There are many schools of thought on this, but I am going to put everything into 3 areas.

• There are the things everyone can eat if they don’t have an actual allergy to the food or an autoimmune condition that might limit you a bit more. (Green Light)
• The foods that are fantastic and you should eat lots of them because of their nutritional density and how they affect your body positively (Full speed ahead)
• The things that you can eat if you have gone through a 30 day clean eating cycle known as a whole 30 and have slowly introduced the foods back into your system to see how you fare with them, and eaten with some moderation (Yellow Light)
• And the big no-nos that really aren’t helpful or possibly even harmful to your metabolic health (Red Light)

This is not all encompassing, but can give you a starting point, and I put links to reference articles for each to hopefully help explain why things are on certain lists. Here goes…

Green Light

• All Fruits – especially berries, as others can spike blood sugar if you overconsume
• All Veggies (Excluding the ones below)
• All Meats and eggs – preferably grass-fed, pastured, or cage free, but conventional is better than convenience foods. If it’s conventional, get leaner cuts, but grassfed can be fatty.
• All Nuts and seeds (Excluding the “nuts” below) – preferably ones with high omega 3’s and low omega 6’s
• High Omega 3 oils – coconut oil, olive oil, macadamia oil, avocado oil, sesame oil, walnut oil, flaxseed oil, fish oil
• Animal fats – lard, tallow, ghee, or other animal greases

Full Speed Ahead

• Fermented foods
• Bone Broth
• Offal (Organ meats) – liver, heart, tongue, kidney, etc.
• Wild Caught Seafood
• Water!

Yellow Light

• White Potatoes – can spike blood sugar
• White Rice – Jasmine or Basmati preferably
• Full Fat Dairy – preferably local and raw
• Chocolate – specifically high cacao content, low sugar and milk, really dark chocolate
• Properly soaked and prepared beans 

Red Light

• Wheat and gluten containing grains
• Refined Sugar
• Most Legumes/Beans – this includes peanuts and soy/soybeans
• Inflammatory Oils – canola oil, sunflower oil, safflower oil, grapeseed oil, soybean oil, corn oil, cottonseed oil, peanut oil
• Sodas and bottles of anything at the store
• Preservatives and things created in a lab