Healthy foods — list

Periodically I research healthy foods — to take a list to the market to remind me to buy vegetables from around the color wheel, and as a guidepost for planning recipes. Then I misplace it and have to re-create it.

Here’s my latest list:

Fiber: 25+ grams/day

Low GI — <55 GI
Servings:
Low <10
Intemediate 11-19

Vegetables
Cruciferous:
broccoli
Brussels sprouts
cabbage
cauliflower
collard greens
kale
kohlrabi
mustard
rutabaga
turnips
bok choy
Chinese cabbage

Radish
watercress
swiss chard

 

Peanuts
Cashews
almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, walnuts, and peanuts

Barley

Legumes — weekly intake of six servings (3 cups) of legumes
Legumes are inexpensive, nutrient-dense sources of protein that can be substituted for dietary animal protein

Beans — adzuki beans, black beans, soybeans, anasazi beans, fava beans, garbanzo beans (chickpeas), kidney beans and lima beans
Peas — green peas, snow peas, snap peas, split peas and black-eyed peas
Lentils
Peanuts

 

Fruits & vegetables — recommend eating a variety of fruit and vegetables daily

Carrots
apple
blueberries
Lemons
Grapes
Mango
Pear
Orange
NOT potatoes — they don’t count!
Peppers — hot and sweet
Raspberries
Pumpkin
Purslane
Strawberries
Turnips

Daily consumption of 2 cups (4 servings) of fruit and 2½ cups (5 servings) of vegetables are recommended for people who consume 2,000 kcal/d, while 1.5 cups of fruit and (3 servings) and 2 cups (4 servings) of vegetables are recommended for people who consume 1,600 kcal/d. In both cases, consumption of a variety of different fruit and vegetables is recommended, including dark green, red, orange, yellow, blue, and purple fruit and vegetables, as well as legumes (peas and beans), onions, and garlic.

Dark green
broccoli
broccoli rabe
collard greens
Dandelion
✩Spinach
✩Kale


Watercress

 

Green
Arugula
Asparagus
avocado
bok choy; Chinese cabbage
Celery
Broccoli rabe
Brussels sprouts
Cabbage
Endive
Escarole
Fennel
Green beans
Peas (a bean, but still)
Snow peas
Swiss chard

Red — peppers
Tomatoes
Beets
Orange
Sweet potatoes
carrots (eat with fat)

Purple —Eggplant
White — Onions
Garlic
Cauliflower
Parsnip
Rutababas
Mushrooms
Especially: Maitake, Shitake and Cremini

Alliums:
Onions, garlic, shallots, leeks

Others:
Squash — winter and summer
Horseradish
Jicama
Jerusalem artichokes
Kohlrabi

 

Limit brown rice to 1/2 c cooked

Grains:
Oatmeal
Quinoa

Fish:
tuna
salmon (Omega-3’s)
Cod
Herring

Beans
red beans, kidney, pinto
Garbanzo
Lentils

Umeboshi plum paste
Whey protein powder — isolate
Paleomeal by Designs for health, is one recommended brand

Tea

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