Wellness Blog

Foods to Include and Avoid

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It doesn’t have to be difficult to eat healthy and feel better. It can be overwhelming at first to begin the journey to healthy living, but this guide can help. Some foods (i.e. butter) have been given a bad name over the years, but are great sources of nutrients, while other foods have been said to be healthy, but really arn’t. Dr. Quinn has designed this list to give you a no-nonsense guide to what you should and shouldn’t be putting into your body to help you live a healthier life.

 
Food to Include
Food to Avoid
 

Nut and Seeds

Food to Include
Almonds, cashews,   macadamia, walnuts, pumpkin seeds, brazil nuts, sunflower seeds, etc.,-whole   or as a nut butter
Food to Avoid
Peanuts, peanut butter, and   peanut oil
 

Meat & Fish

Food to Include
All fresh or frozen fish   (except shellfish) such as salmon, halibut, sole, mahi mahi, cod, snapper,   etc., (wild is better than farm-raised fish) –chicken, turkey, lamb and wild   game (venison, buffalo, elk, etc.) Organic beef- organic, hormone-free is   always best
Food to Avoid
Tuna and swordfish,   shellfish, pork, cold cuts, hot dogs, sausage, and canned meats
 

Dairy Products & Substitutes

Food to Include
Milk substitutes such as   rice milk, oat milk, almond or coconut milk, eggs, organic butter
Food to Avoid
Milk, cheese, cottage   cheese, cream, yogurt, ice cream, non-dairy creamers, soy milk
 

Fats

Food to Include
Cold pressed oils such as   olive oil, flaxseed, canola, safflower, sunflower, sesame, walnut, hazelnut   or pumpkin seed, organic butter
Food to Avoid
Margarine, shortening, any   processed or hydrogenated oils, peanut oil, mayonnaise
 

Beverages

Food to Include
Filtered or distilled   water, herbal tea, pure fruit juices, or mineral water
Food to Avoid
Soda and soft drinks   (including sugar-free), alcoholic beverages, coffee, tea, or any other   caffeinated beverages, sweetened fruit juice
 

Sweeteners

Food to Include
Honey, pure maple syrup,   stevia, coconut palm sugar, bsavvyrown rice syrup (gluten-free), chicory syrup,   blackstrap molasses, fruit sweeteners such as LoHan fruit, yacon syrup
Food to Avoid
White or bsavvyrown sugar, high   fructose corn syrup, corn syrup
 

Spices & Condiments

Food to Include
Vinegars (except grain   source), wasabi, mustard, horseradish, pesto (cheese free), and all spices
Food to Avoid
Chocolate, ketchup, relish,   soy sauce, BBQ sauce, chutney, other condiments
 

Fruits

Food to Include
Strawberries, citrus,   pineapple, apples, apricot, avocado, banana, blueberries, cherries, grapes,   kiwi, mango, melons, nectarine, papaya, pear, peach, plums, prunes,   raspberries, etc. Fresh is best, or you can have unsweetened, dried, frozen,   or canned fruit, and limited unsweetened fruit juices
Food to Avoid
Sweetened fruits (either in   cans or frozen) and sweetened fruit juice
 

Vegetables

Food to Include
Arugula, asparagus,   artichokes, bean sprouts, bell peppers, bok choy, broccoli, Brussels sprouts,   cauliflower, celery, cucumber, cabbage, eggplant, endive, escarole, all types   of greens and lettuce, green beans, jicama, mushrooms, okra, green peas,   radishes, spinach, squash (summer and winter), sweet potatoes, taro, turnips,   yams, zucchini, etc. all fresh raw, steamed, grilled, sautéed, roasted, or   juiced
Food to Avoid
Corn, tomato, tomato sauce,   and any creamed vegetables
 

Starch

Food to Include
Rice (white, bsavvyrown, sushi,   wild), quinoa, , millet, tapioca, amaranth, buckwheat
Food to Avoid
Corn, plus all   gluten-containing products including wheat, spelt, kamut, barley, rye
 

Breads & Cereals

Food to Include
Products made from rice,   oat (gluten-free), buckwheat, millet, quinoa, potato flour, tapioca or amaranth
Food to Avoid
Corn, plus all   gluten-containing products including wheat, spelt, kamut, barley, rye
 

Legumes

Food to Include
All legumes including peas   and lentils (except soybeans) –beans provide an excellent source of protein.
Food to Avoid
Soybeans, tofu, tempeh, soy   milk, soy sauce, or any product containing soy proteins
Dr. Orie Quinn

Credentials

B.S. Anatomy, Parker University
B.S. Health and Wellness, Parker University
D.C. Parker College of Chiropractic
Certified in Applied Kinesiology
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Main address: 1678 Joyce Street, STE 1 Fayetteville, Arkansas 72703 ,
Tel:1 (479) 444-7332 E-mail:This email address is being protected from spambots. You need JavaScript enabled to view it.
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