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Fruits: All
fruits are terrific, but there are some superstars to choose among which
should be included in your diet every day. (5-7+ servings)
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Blueberries
Strawberries
Raspberries
Blackberries
Cranberries
Currants
Cherries
Purple and Red
Grapes
Oranges
Grapefruit
Lemons, Limes
Apricots
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Papaya
Cantaloupe
Mango
Watermelon
Pomegranates
Plums
Apples
Peaches
All other Fruit
Frozen Fruit
Canned Fruit
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Vegetables: All
vegetables provide benefits, but these should be included daily because of
their enhanced powers for disease prevention (5-7+ servings)
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Kale
Broccoli
Cabbage
Cauliflower
Garlic
Onions
Tomatoes
Beets
Spinach Carrots |
Mushrooms
Sweet Potatoes
Asparagus
Eggplant
All other veggies
Frozen Veggies
Vegetable Soups
Gazpacho Soup
Vegetable-Based
Stews |
Grains, Cereals,
Breads: Choose the whole grain to get the most value. A"whole" grain
should be the first ingredient. (For Women: 6 1-ounce dry/4-ounce cooked
servings; For Men: 11 servings)
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Wheat Germ
Wheat Bran
Whole Wheat
Whole Wheat, Whole
Grain Bread
Wheat Berries
Cracked Wheat
(Bulgur)
Whole Oats
Oat Bran
Multigrain Pancake
and Waffle Mix
Brown Rice
Whole Wheat Pasta |
Whole Grain
Crackers
Muesli Cereals
Kashi Cereals
Fiber One
Bran Flakes
5-, 7-, 8-,
10-Grain Cereal
Tabouleh
Light Microwave
Popcorn
Whole Wheat
Tortillas
Bean and Vegetable
Burritos |
Nuts,
Seeds and Oils (about two ounces per day):
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Walnuts
Almonds
Pecans
Peanuts
Peanut Butter
All other nuts and
seeds
Ground Flax Seed
Regular and Light
Vinaigrette Dressings |
Canola and Soy
Mayonnaise
Canola Oil
Soy Oil
Olive Oil
Peanut and Sesame
Oil
Hummus
No Saturated Fat/No
Trans Fat Spreads |
Protein Sources:
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Soy Protein
Edamame (Fresh Soy
Beans)
Roasted Soy Bean
"Nuts"
Veggie Hot Dogs
Garden Burgers
Boca Burgers
Veggie Meat
Substitutes
Tofu, Flavored
Tofus
Soy Beans |
Black Beans
Kidney Beans
Garbanzo Beans
Pinto Beans
Canellini Beans
Navy Beans
Split Peas
Lentils
Eggs |
Dairy
(3 servings):
Skim Milk
Cottage Cheese
Ricotta Cheese
Reduced-Fat Cheeses
Yogurt
Drinks:
Water, Sparkling Water
Green and Black Tea
Herbal Teas
Red and White Wine (no
more than 5 ounces for women and 10 ounces for men)
Diet Sodas
Carrot Juice
Tomato Juice
Condiments:
Pickles
Canned Roasted Red
Peppers
Fresh Salsa
Mustard
Ketchup
Relish
Light Soy Sauce
Teriyaki Sauce
Balsamic Vinegar and
Flavored Vinegars
Olives
Tomato Sauce
Sweets (1 serving):
Frozen Fruit Juice Bars
Starbucks Frozen
Frappuccino Bars
Light Chocolate Sauce
Light Whipped Cream
Light Sour Cream
1 Ounce Dark Chocolate
or other Candy
Cocoa
Hard Candy
Lo-Cal Frozen Yogurts
and Sorbets
Ginger Snap
Fig Cookie
Now, for some better
late-than-never food for thought:
Water:
a cheap, no-cal way to hydrate
Nuts:
for health-promoting, disease-preventing traits as well as taste,
convenience and texture
Red Grapes:
for the resveratrol and anthocyanins, sweetness, convenience
Spaghetti Sauce:
quick, great tasting, excellent source of lycopene
Feta, Asiago or
Parmesan Cheese:
taste, savory, salty, protein, calcium, flavor... and you don't have to use
a lot!
Yogurt with LACs:
good for the gut, more tolerable to those with lactose intolerance,
versatile as a dip, in a smoothie, or on its own
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