The Sleekgeek Food List (Read only - click "File" -> "Make a copy" to edit)

	C	E	G	I	M	O	Q	S	W	Y	AA	AC
1
2	THE GREEN FOOD LIST				THE ORANGE FOOD LIST				THE RED FOOD LIST
3	Foods to eat more of and more often. Minimally processed healthy whole foods. Better for you and your goals.				Foods to eat sometimes in moderation. Neutral or context-dependent foods. Fairly inconsequential for you and your goals.				Foods to eat less of and less often. Highly processed food products. Worse for you and your goals.
4	QUALITY PROTEIN	COLOURFUL VEGETABLES	SMART CARBS	HEALTHY FATS	PROTEIN	VEGETABLES	CARBS	FATS	POOR QUALITY PROTEIN	VEGETABLES	NON-SMART CARBS	(UN)HEALTHY FATS
5	Meat	Red Vegetables	Starchy Veg	Oils (cold-pressed)	Meat	Starchy Veg	Grains	Oils	Meat	Notes on Nightshades	Sugar and Sweeteners	Oils
6	Beef (lean)	Beetroot	Butternut Squash	Avocado Oil	Beef (medium- to high-fat)	Reminder that "starchy veg" actually falls	Rice (white)	Canola Oil (cold-pressed)	Sausages and Viennas	Those with auto-immune conditions MIGHT	Sugar, Molasses, etc	Sunflower Oil
7	Lamb	Onions (red)	Potatoes	Coconut Oil (extra virgin)	Back Bacon	under the "Smart Carb" category in the	Rice Cakes (plain)	Flax Seed Oil	Processed Deli Meats	want to avoid nightshade vegetables.	Honey and Syrup	Canola Oil (non cold-pressed)
8	Pork	Peppers (red)	Pumpkin	Fish Oil	Minimally Processed Deli Meats	Green List.	Oats (instant or flavoured)	Hemp Seed Oil	Dry Wors and Salami Sticks	These are a specific group of vegetables	Anything with +10g added sugar per serving	Soybean Oil
9	Wild game	Radishes	Sweet Potatoes	Olive Oil (extra virgin)	Biltong		Couscous	Olive Oil (virgin and light)	Deep-Fried Meats	that may worsen things like Inflammatory		Safflower Oil
10		Rhubarb		Walnut Oil		These are vegetables that are high in	Granola	Sesame Oil		Bowel Disease, "leaky gut", Celiac Disease,	Drinks	Vegetable Oil
11	Poultry & Eggs	Tomatoes (red)	Whole Grains		Poultry	starch / carbohydrates compared to other	Whole Grain Crackers		Poultry	Multiple Sclerosis, Rheumatoid Arthritis, etc.	Fruit Juice	Commercial Salad Dressings
12	Chicken		Barley	Nuts (raw, unflavoured, unsalted)	Chicken Sausage	more fibrous veg that are low in carbs.	Whole Grain Pasta		Deep-Fried Chicken		Soda
13	Duck	Yellow / Orange Vegetables	Buckwheat	Almonds	Chicken Viennas		Whole Grain Wraps	Nuts and Seeds		Nightshade Vegetables include:	Alcohol	Other
14	Eggs	Carrots	Oats (steel-cut, rolled, old-fashioned)	Brazil nuts	Chicken Patties	We do encourage you to eat starchy veg,	Whole Grain Bread	Nuts (roasted, salted)	Fish (High-Mercury)	- Eggplant		Nuts (flavoured, sweetened)
15	Ostrich	Corn	Quinoa	Cashews	Chicken Deli Meat	but please consider them your carb portions.		Seeds (roasted, salted)	Mackerel (Spanish, Gulf, King)	- Peppers (sweet, bell, chili, etc)	Dairy	Trail Mix (contains dried fruit)
16	Turkey	Peppers (yellow)	Rice (brown, black, wild)	Hazelnuts			Dairy		Marlin	- Potatoes (not including sweet potatoes)	Flavoured Milk	Fat-rich foods with +10g added sugar
17		Tomatoes (yellow)	Spelt	Macadamias	Fish (Medium Mercury)		Milk	Dairy	Shark	- Tomatoes	Flavoured Yoghurt
18	Fish		Sprouted Grains or Breads	Pecans	Tuna (Skipjack, "Light meat")			Butter	Swordfish		Ice Cream
19	Bass	White / Tan / Brown Vegetables		Pine Nuts	Bass		Other	Ghee	Tuna (Albacore, Yellowfin, Bigeye, Ahi)
20	Hake	Cauliflower	Legumes	Walnuts	Carp		Vegetable Juice	Cream	Sea Bass		Grains
21	Kingklip	Garlic	Beans								Crackers (non whole-grain)
22	Mackerel (North Atlantic, Chub)	Ginger	Chickpeas	Seeds (raw, unflavoured, unsalted)	Dairy			Other	Plant-Based		Pasta (non whole-grain)
23	Salmon	Mushrooms	Lentils	Chia seeds	Cheese (aged less than 6 months)			Non-Dairy Milk (coconut, almond, soy, etc)	Tofu and Soy "Products"		Wraps (non whole-grain)
24	Sardines	Onions (white)	Peas	Flax seeds	Cream Cheese			Dark Chocolate			Bread (non whole-grain)
25	Snoek		Pulses	Hemp seeds							Rice Cakes (flavoured, sweetened)
26	Trout	Purple Vegetables	Soy Beans	Pumpkin seeds	Other
27	Yellowfish	Cabbage (purple)		Sesame seeds	Protein Powders						Other
28		Carrots (purple)	Fruit (fresh, not dried or canned)	Sunflower seeds	Protein Bars						Chocolates, Sweets, etc
29	Seafood and Shellfish	Eggplant	Apples								Muffins, Pretzels, Pastries, etc
30	Calamari		Apricots	Other							Donuts, Pancakes, Cake, etc
31	Clams and Mussels	Green Vegetables	Bananas	Avocado							Biscuits, Cookies, Rusks, etc
32	Crab	Artichokes	Berries	Coconut							Cereal Bars
33	Lobster and Crayfish	Asparagus	Cherries	Nut Butters (plain, no added sugar)							Fruit Bars
34	Oysters	Broccoli	Figs	Olives							Fruit (dried, canned)
35	Prawns and Shrimp	Brussels Sprouts	Grapefruit	Peanuts
36		Cabbage	Grapes	Peanut Butter (plain, no added sugar)
37	Dairy	Celery	Kiwifruit
38	Cheese (aged more than 6 months)	Cucumber	Lemons and Limes
39	Cottage Cheese	Green Beans	Mangoes
40	Plain Yoghurt / Greek Yoghurt	Green Peas	Melons
41		Leafy Greens (kale, spinach, collards, etc)	Oranges and Nectarines
42	Plant-Based	Lettuce	Peaches
43	Beans	Onions (green)	Pears
44	Chickpeas	Peppers (green)	Pineapple
45	Lentils	Sugar Snap Peas	Plums
46	Tofu and Tempeh	Zucchini	Watermelon
47	Edamame
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49	More info at www.sleekgeek.co.za				More info at www.sleekgeek.co.za				More info at www.sleekgeek.co.za
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