The following foods have been found to be health-promoting. This is not an exhaustive list, nor are these the only foods you should eat. It is important to maintain balanced eating that includes the three main nutrients we require everyday -- carbohydrate, protein and fat. This list is meant to be used as a guideline for choosing foods that can contribute to physical and emotional health. As you plan out meals, these are excellent choices and ingredients to include:
FRUITS
Blackberries                    Cantaloupe
Raspberries                     Mango
Blueberries                      Oranges
Currants                         Peaches
Gooseberries                   Strawberries
Apricots                         Grapefruit
Kiwi                               Pineapple
Mandarin Oranges             Dried Fruits
Plums                            Red Grapes
Prunes                          Apples
Bananas                         Pears
Cranberries
VEGETABLES
Collard Greens                Mustard Greens
Carrots                         Kale
Potatoes                       Avocadoes
Spinach                        Peppers - all colors
Tomatoes                     Sweet Potatoes
Broccoli                        Winter Squash
Collard Greens                 Mustard Greens
Onion                           Pumpkin
Peas                            Zucchini
Brussels Sprouts             Beets
Red Cabbage                 Green Cabbage
Cauliflower                    Arugula
Dandelion Greens            Mesclun
Romaine lettuce             Watercress
PROTEIN: MEAT/NUTS/FISH
Chicken                        Tofu Products
Lean Red Meat               Turkey
Lean Pork                      Sunflower Seeds
Pumpkin Seeds               Flaxseed
Walnuts                        Peanuts
Almonds                        Anchovies
Atlantic Herring              Atlantic Salmon
Whitefish                       Tuna
Capelin                          Dogfish
Mackerel                       Sardines
Sturgeon                       Shad
Bluefish
GRAINS
Whole Wheat Bread          Whole Wheat Bagels
Whole Wheat Pita            Wheat Germ
Breakfast Cereals             Brown Rice
Barley                            Bulgur
Couscous                       Millet
Oats                             Polenta
Quinoa                          Oatmeal
Rice Bran                       Oat Bran
Wheat Bran                    Cracked Wheat
Wheat Berries                 Wild Rice
Hominy Grits                   Buckwheat Groats
Whole Wheat Pasta         Whole Grain foods
LEGUMES
Lentils (cooked)Â Â Â Â Â Â Â Â Â Â Â Â Â Â Chickpeas (Garbanzo beans)
Soybeans                      Navy Beans
Hummus                        Red Beans
Red Kidney Beans             Pinto Beans
Black-eyed Peas             Lima Beans
Black Beans                   Great Northern Beans
Split Peas (yellow and green)
FATS
Olive Oil                        Peanut Oil
Canola Oil                      Flax Oil
Safflower Oil                  Sesame Oil
Sunflower Oil                  Corn Oil
Soybean Oil
HERBS
Chives                           Basil
Parsley                           Garlic
OTHER
Grape Juice                     Tea - hot or cold
Salsa                             Orange Juice
Yogurt                            Milk
Soy Milk                          Cranberry Juice
Three important tips to remember when preparing your grocery list:
1. Foods that have deep, dark colors are shown to have many health-promoting benefits;
2. Fresh foods have more nutritional value than processed foods. (Note: Canned and frozen fruits and vegetables are close in nutritional value to fresh); and
3. Prepare foods from scratch whenever possible to minimize the use of processed foods.
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Remember that balance is important and that too much of any food or food group is not healthy. All foods have nutritional value and nutritional deficiencies, so a well-balanced diet is necessary. While no one will probably like all the foods listed here, there is plenty to choose from on a regular basis that can promote good health.
Note: Some foods interact with medications so be sure to talk with your physician if you are making major changes to your eating habits or experiencing new symptoms.
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