This document provides a list of approved foods and beverages for a nutrition plan, divided into categories. It allows fruits and vegetables from tier 2 and 3 lists, along with whole grains, lean proteins, dairy, nuts and seeds, herbs, spices, and wine. The plan limits portions and provides serving size guidelines.

1. We’ve added more veggies and fruit — even wine makes the list!
Mix and match for fabulous flavor…
Sonoma Tier 2 Fruits and Vegetables
• Artichoke
Vegetables • Beet, cooked
Limit to 1 fruit and 1 vegetable from this list per day;
• Carrot, raw or cooked
1 serving = 1/2 cup or 1 whole small piece of fruit.
• Celeriac, raw or cooked
Note: Whole fruits and vegetables are measured by
cutting into slices or wedges. • Chile pepper
• Jerusalem artichoke/sunchoke
• Pumpkin, raw or cooked
FRUIT • Rutabaga, cooked
• Apple • Spaghetti squash
• Apricot • Water chestnut
• Blackberry
• Blueberry
• Boysenberry Sonoma Tier 3 Fruits and
• Cantaloupe Vegetables
• Cherimoya Limit to one fruit and one vegetable from this list per
• Cherries, sour only day; 1 serving = 1/2 cup or 1 whole small piece of fruit.
• Cloudberry Note: Whole fruits and vegetables are measured by
• Gooseberrry, raw cutting into slices or wedges.
• Grape
• Grapefruit Vegetables Fruit
• Honeydew melon • Acorn squash • Banana
• Huckleberry • Butternut squash • Elderberry
• Java-Plum (Jambolan) • Corn • Fig
• Kiwifruit • Parsnip • Guava
• Kumquat • Pea, cooked • Jackfruit
• Lemon • Pea pod, raw or cooked • Jujube
• Lime • Pea sprout • Mango
• Mulberry • Sugar snap pea • Nectarine
• Orange • Sweet potato, cooked • Passion fruit
• Papaya • Taro, cooked • Peach
• Pineapple • Wasabi root • Pear
• Plum • Yam • Persimmon
• Prickly pear • Plantain
• Pummelo (Chinese grapefruit) • Pomegranate
• Quince
• Raspberry
• Rhubarb
• Salmonberry
• Star fruit
• Strawberry
• Tangerine
• Ugli fruit
• Watermelon

2. Intended for a snack, not to go on the plate
Sonoma Beverages
Coffee: black or with up to a maximum1 tablespoon
heavy cream and 1 packet of non-caloric sweetener
• Tea: no cream or sugar (black, green, herbal)
• Water (plain or sparkling)
• Wine (red or white): 6 ounces per day
• Sonoma Fats
• Up to 3 servings per day; 1 teaspoon = 1 serving
• Avocado: 1/4 avocado = 1 serving
• Canola oil
• Olive oil
Nuts
• Almonds: 11
• Peanuts: 14
• Pecans: 10 halves
• Walnuts: 7 halves
Sonoma Flavor Boosters
Unlimited
• Herbs (basil, chive, cilantro, dill, fennel, marjoram,
mint, oregano, rosemary, sage, tarragon, thyme)
• Spices (caraway, cardamom, cayenne, celery seed,
chili powder, cinnamon, clove, cumin, curry, nutmeg,
pepper, saffron, turmeric)
• Chile pepper
• Garlic
• Ginger, gingerroot
• Horseradish
• Lemon or lime juice or zest
• Lemongrass
• Mustard (all types)
• Vanilla
• Vinegar (rice wine, balsamic)

3. We’ve added more veggies and fruit — even wine makes the list!
Mix and match for fabulous flavor…
Proteins Sonoma Grains
• Beans and Legumes (black beans, black-eyed peas, 1/2 cup = 1 serving
chickpeas, lentils, pinto beans, soybeans such as eda- • Barilla Plus pasta, cooked
mame and tofu • Barley, cooked
• Beef: lean cuts (beef round, chuck arm pot roast, eye • Bread, whole-grain: 1 slice (2 or more grams of fiber
of round, round tip, tenderloin, top loin, top sirloin) per slice)
• Eggs: 1 whole egg = 2 whites • Bulgur, cooked
• Fish: lean cuts: (cod, flounder, grouper, halibut, had- • Cereal, whole grain: 8 grams fiber per serving or
dock, monkfish, northern pike, orange roughy, perch, higher
pike, walleye) • Oats (oat bran, oat groats, rolled oats, steel-cut oats)
• Fish: moderate-fat (catfish, sea bass, snapper, • Pasta, whole-grain, cooked
striped bass, swordfish, tuna, whitefish) • Popcorn, air-popped, no butter*
• Fish: high-fat (mackerel, salmon, trout) • Quinoa, cooked
• Game Meats (bison, deer, elk) • Rice, cooked (brown, red, or black)
• Lamb: (arm, foreshank, leg, loin, shank half, shoulder, • Soba noodles, cooked
stew meat) • Wheat, cooked (bulgur, cracked wheat, groats, wheat
• Peanut butter: 2 tablespoons per serving for main- berries)
dish protein, 1 tablespoon as a snack • Wild rice
• Pork: lean cuts (Canadian bacon; ham, boiled or
cured; canned ham; center cut loin chop; pork loin;
pork sirloin chop and roast; pork tenderloin; top loin)
• Poultry: white meat, no skin; turkey bacon; turkey
sausage
• Shellfish (clams, crab, lobster, mussels, oysters, scal-
lops, shrimp)
• Soy substitutes: vegetarian (soy) crumble, vegetarian
(soy) burger
• Veal (arm, ground, leg, loin, shoulder, sirloin, top
round)
Dairy
• Low-fat cheese: 1 ounce (grated Parmesan or moz-
zarella)
• Low-fat cottage cheese
• Fat-free (skim) milk: 1 cup
• Fat-free plain yogurt: 1 cup