Sense we just covered a great deal of material, lets arrange it so that we can use it in the everyday scheme to keep acne under control.

Personalized food tolerance chart

The first thing you need to do to get off to the right start with nutrition is determine what foods you cannot tolerate well using the information provided in the Elimination diet section. Remember that food elimination does not mean that you have to deny yourself a certain
food forever; the objective is to know how a particular food affects
you.

From that point you can decide how often you will partake of it.
Use the chart below to clarify and record foods that promote acne
within your body; foods to which you have an allergic response8 and
foods that you should consume in moderation.

Note: I use “allergic response” because many nutritionist state that probably only 5-10% of the US population genuinely suffers from a food allergy. The reason for this is that most symptoms of a food allergy usually arise from nutritional deficiencies.

For example, thanks to
using the elimination diet, I know that eating yogurt (one of my
favorite foods) causes acne for me. So I would list this food in the
Foods that are acne causing for me section. Again, I do not
completely deny myself yogurt, I just know that I should not eat it
everyday, as I was, if I want clear skin.

Now I eat yogurt once every few weeks. Using the elimination diet, I also discovered that I have an allergic response to bananas.

So, I would place bananas in the Foods that I have an allergic response to section. An allergic response includes symptoms such as: watery eyes, sneezing, and unexplained swelling or itching in body.

Completing the last section takes some observation, for example, I
noticed that consuming too much chicken or fish over a given amount
of time caused acne for me.

So, instead of eliminating these foods, I
eat them in moderation and in smaller quantities than I did in the past.

For our example then, I would list fish and chicken in the Foods that I
consume in moderation section.

Food Tolerance Chart

• Foods that are acne causing for me
  _______________________________
• Foods that I have an allergic response to
  ________________________
• Foods that I consume in moderation
  _________________________________

Personalized acne prevention nutrients list

Next, using the section that explains the benefits of various nutrients
and minerals with respect to acne, decide how you plan to incorporate
these nutrients into your diet.

You can create a chart like the one on
the next page and complete it with the foods that you plan to use to get the nutrients you need. Just make sure that you can eat these foods
regularly. Some foods are hard to acquire in certain locations and
seasons.

Where you will get your nutrients chart

Acne controlling nutrients Your preferred nutrient food source

• Vitamin A ________________
• Vitamin B ________________
• Vitamin C ________________
• Vitamin E ________________
• Chromium ________________
• Selenium ________________
• Zinc ________________
• Iodine ________________
• Essential ________________
• Fatty Acids ________________