YELLOW FOODS

Choose 1 serving per meal.

 

High protein foods (10-30 g/serv) with very small amounts of carb and various amounts of fat. 

 

Measure foods after cooking, as you would eat them.

4 ounces is size a little larger than deck of cards.

 

1/2 cup size = tennis ball or ice cream scoop

1 cup size = baseball.

*Foods containing dairy.

Consider avoidance if suffering from gas, bloating, diarrhea or constipation.

+Foods high in FODMAPS

Fermentable

Oligosaccharides

Disaccharides

Monosaccharides

And

Polyols

These foods contain poorly absorbed, short-chained carbohydrates. 

Eating these foods may cause abdominal distention, bloating and gas.

LIST 1

(Best Choice)

Grass Fed Beef   4 ounces

Aged Cheese*   4 ounces

Free Range Chicken   4 ounces

Fish/Seafood   4 ounces

Turkey   4 ounces

Nuts   1/2 cup

  • almonds

  • walnuts

  • pecans

  • macadamia

  • pistachio+

  • cashews+

  • peanuts

Organic, Free Range Eggs   2-4

Nut Butters   4 tablespoons

  • Almond butter

  • Cashew butter+

  • Peanut butter

Yogurt, 24-hr/plain*   8 ounces

LIST 2

(Not best choice)

Conventionally raised:

Beef   4 ounces

Pork   4 ounces

Lamb   4 ounces

Chicken   4 ounces

Eggs   2-4

Cottage Cheese*+  1 cup

Ricotta Cheese*+   1/2 cup

Mozzarella Cheese*+   4 ounces

String Cheese*+   4 pieces

Tofu, firm   1/2 cup

Tofu, silken+  1/2 cup

Yogurt, Greek/Plain*+  8 pounces

© 2016 by RYGforHealth