Healthy Unhealthy Complex carbohydrates such as brown rice, whole grain bread, and quinoa. Simple carbohydrates such as white rice and products made from refined white flour such as white bread and most pastries. Healthy fats such as those found in avocados, olive oil, fish, nuts, and chia seeds. Foods made with trans fats, hydrogenated oils, and partially hydrogenated oils, such as vegetables oils, many processed snack foods, cakes and pastries, donuts, margarine, and biscuits. Honey (in moderation), fresh fruits. (Example: smoothie made with fresh or frozen fruit, unsweetened almond milk or cow’s milk, and lime juice) Refined white sugar, corn syrup, aspartame, and other added sugars and artificial sweeteners (Examples: candy, soda, baked goods with refined sugar) Fresh and frozen vegetables of all kinds (Just make sure you use healthy oils, in moderation, for cooking.) Deep-fried veggies such as onion rings and french fries Raw nuts and seeds Processed snack foods such as crackers, cookies, and potato chips Lean proteins such as tofu, beans, lentils, skinless chicken, lean pork and beef, and turkey Processed meats such as salami, hot dogs, bologna, and bacon; fatty cuts of pork and beef Dairy such as milk, cheese, and unsweetened yogurt* Flavored yogurt, which is usually full of added sugars *Some dairy products, especially cheese, can be high in saturated fat. Evidence is currently mixed as to whether saturated fat is bad for heart health, so it’s recommended to consume these products in moderation.