3. 4. Whole wheat crackers (yeast-free): 6 crackers

I. STARCHES

1. Amaranth2. Quinoa3. Oats4. Barley5. Millet6. Rye

1. Baked beans (no sugar)2. Peas, green3. Peas, sugarsnap4. Plantain

2. Pancakes (made from allowed grains and sugar-free recipe): 4” diameter

None

1. Whole milk2. Goat’s milk3. Evaporated whole milk

1. Artichokes/ artichoke hearts

2. Asparagus3. Beans (green, wax,

Italian)4. Bean sprouts5. Beets6. Broccoli7. Brussel sprouts8. Cabbage9. Carrots

1. Yeast-free bread made from allowed grain

II. FRUIT

III. MILK1 exchange= 150 calories= 1 cup

IV. VEGETABLES1 exchange= 25 calories= ½ cup cooked= 1 cup raw

The St. Gallen Diet™ Exchange List of Allowed Foods & Beverages

A. BREAD1 exchange= 80 calories= 1 slice

B. CEREALS AND GRAINS1 exchange= 80 calories= ½ cup most cereals= ¼ cup millet, muesli

C. STARCHY VEGETABLES1 exchange= 80 calories= ½ cup

D. STARCHY FOODSPREPARED W/ FAT

7. Buckwheat8. Triticale9. Kamut10. Wheat11. Couscous12. Pasta made from above

grains

11. Celery12. Cucumber13. Eggplant14. Green onions/scallions15. Greens (collard, kale,

mustard, turnip)16. Kohlrabi17. Leeks18. Mixed vegetables (no corn)19. Okra20. Onions21. Pea pods

6. Squash, winter (acorn or butternut)7. Lima beans8. Lentils9. Garbanzo, pinto, kidney, white, split or

black-eye beans/peas

13. Noodles made from

14.above grains

above grains15. Cereals from above

grains (sugar-free)

4. Sugar-free yogurt, plain5. Soy milk (sugar-free)

22. Peppers23. Radishes24. Salad greens25. Spinach26. Summer squash27. Tomatoes28. Tomato (vegetable

juice, sparingly*)

*Sparingly means once or twice a week

29. Turnip30. Water chestnuts31. Watercress32. Zucchini

1. Raised bakery goods2. Regular bread, buns3. Pasteries

5. Bagels6. Corn tortillas

1. Corn, popcorn

3. All rice4. Macaroni5. Spaghetti

1. Yam2. Potato

4. Miso5. Poi6. Tofu

6. Pizza7. Crackers8. Grape Nuts®9. Malt-containing cereals

1. Skim, 1%, 2% milk2. Sweetened yogurt3. Sweet acidophilus milk4. Ice cream5. Sour cream

6. Cream cheese7. Buttermilk8. Cheeses

10. Rice milk

10. Rice milk11. Almond milk

1. Corn bread2. Crackers3. Granola4. Taco shell

1. French-fried potatoes, fast food french fries

All Fruits

1. Mushrooms2. Sauerkraut3. Canned vegetables4. Yam5. Sweet potato6. Corn (including pop corn)

5. Croutons6. Chow mein noodles7. Biscuits

ALLOWED FOODS FOODS TO AVOID

page 1 of 2

Copyright © 2010 ZAG

NOTES: • It is best to store water in glass bottles rather than plastic for prolonged storage.• Foods should be organic if possible; especially milk, meat, eggs, butter, yogurt.• Xylitol and Stevia are the only acceptable sweeteners that may be used.• Do not microwave or cook foods in plastic containers or cover with plastic wrap while cooking.

3. Sweet potato

www.Divinium.co

1.

3. Tofu

NOTES: • It is best to store water in glass bottles rather than plastic for prolonged storage.• Foods should be organic if possible; especially milk, meat, eggs, butter, yogurt.

• Do not microwave or cook foods in plastic containers or cover with plastic wrap while cooking.• Xylitol and Stevia are the only acceptable sweeteners that may be used.

V. MEATS

1. Cottage cheese (4.5% fat): ¼ cup2. Eggs (well-cooked): 1 egg

1. Avocado2. Oil (olive, grapeseed)3. Nuts (sparingly*, keep frozen)

a. Almondsb. Pecansc. Walnutsd. Filbertse. Macadamiasf. Hazel

1. Distilled water2. Mineral water3. Tahebo (Pau d’Arco) tea or Brazilian teas4. Bottled water, unsweetened

2. Tea, including herbal3. Soft drinks4. Club soda

1. Pork2. Lamb3. Poultry

a. Chicken (dark meat, no skin)b. Turkey (dark meat, no skin)c. Chicken (white meat, no skin)d. Duck/goose (well-drained of fat, no skin)

4. Gamea. Rabbitb. Squirrelc. Deer

5. Othera. Liver

VI. FATS AND MISC.1 exchange= 45 calories= 1 tablespoon nuts/seeds= 1 teaspon oil/butter= 1/8 avocado

VII. BEVERAGES

B. MEAT SUBSTITUTES1 exchange: see foods

6. Seeds (sparingly*)a. Sesameb. Pumpkin

7. Sesame butter8. Butter9. Salt (including sea salt)

1. Beef2. Veal3. Fish

5. Canned meats6. Smoked meats7. Processed meats (deli meats)8. Hot dogs9. Sausages10. Sandwich meats11. Bacon12. Cured meats

1. All cheeses2. Peanut butter

1. Peanuts2. Peanut oil3. Sour cream4. Cream cheese5. Shortening or lard6. Mayonnaise7. Miracle Whip®8. Most commercial salad dressing9. Whipped topping10. Spices11. Margerine

12. Condiments, seasonings13. Sauces (soy, barbecue, Worcestershire)14. Herbs15. Vinegar16. Cashews/cashew butter17. Pistachios18. Coconut19. Black pepper20. 21. Vegetable oils in high linoleic acid

(soybean, cottonseed, corn oils)

Iodized salt containing sugar

ALLOWED FOODS FOODS TO AVOID

A. LEAN MEATS –MEDIUM FAT MEATS

1 exchange= 55-75 calories= 1 oz meat

page 2 of 2

5. Fruit juices6. Energy drinks7. Alcoholic drinks8. 9. Tonic water

Flavored waters

10. Approved salad dressing: Annie’s

11. Cayenne pepperNaturals Lemon and Chive Dressing

The St. Gallen Diet™ Exchange List of Allowed Foods & Beverages

4. Tahini paste

5. Sparkling water

*Sparingly means once or twice a week

Copyright © 2010 ZAGwww.Divinium.co