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A “Clean” & “Dirty” Foods List

Posted Oct 18 2011 2:13pm

I was going through my file cabinet trying to clean it up and came across my Diet & Exercise section…found a folder containing diet and food information.  I found my clean and dirty foods list (Nutrition Guidelines) from Everything Zing.com.  I wanted to throw away to printouts, but before I went ahead with that I went to the website (which is in my shout outs list here on my blog) to get a copy to save on my drive, but it no longer exists.  So sad!  So I am not able to save an electronic copy of the list so I’m going to go ahead and record it all here.

Basically, this list is made up of foods you should eat and should not eat if you want to lose weight, lose fat, maintain a healthy weight, live a healthy lifestyle, become a vegetarian, etc.  It’s called common sense eating in a nutshell and it serves as a good tool to help put together amazing food plans.  Each section has a “nutritional value rank” and it goes from (1) which has the least value, moving up to (10) which has the most value. I hope this great resource can help someone out – it helped me out moons ago.

(sorry for the dark photo – took it with my Iphone)

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DIRTY CARBS – HIGHEST ON GLYCEMIC INDEX – EMPTY FOODS (RANKED 1)

chocolate, toffees, fudge, sweets, biscuits, brownies, cookies, cakes, puddings, sugary drinks & cereals

DIRTY CARBS – HIGHEST ON GLYCEMIC INDEX – ALCOHOL (RANKED 2)

lager, beer, cider, wine, champagne, spirits, liquers, alcopops

DIRTY CARBS – HIGHEST ON GLYCEMIC INDEX – POTATO (RANKED 3)

roast potato, mash potato, potato wedges, potato chips, kettle chips, crisps, french fries

DIRTY CARBS – HIGHEST ON GLYCEMIC INDEX – BREAD (RANKED 4)

sliced bread, baguettes, pita bread, garlic bread, naan bread, chapatti, bagels, pizza

DIRTY CARBS – HIGHEST ON GLYCEMIC INDEX – PASTA (RANKED 5)

spaghetti, tagliatelle, cannelloni, ravioli, macaroni, lasagne, gnocchi, noodles, couscous

CLEAN CARBS – LOWEST GLYCEMIC INDEX – CEREALS (RANKED 6)

oats, wheat, barley, rye, buckwheat, quinoa, rice (white/brown/wild)

CLEAN CARBS – LOWEST GLYCEMIC INDEX – FRESH FRUIT (RANKED 7)

apple, pear, orange, satsuma, kiwi, grapefruit,  melon, banana, peach, apricot, cherries, berries

CLEAN CARBS – LOWEST GLYCEMIC INDEX – ROOT VEG (RANKED 8 )

boiled potato, sweet potato, yam, turnip, parsnip, swede, carrots, beetroot, onion, radishes

CLEAN CARBS – LOWEST GLYCEMIC INDEX – FRESH VEGETABLES (RANKED 9)

cauliflower, sprouts, leeks, courgette, peas, cabbage, salad, leafy greens, tomato, peppers, celery, asparagus

CLEAN CARBS – LOWEST GLYCEMIC INDEX – SUPERFOODS (RANKED 10)

soy, broccoli, spinach, avocados, tomatoes, blueberries, acai, garlic, buckwheat, green tea

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DIRTY FATS – UNHEALTHIEST – DUMB FATS (RANKED 1)

trans & hydrogenated – biscuits, cookies,, short bread, doughnuts, muffins, cakes, margarines

DIRTY FATS – UNHEALTHIEST – FARM FATS (RANKED 2)

butter, lard, dripping, black pudding, suet, cream, ice cream

DIRTY FATS – UNHEALTHIEST – PASTRIES (RANKED 3)

puff pastry, filo pastry, danish pastry, croissants, tartes, quiche, pies

DIRTY FATS – UNHEALTHIEST – DAIRY FATS (RANKED 4)

whole eggs, full-fat yogurt, full-fat milk, full-fat cheese

DIRTY FATS – UNHEALTHIEST – DIRTY OILS (RANKED 5)

coconut oil, palm oil, palm kernel oil

CLEAN FATS – HEALTHIEST – NUT OILS (RANKED 6)

peanut oil, macadamia oil, walnut oil, hazelnut oil, almond oil, pecan oil

CLEAN FATS – HEALTHIEST – NUTS (RANKED 7)

walnuts, brazils, hazelnuts, pecan, macadamia, cashews, almonds, pistachios, peanuts

CLEAN FATS – HEALTHIEST – SEEDS (RANKED 8 )

sunflower seeds, pumpkin seeds, sesame seeds, flaxseed (linseed)

CLEAN FATS – HEALTHIEST – PLANT OILS (RANKED 9)

rapeseed oil, sunflower oil, olive oil, primrose oil, safflower oil, corn oil, flaxseed oil

CLEAN FATS – HEALTHIEST – SMART FATS (RANKED 10)

omega 3 – found in oily fish (mackerel, sardines, herring, anchovies and fish oils (cod liver oil)

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DIRTY PROTEINS – FATTIEST – TAKEAWAY (RANKED 1)

indian (chicken, beef, lamb), chinese (chicken, beef, lamb, portk), fish & chips

DIRTY PROTEINS – FATTIEST – FAST FOOD (RANKED 2)

burger king (burgers/nuggets), mcdonalds (burgers/nuggets), kfc (buckets/towers), subway

DIRTY PROTEINS – FATTIEST – FARM PROTEINS (RANKED 3)

scotch eggs, pork pies, meat pies, cornish pasties, sausages, kebabs

DIRTY PROTEINS – FATTIEST – RED MEAT (RANKED 4)

beef (roast, steak, minced), lamb (roast, chops, cutlets), pork (roast, chops, gammon, bacon)

DIRTY PROTEINS – FATTIEST – DAIRY PROTEINS (RANKED 5)

whole eggs, full-fat yogurt, full-fat milk, full-fat cheese

CLEAN PROTEINS – LEANEST – VEGETARIAN (RANKED 6)

soya beans, quorn, tofu, yogurt, soya milk, skimmed milk, low-fat cheese, peanut butter

CLEAN PROTEINS – LEANEST – LEGUMES (RANKED 7)

baked beans, green beans, butter beans, kidney beans, mung beans, garden peas, chickpeas, lentils

CLEAN PROTEINS – LEANEST – POULTRY/GAME (RANKED 8 )

chicken (roast/diced/sliced), turkey (roast/diced/sliced), goose, duck, phesant, ostrich

CLEAN PROTEINS – LEANEST – SEAFOOD (RANKED 9)

lobster, shrimp, prawns, crayfish, crab, mussels, oysters, scallops, squid, octopus, sushi, sashimi

CLEAN PROTEINS – LEANEST – FISH (RANKED 10)

tuna, salmon, mackerel, sardines, haddock, cod, herring, sole, trout, halibut, sea bass, swordfish

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