[Swifty]

I've been using this ladder i got from the power 90 set as a guideline for my diet. It says if you only ate from Tiers 1 and 2 you would have a near-perfect diet. Maybe some of you can use it as well:


Tier 1: The Pious Tier

Apples, with skin
Artichokes
Arugula
Asparagus
Avocados
Beans
Beets
Bok choy
Boysenberries
Bran
Broccoli
Broccoli sprouts
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cereal, whole grain
Chard
Cherries
Citrus fruits
Collard greens
Cottage cheese, nonfat
Cucumbers
Egg whites
Endive
Fish, cold water (salmon, mackerel, sardines)
Fish, freshwater
Flaxseed
Garlic, fresh
Granola, raw,no sugar
Hemp seed
Kale
Lettuce, romaine, green or red leaf
Milk, nonfat
Milk, soy
Muesli, raw,no sugar
Mushrooms
Mustard
Nectarines
Oatmeal
Olive oil
Olives
Onions
Pears, with skin
Peas
Peppers
Plantains
Prunes
Radishes
Raspberries
Refried beans, nonfat
Rice, brown
Salsa, natural, no sugar
Seitan
Spinach
Squash
Strawberries
Sweet potatoes
Tea, green or black
Tempeh
Tofu
Tomato sauce, no sugar
Tomatoes
Vinegar
Water
Yams
Yogurt, nonfat, no sugar

Tier 2: The Happy Tier

Apples, skinless
Bananas
Blueberries
Bread, whole grain
Cantaloupe
Cheese, nonfat
Chicken, skinless white meat
Coffee, black or cappuccino with nonfat milk
Corn
Cottage cheese, low-fat
Cream cheese, nonfat
Duck, free-range
Eggplant
Fish, farmed
Granola or energy bar
Grapes
Hummus
Juice, fresh-squeezed with pulp, no sugar
Kiwifruit
Mangoes
Meal replacement bar
Melon, honeydew
Milk, 1%
Nuts, raw
Ostrich
Pancakes, buckwheat
Papayas
Peaches
Pineapple
Plums
Raisins
Ricotta cheese, nonfat
Soy nuts
Soy sauce
Squid
String beans
Sunflower seeds
Tortillas, whole wheat
Turkey breast
Vegetable juice
Veggie burger
Venison, free-range
Watermelon
Yogurt, no sugar
Zucchini

Tier 3: The Swiss Tier

A1 Steak Sauce
Angel food cake
Applesauce
Bagels
Beef, eye of round
Beef, London
Beef, top round
Canola oil
Cheese, low-fat
Chicken, dark meat
Chicken sandwich, broiled
Chicken taco,baked
Clams
Coffee, cappuccino with whole milk
Crab
Cream cheese, low-fat
Eggs, whole
French fries, baked
Fruit, dried
Graham crackers
Granola
Honey
Jam or marmalade
Jerky, turkey
Juice, from concentrate
Ketchup Lamb, lean
Lettuce, iceberg
Lobster
Mayonnaise
Milk, 2%
Muesli
Oatmeal, flavored
Oysters
Pancakes
Pasta, plain
Peanut butter, raw
Popcorn, plain
Pork tenderloin
Potatoes, baked or boiled
Pretzels
Refried beans, low-fat
Rice cakes
Rice, white
Sauerkraut
Soup, canned broth
Steak, lean
Sweet-and-sour sauce
Veal cutlet
Wine, red
Yogurt, frozen, nonfat

Tier 4: The Dodgy Tier

Animal crackers
Beef, filet mignon
Beef, lean ground
Beef, sirloin
Beef Stroganoff
Beer
Bread, refined flour
Buffalo
Butter
Caesar salad, with chicken
Canadian bacon
Cheese (including bleu and goat)
Chili
Chinese food
Chips, low-fat, baked
Coconut
Coffee, iced mocha latte with nonfat milk
Coffee, latte with whole milk
Coffee cake
Crackers
Grilled cheese sandwich
Ham
Hot dogs, turkey
Ice cream, sugar-free or fat-free
Jell-O
Juice, sweetened
Lamb chops
Lasagna, with meat
Macaroni and cheese
Margarine
Meat loaf
Mexican food
Milk, whole
Muffins
Nuts, salted or roasted
Peanut butter, not raw
Pepper, stuffed
Pizza, meatless or Hawaiian style
Popcorn, with salt and butter
Pork chop
Potato salad or macaroni salad
Pudding, with low-fat milk
Reuben sandwich
Sherbet
Shrimp
Sloppy Joe, lean beef or turkey
Soft drinks, diet
Soup, canned creamy
Spaghetti, with meatballs
Sub sandwich
Taco salad, with chicken
Tortilla, refined flour or corn
Tuna salad or chicken salad
Vegetable oil
Wine, white
Yogurt, frozen

Tier 5: The Newburg Tier

Alcohol, hard liquor
Bacon
Baked beans
Beef, ground, regular
Beef taco, fried
Breakfast sandwich, fast food
Cakes
Candy
Cereal, sugared
Chicken a la King
Chicken, buffalo wings or nuggets
Chicken or fish sandwich, fried
Chips, potato or corn
Chocolate
Cinnamon bun
Coffee, mocha, macchiato, ice blended, frappé, triple caramel vanilla buzz bomb, etc.
Cookies
Cream cheese
Creamed veggies
Creamer, nondairy
Doughnuts
French fries
Gravy
Hamburger, fast food
Hot dogs
Ice cream
Jerky, beef, pork, or venison
Juice, sugar added
Lobster Newburg
Nachos
Onion rings
Pastries
Pies
Potato skins, fried
Potatoes, fried
Potpie
Refried beans, with lard
Salad dressing, creamy
Sausage
Soft drinks, sugared
Tater tots
Toaster pastries