Dr. Joe

Free Foods

I always get the question
“So Dr. Joe, what can I eat?”

Here is a list I’ve compiled of all the guilt-free foods you
can enjoy without hesitation, even if you’re trying to lose weight!”

Once people hear Dr. Joe’s 7 deadly sins of nutrition (alcohol, meat, sugar, dairy, coffee, soda, artificial sweetener) they always say either “so what can I eat” or “that’s my entire diet”. We decided to compile a list of “free foods” you can eat without guilt even if you’re on a weight loss journey!

Keep in mind organic is always better when it comes to any type of food, but I do understand with budgets it’s not always the most cost-friendly option, here’s a list of the clean 15 and dirty dozen! If you don’t know what that is, the clean 15 is a list of foods that are okay to eat non-organic and the dirty dozen are foods that should ALWAYS be organic!

Bean and Legumes

  • Beans (refried- fat-free-canned)
  • Beans (adzuki, black, fava, butter, cannellini, cranberry, green, garbanzo, great northern, kidney, lima, lupini, mung, navy, pink, small white, snap, soy, string, wax, white
  • Edamame
  • Lentils
  • Mung Dal
  • Salad, three-bean
  • Succotash

Condiments

  • Lemon zest
  • Lime zest
  • Pico de gallo
  • Pumpkin puree
  • Salsa
  • Sauerkraut
  • Tomato puree
  • Tomato sauce

Proteins

  • Egg substitutes
  • Organic Tofu

Fruits

  • Apples
  • Apricots
  • Banana
  • Beets
  • Blackberries
  • Blueberries
  • Cherries
  • Cantaloupe
  • Clementines
  • Cranberries
  • Figs
  • Guava
  • Grapes
  • Grapefruit
  • Kumquats
  • Melon
  • Honeydew
  • Jackfruit
  • Kiwi
  • Lemon
  • Line
  • Litchis
  • Mangoes
  • Nectarine
  • Oranges
  • Papaya
  • Passion Fruit
  • Peaches
  • Pears
  • Persimmons
  • Pineapple
  • Plumcots
  • Plums
  • Pomegranate seeds
  • Pomegranate
  • Pomelo
  • Pumpkin
  • Raspberries
  • Starfruit
  • Strawberries
  • Tangelo
  • Tangerine
  • Watermelon

Vegetables

  • Arrowroot
  • Artichoke Hearts
  • Arugula
  • Artichokes
  • Bamboo shoot
  • Beets
  • Broccoli
  • Broccoli rabe
  • Broccoli slaw
  • Broccolini
  • Brussels sprouts
  • Bok choy
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Corn (baby, white, yellow, kernels, on the cob)
  • Collards
  • Coleslaw mix
  • Eggplant
  • Escarole
  • Endive
  • Fennel
  • Garlic
  • Ginger root
  • Greens: beet, collard, dandelion, kale, mustard, turnip
  • Greens, mixed baby
  • Hearts of palm
  • Jerusalem artichoke (sunchoke)
  • Jicama
  • Kohlrabi
  • Leeks
  • Lettuce
  • Mung bean sprouts
  • Mushroom caps
  • Mushrooms (all varieties)
  • Okra
  • Onions
  • Parsley
  • Pea shoots
  • Peapods
  • Peas and carrots
  • Peas (black-eyed peas, crowder,
  • southern, young pods with seeds, green, pigeon, snow (Chinese pea pods); split, sugar snap)
  • Peppers
  • Pepperoncini
  • Pickles
  • Pimientos
  • Radishes
  • Radicchio
  • Rutabagas
  • Salad, mixed greens
  • Salad, without dressing
  • Scallions
  • Seaweed/ Nori seaweed
  • Shallots
  • Spinach
  • Sprouts
  • Squash, summer (all varieties)
  • Squash, winter(all varieties)
  • Swiss chard
  • Taro leaves and shoots
  • Tomatoes, all varieties
  • Turnips
  • Vegetable sticks
  • Vegetables, mixed
  • Vegetables, stir fry, without sauce
  • Water chestnuts
  • Watercress