We’ve added more veggies and fruit — even wine makes the list! Mix and match for fabulous flavor…

Sonoma Tier 2 Fruits and VegetablesLimit to 1 fruit and 1 vegetable from this list per day;1 serving = 1/2 cup or 1 whole small piece of fruit. Note: Whole fruits and vegetables are measured by cutting into slices or wedges.

FRUIT• Apple• Apricot• Blackberry• Blueberry• Boysenberry• Cantaloupe• Cherimoya• Cherries, sour only• Cloudberry• Gooseberrry, raw• Grape• Grapefruit• Honeydew melon• Huckleberry• Java-Plum (Jambolan)• Kiwifruit• Kumquat• Lemon• Lime• Mulberry• Orange• Papaya• Pineapple• Plum• Prickly pear• Pummelo (Chinese grapefruit)• Quince• Raspberry• Rhubarb• Salmonberry• Star fruit• Strawberry• Tangerine• Ugli fruit• Watermelon

Vegetables• Artichoke• Beet, cooked• Carrot, raw or cooked• Celeriac, raw or cooked• Chile pepper• Jerusalem artichoke/sunchoke• Pumpkin, raw or cooked• Rutabaga, cooked• Spaghetti squash• Water chestnut

Sonoma Tier 3 Fruits and Vegetables Limit to one fruit and one vegetable from this list per day; 1 serving = 1/2 cup or 1 whole small piece of fruit. Note: Whole fruits and vegetables are measured by cutting into slices or wedges.

Vegetables• Acorn squash• Butternut squash• Corn• Parsnip• Pea, cooked• Pea pod, raw or cooked• Pea sprout• Sugar snap pea• Sweet potato, cooked• Taro, cooked• Wasabi root• Yam

Fruit• Banana• Elderberry• Fig• Guava• Jackfruit• Jujube• Mango• Nectarine• Passion fruit• Peach• Pear• Persimmon• Plantain• Pomegranate

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)

We’ve added more veggies and fruit — even wine makes the list! Mix and match for fabulous flavor…

Proteins• Beans and Legumes (black beans, black-eyed peas, chickpeas, lentils, pinto beans, soybeans such as eda-mame and tofu• Beef: lean cuts (beef round, chuck arm pot roast, eye of round, round tip, tenderloin, top loin, top sirloin)• Eggs: 1 whole egg = 2 whites• Fish: lean cuts: (cod, flounder, grouper, halibut, had-dock, monkfish, northern pike, orange roughy, perch, pike, walleye)• Fish: moderate-fat (catfish, sea bass, snapper, striped bass, swordfish, tuna, whitefish)• Fish: high-fat (mackerel, salmon, trout)• Game Meats (bison, deer, elk)• Lamb: (arm, foreshank, leg, loin, shank half, shoulder, stew meat)• Peanut butter: 2 tablespoons per serving for main-dish protein, 1 tablespoon as a snack• 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

Sonoma Grains 1/2 cup = 1 serving• Barilla Plus pasta, cooked• Barley, cooked• Bread, whole-grain: 1 slice (2 or more grams of fiber per slice)• Bulgur, cooked• Cereal, whole grain: 8 grams fiber per serving or higher• Oats (oat bran, oat groats, rolled oats, steel-cut oats)• Pasta, whole-grain, cooked• Popcorn, air-popped, no butter*• Quinoa, cooked• Rice, cooked (brown, red, or black)• Soba noodles, cooked• Wheat, cooked (bulgur, cracked wheat, groats, wheat berries)• Wild rice