Healthy Foods



Healthy Foods


Fresh Fruits


(Almost any fruit that hasn't been processed.)

Apples
Apricots
Bananas
Blueberries
Cantaloupe
Cranberries
Figs
Grapefruit
Grapes
Kiwifruit
Lemon/Limes
Oranges
Papaya
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Strawberries
Watermelon

Vegetables


(Almost all vegetables that haven't been highly processed.)

Asparagus
Avocados
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots*
Cauliflower
Celery
Collard greens
Corn*
Cucumbers
Eggplant
Fennel
Garlic
Green beans
Green peas
Kale
Leeks
Mustard greens
Olives
Onions
Potatoes*
Romaine lettuce
Spinach
Squash, summer
Squash, winter
Sweet potatoes
Tomatoes
Turnip greens
Yams

(* These vegetables are high on the glycemic index and should be eaten in moderation.)

Lean Meat


(Most lean cuts of meat that haven't been processed.)

Beef (lean cuts)
Chicken
Most Fish
Lamb (lean cuts)
Lean ground beef (15% fat or less)
Lean lunch meat
Pork (lean cuts)
Shell fish (in moderation)
Salmon
Tuna
Turkey

Sea Food


Cod
Halibut
Salmon
Scallops
Shrimp
Tuna


Beans and Lugumes


Black beans
Dried peas
Garbanzo beans (chickpeas)
Kidney beans
Lentils
Lima beans
Miso
Navy beans
Pinto beans
Soybeans
Tempeh
Tofu

Grains


Whole wheat flour
Cracked wheat
Oatmeal
Whole grain corn meal
Brown rice
Wild rice
Buckwheat
Whole wheat cereals
Whole grain barley
Whole rye
Whole wheat bread
Whole wheat pasta
Whole wheat sandwich buns and rolls
Whole wheat tortillas
Whole wheat pita bread

Dairy Products


Low Fat Dairy Products
Skim milk
Low fat yogurt
Low fat cheese
Cottage cheese (2% milk fat or less)
Low fat ice cream (in moderation)
Whey (high source of protein)

Nuts


(Most unsalted nuts in moderation. Nuts have healthy fats but can be high in calories.)

Almonds
Brazil nuts
Cashews
Chestnuts
Macadamia
Peanuts
Pistachios
Walnuts

Oils


Canola
Cottonseed
Olive
Safflower
Soybean
Sunflower
Fish oils (Salmon, tuna, halibut, etc.)
Most vegetable oils

Spices & Herbs


Basil
Black pepper
Cayenne pepper
Chili pepper, dried
Cilantro/Coriander seeds
Cinnamon, ground
Cloves
Cumin seeds
Dill
Ginger
Mustard seeds
Oregano
Parsley
Peppermint
Rosemary
Sage
Thyme
Turmeric

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