List of foods to reduce/increase

Foods to reduce or eliminate	Foods to include or increase
1.French fries	1.Sweet potatoes
2.Biscuits/Doughnuts/Cake	2.Beans and peas
3.Soda/soft drinks	3.Nuts (Almonds, pistachios)
4.White rice	4.Eggs
5.Fatty meats	5.Fish
6.Processed meats	6.Chicken
7.Maize meal/ Pap	7.Fruits such as berries(blueberries, strawberries, raspberries, kiwi, mango, pineapple, watermelon e.t.c)
8.Alcohol	8.Organ & Lean meats- Liver, Tuckey, Ostrich
9.Sugar	9.Brown rice
10.Chocolates	10.Vegetables such as (spinach, cabbage, cucumbers, tomatoes, Lettuce, carrots, cauliflower, broccoli, peppers, gem squash, pumpkin, kale)
11.Instant noodles	11.Avocado
12.White bread	12.Oats
13.Chips/crisps	13.Lentils
14.Margarines	14.Yoghurt
15.Cereal	15.Cheese
16.Pizza	16.Virgin Oil
17.Pasta	17.Apple cider vinegar
18.Fruit juices	18.Bone broth
19.Sauces	19.Lamb
20.Energy drinks	20. Brown, Rye, Sourdough bread