General Food Information
  • Dirty Dozen Plus & Clean 15
  • Food Cravings
  • Food Dyes to Avoid
  • Protein Sources
  • Top 4 Most Toxic Foods
  • Sugar Content in Food



Dirty Dozen Plus - Foods with the highest pesticide residue; should always try to buy organic
  • Apples
  • Bell peppers
  • Blueberries
  • Celery
  • Cucumbers
  • Grapes, imported
  • Green beans
  • Kale
  • Lettuce
  • Peaches
  • Potatoes
  • Nectarines
  • Spinach
  • Strawberries



Clean 15 – Foods that test the lowest for pesticide residues; not as necessary to buy organic
  • Asparagus
  • Avocado
  • Cabbage
  • Cantaloupe
  • Eggplant
  • Grapefruit
  • Kiwi
  • Mango
  • Mushrooms
  • Onion
  • Pineapple
  • Sweet corn
  • Sweet peas
  • Sweet potatoes
  • Watermelon

What are you craving and why?
Craving for: Deficiency in: Nutritious Food Choice
Carbohydrates Nitrogen, protein Protein: meat, nuts, beans, fish, poultry
Chocolate Magnesium Fruits, legumes, raw nuts, sesame seeds
Dairy foods Calcium Broccoli, cheese, dark leafy greens, sesame seeds
Fatty foods Good fats Fatty fish, flax oils or seeds, olive oil
Salty foods Chloride, sodium, iodine Fish, raw goat milk, sea vegetables, unrefined sea salt
Sugar Chromium, tryptophan Broccoli, Cruciferous vegetables, cheese, chicken, eggs, dried beans, fresh fruits, grapes, legumes, organic dairy products, organic liver, sweet potatoes, whole grains

Food dyes to avoid
Dye Where it is Why to avoid
Blue 1 Beverages baked goods, candies, condiments, jellies Potential mitochondrial toxin that inhibits the body's ability to convert food to energy; could increase cancer risk; linked to hyperactivity in children
Blue 2 Beverages, candies, cereals, ice cream, pet food Linked to breathing problems, hyperactivity in children nausea, vomiting, skin rashes
Green 3 Beverages, candies, puddings, sherbets May inhibit the release of neurotransmitters preventing nerve impulses. Linked to bladder cancer and hyperactivity in children
Red 4 Baked goods, candies, canned cherries Associated with thyroid tumors in animals; hyperactivity in children; banned for use in cosmetics
Yellow 6 Baked goods, beverages, candies, cereals, May cause adrenal and kidney tumors, abdominal pain, hives, hyperactivity in children, and nasal congestion

Safe natural dyes: Beet, Black currant, Carrot, Chlorophyll, Curcumin, Elderberry, Grape, Hibiscus, Paprika, Red cabbage, Spinach, Turmeric


Protein Sources:

USDA recommends women get 46 grams of protein a day and men get 56 grams per day.

Food Grams of Protein
1 cup chicken 43
5 oz salmon 42
1 cup turkey 41
1 cup soybeans, canned 29
3 oz roast beef 26
1 cup nonfat cottage cheese 25
3 oz ground beef 22
1 cup lentils 18
3 oz ham 18
1 cup beans, canned 15
1 cup plain, low-fat yogurt 12
1 cup milk 8
8 oz peas, canned 8
¼ block firm tofu 7
1 oz cheddar cheese 7
1 oz nuts 7
1 large egg 6
1 tbsp peanut butter 4
½ cup ice cream 3
Recommended Daily Protein Intake:

Children ages 1-3 need 13 grams
Children ages 4-8 need 19 grams
Children ages 9-13 need 34 grams
Girls ages 14-18 need 46 grams
Boys ages 14-18 need 52 grams


Top 4 Most Toxic Foods:
  • Cheese
  • Butter
  • Ice cream
  • Fatty meats

Sugar Content in Food

How many teaspoons of sugar in a food? To see how many teaspoons of sugar are in a food, divide the sugars (listed in grams on food labels) by 4. For example, a glass of orange juice made from concentrate has 28 grams of sugar.

Divide 28 by 4 = 7 teaspoons of sugar.

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