What I Can & Can’t Eat

When I first got my NAFLD diagnosis, grocery shopping felt overwhelming. It seemed like there were endless “no’s” — and not nearly enough clear “yes” foods.

So I created this resource for myself and for anyone else going through the same thing. I’ll start by focusing on the Dos (the foods that have been good for me!) before getting into the Don’ts.

I’m also sharing a tool that has completely changed my grocery shopping experience: an app called Fig! You can enter your dietary restrictions, and while you’re shopping, simply scan the barcode of an item to see if it’s safe for you to eat. It does have a subscription fee, but for me, it’s been 100% worth it.

I hope this list and this tool make your journey a little easier — because everyone deserves to feel confident about what they’re putting in their body. 💛

Also please note that I am not perfect about this, sometimes I really want certain food I should not have. Just like I tell myself, it is okay to have a cheat meal and or to not be perfect!

Foods I Focus On (The Dos)
✅ Fresh fruits (especially berries, apples, and citrus)
✅ Fresh vegetables (leafy greens, broccoli, cauliflower, carrots)
✅ Lean proteins (chicken breast, turkey, wild-caught fish like salmon)
✅ Whole grains (quinoa, brown rice, oats)
✅ Nuts and seeds (unsalted almonds, chia seeds, flaxseeds)
✅ Healthy fats (avocado, olive oil in moderation)
✅ Legumes (lentils, chickpeas, black beans)
✅ Homemade sourdough bread (with clean ingredients!)
✅ Dairy- Free yogurt
✅ Herbal teas (green tea, dandelion tea)
✅ Small amounts of Mozzarella, Feta Cheese
✅ Lots of water!

Foods I Avoid (The Don’ts)
🚫 Processed foods (anything heavily packaged with a long ingredient list)
🚫 Fried foods
🚫 Added sugars (like soda, candies, and most packaged desserts)
🚫 Refined carbs (white bread, white pasta, pastries)
🚫 Red meats (especially fatty cuts) – My Dr. says I can have red meat once a week*
🚫 Alcohol
🚫 Full-fat dairy (cheese, whole milk)
🚫 Oils like soybean, canola, corn, vegetable blends
🚫 Artificial sweeteners and preservatives
🚫 Fast food