Top Foods to Eat for A Healthy Lifestyle

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Did you know the average person only eats 50 different types of food their entire lifetime?

The following recommendations apply to any meal situation whether you are in your home, at a fast food restaurant, fine dining or traveling.

Prepare or Request your meal to be prepared one of the following methods:

  • Steamed Broiled Dry (without butter or oil)
  • Open Grilled (Grilled with all fat able to drain off)
  • Barbecued (sugar-free sauce)
  • Microwaved (with all fat drained)
  • Raw
  • Poached
  • Boiled
  • Smoked

General guideline:

1. Use the Helping-Hand System for portion control if you have not received your recommended daily micronutrient intake.

2. Select 1 (one) of Protein foods per meal. Approximately one serving the size of the palm of your hand.

3. Select as many of the vegetable foods listed as you wish. Have at least the minimum serving, approximately 1 (one) hand-fist.

4. Eat high density high glycemic (HDHG) carbohydrates only following an intense exercise session if you are in phase 3 or 4 of your program.

Foods to Avoid

  • Processed food
  • Meats high in nitrate
  • Food with added salt
  • Food with added sugar
  • Saturated fat
  • Fried foods
  • Refined foods
  • Ingredients you can’t pronounce
  • Most Dairy products
  • Candy
  • Empty Calories

Carbohydrates…

Vegetables – Frozen or Fresh

  • Alfalfa Sprouts
  • Artichokes
  • Asparagus
  • Avocados (Really a fruit and mostly good fat)
  • Beets
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Bamboo Shoots
  • Bean Sprouts
  • Bok Choy
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collard greens
  • Cucumbers
  • Eggplant
  • Fennel
  • Garlic
  • Green beans
  • Green peas
  • Kale
  • Leeks
  • Mushrooms, crimini
  • Mushrooms, shiitake
  • Mustard greens
  • Okra
  • Olives
  • Onions
  • Peppers
  • Potatoes (HDHG)
  • Romaine lettuce
  • Radish
  • Sea vegetables
  • Snow Peas
  • Spinach
  • Squash, summer
  • Squash, winter
  • Sweet potatoes
  • Swiss chard
  • Tomatoes
  • Turnip greens
  • Yams
  • Zucchini

Fruits – Frozen, Fresh or Dried

  • Apples
  • Apricots
  • Bananas (HDHG)
  • Blueberries
  • Cantaloupe (HDHG)
  • Cranberries
  • Figs (HDHG)
  • Grapefruit
  • Grapes
  • Kiwifruit
  • Lemon
  • Limes
  • Oranges
  • Papaya
  • Pears
  • Pineapple (HDHG)
  • Plums
  • Prunes
  • Raisins
  • Raspberries

Beans & Legumes – Fresh or Dry (HDHG)

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

Grains – Whole or Sourdough (HDHG)

  • Barley
  • Brown rice
  • Buckwheat
  • Corn
  • Millet
  • Oats
  • Quinoa
  • Rye
  • Spelt
  • Whole wheat

Proteins...

  • Seafood
  • Flounder
  • Haddock
  • Herring
  • Mackerel
  • Salmon
  • Scallop
  • Shrimp
  • Sole
  • Squid
  • Tilapia
  • Trout
  • Whitefish
  • Bass
  • Cod
  • Halibut
  • Lobster
  • Mahi Mahi
  • Snapper
  • Tuna (Canned white low sodium)
  • Bluefish
  • Grouper
  • Sea Bass
  • Orange Roughy
  • Shark
  • Swordfish
  • Tuna (Ahi)

Poultry & Lean Meat

  • Beef: Eye of Round
  • Filet Mignon
  • Flank Steak
  • Sirloin Steak
  • Extra Lean Ground
  • Buffalo: Eye of Round
  • Filet Mignon
  • Flank Steak
  • Sirloin Steak
  • Extra Lean Ground
  • Lamb Chops
  • Pork Loin
  • Venison
  • Veal
  • Chicken Breast
  • Chicken Liver
  • Chicken Dark Meat
  • Turkey Breast
  • Turkey Loin
  • Turkey Drum

Eggs & Low-Fat Dairy

  • Cheese, low-fat
  • Eggs
  • Milk, 2%, cow’sMilk, goat Yogurt

Fats... 

Nuts, Seeds & Oils - Raw & Unsalted

  • Almonds
  • Brasil
  • Cashews
  • Chestnuts
  • Cocanut
  • Flaxseeds
  • Macadamia Nuts
  • Peanuts
  • Pecan
  • Pine Nuts
  • Walnuts
  • Chia Seeds
  • Flax Seeds
  • Hemp Seeds
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
  • Wheat Germ
  • Avocado oil
  • Coconut oil
  • Fish oil
  • Flaxseed oil
  • Grapeseed oil
  • Olive oil, extra virgin
  • Sesame oil
  • Walnut oil
  • MCT oil, supplement

 The Rest…

Herbs & Spices

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

Natural Sweeteners, Beverages & Other

  • Agave
  • Blackstrap molasses
  • Local Honey
  • Maple syrup
  • Raw Sugar
  • Stevia
  • Date Sugar
  • Coffee
  • Diet Tea
  • Tea
  • Seltzer
  • Water
  • Hot Souce
  • Worcestershire Sauce
  • Sea Salt