“Oh no, I can’t eat anything white,” the woman says as she pushes away the baked potato. The “nothing white” diet is growing in popularity. While it is true that a high intake of refined carbohydrates can lead to a higher risk ofobesity and type 2 diabetes , it never works to make broad generalizations when it comes to food. No one would argue that Americans need more refined flour, white rice, pasta, white bread, crackers, or sugary cereals in their diet. Salt, butter, and cream are all white foods and also foods that we would do well to eat less of these days. However, following some misguided advice will also cut out nutritious foods such as:

• Bananas: A large banana provides only 120 calories, while packing 14% of the daily value (DV) for fiber, 20% DV for vitamin C, 25% DV for vitamin B ₆, 14% DV for potassium, and 18% DV for manganese. 
• Cauliflower: One cup of raw cauliflower is 25 calories and contains 77% of the DV for vitamin C, 20% for vitamin K, and 14% for folate. 
• Cheese: One ounce of part-skim mozzarella cheese will only add 71 calories to your diet, while providing 22% of the DV for calcium and 14% of the DV for both phosphorous and protein. 
• Chicken: A half of a chicken breast will set you back only 120 calories, but will add 27 grams of protein (54% DV) to your diet. It also carries with it 66% of the DV for niacin, 32% vitamin B ₆, 23% phosphorous, and 30% selenium. 
• Egg whites: One large egg white is only 16 calories and holds 7% of the DV for protein. 
• Fish: One filet of cod is pretty darn filling for only having 95 calories, plus it adds 21 grams of protein (42% of the DV) to your menu along with 23% of the DV for vitamin B6, 17% for B ₁₂, 20% phosphorous, 13% potassium, and 60% selenium. 
• Milk: One cup of nonfat milk contains 90 calories, 17% DV for protein (8 grams), 20% DV for riboflavin, 16% DV for vitamin B ₁₂, 30% DV for calcium, and 25% for phosphorous.
• Mushrooms: One cup of sliced oyster mushrooms is only a measly 36 calories and 20% of your DV for niacin along with 18% of your DV for riboflavin. 
• Onions: One cup of chopped onion is only 64 calories but is packaged along with 20% of your DV for vitamin C. 
• Turnips: One cup of cubed turnip is 36 calories and provides 46% of your DV for vitamin C. 
• White beans: A cup of canned beans (that is a lot of beans!) will provide your body 299 calories, 19 grams of protein (38% of your DV), 13 grams of fiber (50% of your DV), 17% of your DV for thiamin, 43% folate, 19% calcium, 44% iron, 33% magnesium, 24% phosphorus, 34% potassium, 20% zinc, 30% copper, and 67% manganese.
• White potatoes: A large baked potato is 278 calories and 7 grams of protein (15% of the DV). It also