Healthy foods
Whole grains
Eat whole grain foods at most meals:
Whole Grain Bread or whole grain cereal, Brown Rice, Buckwheat, Millet, Oats, Quinoa, Barley, Flax, Dry Corn, Amaranth
Plant Oils
These should be included in most meals:
Olive Oil, Canola Oil, Peanut Oil, Sunflower Oil, Safflower Oil, Flaxseed Oil, Corn Oil, Almond Oil, Avocado Oil, Grapeseed Oil, Pumpkinseed Oil,
Walnut Oil, Evening Primrose Oil, Borage Oil, Black Currant Oil, Hemp Seed and Wheat Germ Oils.
- Choose from canola, sunflower and peanut for high-heat uses such as searing and frying.
- Medium-high heat oils such as grapeseed, safflower or sunflower oil, are good for baking, sautéing and stir-frying.
- For sauces, lower-heat baking and pressure cooking, good choices are olive oil, corn oil, pumpkinseed oil and walnut oil.
- Flaxseed Oil, Evening Primrose Oil, Borage Oil, Black Currant Oil, Hemp Seed and Wheat Germ Oils should never be heated at all.
Beans and Peas
Eat these as much as possible:
Green Beans, Adzuki, Black Eye Peas, Black Turtle, Garbanzo, Great Northern, Kidney, Lentils, Lima, Mung, Pink Pinto, Navy, Soy, Split Peas
Vegetables
Eat a variety of vegetables as much as possible:
· Alfalfa sprouts
· Artichoke
· Arugula
· Asparagus
· Eggplant (US)
· Avocado
· Beans and Peas
· Broccoli
· Cabbage
· Brussels sprouts
· Cauliflower
· Celery
· Chard
· bok choi
· Cilantro
· Collard greens
· Cucumber
· Endive
· Green pepper
· Kale
· Lemongrass
· Lettuce
· Corn (US)
· Mushrooms
· Mustard greens
· spinach
· Okra
· Onion family
- Chives
- Garlic
- Leek
- Onion
- Shallot
- Green onion/scallion
· Parsley
· Radicchio
· Red pepper
· Rhubarb
· Root vegetables
- Beet (US)
- Carrot
- Celeriac
- Daikon
- Ginger
- Parsnip
- Radish
- Rutabaga (US)
- Turnip
- Wasabi
- White radish
· Snap peas
· Spinach
· Squashes
- Acorn squash
- Butternut squash
- Zucchini (US)
- Cucumber
- Squash (US)
- Pumpkin
- Spaghetti squash
· Sea Vegetables (seaweed)
· Sweetcorn
· Tomato (actually a fruit, but treated as a vegetable)
· Tubers
- Jicama
- Jerusalem artichoke
- Potato
- Sweet potato
- Taro
- Yam
· Watercress
Plenty to choose from — eat at least 3-5 servings a day!
Common Fruits
Nutritious, and sweet — eat these fruits 2-3 times per day:
Apple, pear, apricot, cherry, plum, peach, raspberry, blackberry, strawberry, blueberry, cranberry, kiwi, kumquat, persimmon, melon, watermelon, fig, grape, pomegranate, date, grapefruit, lemon, lime, mandarin/tangerine/tangelo, orange, passion fruit, banana, coconut, mango, pineapple, papaya.
Nuts
Eat nuts 1-3 times per day:
Almonds, walnuts, hazelnuts (Filberts), sunflower seeds, pistachios, pecans, peanuts, brazilnuts, macadamia nuts, cashews, pine nuts
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