I keep to 1200 calories a day (Again, this was my choice!), 200mg of cholesterol a day, 22 grams of sugar a day. For sugars, I have to use this when I blend smoothies for breakfast and lunch:
But here is what I go by. Using what is recommended by Dr. William Davis of Wheatbelly:
WHAT I ELIMINATED:
All wheat-based products (all breads, all breakfast cereals, noodles, pasta, bagels, muffins, pancakes, waffles, donuts, pretzels, crackers), oat products (oatmeal, oat bran), corn and cornstarch-based products (sauces or gravies thickened with cornstarch, prepared or processed foods containing cornstarch, cornmeal products like chips, tacos, tortillas), sugary soft drinks, candies.
Avoid processed foods containing wheat, such as soy sauce, Twizzlers, Campbells Tomato Soup, salad dressings, taco seasoning–examine ALL labels and avoid any food with mention of wheat.
All other grain-containing products–especially those with corn, rye, barley, and rice. Corn, like wheat, is contained in many processed foods.
WHAT I ENJOY:
Vegetables-except potatoes; fresh or frozen, never canned
Raw nuts and seeds-raw almonds, walnuts, pecans, hazelnuts, pistachios, Brazil nuts, cashews, macadamians; dry-roasted peanuts (not roasted in oil); pumpkin, sunflower, sesame, and chia seeds
Healthy oils (preferably unheated, whenever possible)-olive, flaxseed, coconut, avocado, walnut
Meats-red meats, pork, fish, chicken, turkey, eggs. (Consider free-range, grass-fed and/or organic sources.) Eat the fat!
Ground flaxseed, chia seeds
Teas, coffee, water, unsweetened almond milk, coconut milk or coconut water
Cheeses—real cultured cheeses only (not Velveeta or single-slice processed cheese)
Avocado or guacamole; hummus; unsweetened condiments, e.g., mayonnaise, mustard, oil-based salad dressings; ketchup without high-fructose corn syrup; pesto, tapenades; olives
Fruit-No more than 2 servings a day (one serving is a level handful), preferably in this order (best first): berries of all varieties, citrus, apples, nectarines, peaches, melons. Minimize bananas, pineapples, mangoes, and grapes and only in the smallest of quantities (since they are like candy in sugar content)
Fruit juices-only real juices and in minimal quantities (no more than 2-4 oz)
Dairy products-No more than 1 serving per day of milk, cottage cheese or yogurt, unsweetened (Fat content does not matter.)
Legumes/beans; peas; sweet potatoes and yams
Sugar-free foods–preferably stevia-containing, rather than aspartame; other safe sweeteners include monk fruit, erythritol, xylitol, and inulin
I WILL NEVER EAT:
“Gluten-free” foods made with rice flour, cornstarch, tapioca starch, or potato starch
Hydrogenated “trans” fats
Cured meats–hot dogs, sausages, bacon, bologna, pepperoni “fixed” with sodium nitrite
High-fructose corn syrup containing foods; honey; agave syrup; sucrose (this includes ketchup and tomato sauce)
Processed rice, rice flour or potato products-rice crackers, rice cereals, pretzels, white breads, breakfast cereals, potato chips
Fat-free or low-fat salad dressings