An optimal, well-balanced diet is composed of whole foods. The healthiest foods choices are listed below.
Healthiest Foods
Vegetables (Carbohydrate/Protein Source) |
|
| Asparagus | Avocados |
| Beets | Bell peppers |
| Broccoli | Brussels sprouts |
| Cabbage | Carrots |
| Cauliflower | Celery |
| Collard greens | Corn |
| Cucumbers | Eggplant |
| Garlic | Green beans |
| Kale | Mushrooms (Crimini) |
| Mushrooms (Shiitake) | Onions |
| Potatoes | Romaine Lettuce |
| Spinach | Squash |
| Sweet potatoes | Swiss chard |
| Tomatoes | |
Fruits (Carbohydrate Source) |
|
| Apples | Apricots |
| Bananas | Blackberries |
| Blueberries | Cantaloupe |
| Grapefruit | Grapes |
| Figs | Kiwi fruit |
| Oranges | Papaya |
| Pears | Pineapple |
| Plums | Raspberries |
| Strawberries | Watermelon |
Lean Meats and Poultry (Protein/Fat Source) |
|
| Beef (grass-fed) | Chicken (free-range) |
| Lamb | Liver |
| Turkey | Veal |
Fish and Shellfish (Protein/Fat Source) |
|
| Cod | Salmon |
| Sardines | Scallops |
| Shrimp | Trout |
| Tuna | |
Dairy and Eggs (Protein/Fat Source) |
|
| Eggs | Low-fat milk |
| Yogurt | Low-fat cheese |
Grains (Carbohydrate/Protein Source) |
|
| Brown Rice | Oats |
| Quinoa | Rye |
| Wheat germ | Whole wheat |
Beans and Legumes (Protein Source) |
|
| Black beans | Chick peas |
| Kidney beans | Lentils |
| Lima beans | Pinto beans |
| Soybeans | Tofu |
Nuts and Seeds (Fat/Protein Source) |
|
| Almonds | Cashews |
| Peanuts | Walnuts |
| Flaxseeds | Pumpkin seeds |
| Sesame seeds | Sunflower seeds |
Oils (Fat Source) |
|
| Canola oil | Olive oil |
EMG’s Nutrition Homepage: How to Eat Healthy
