Here are foods that I recommend in a healthy diet. Obviously you shouldn’t try to get THEM ALL at the same time. Try not to keep fresh fruits and veggies in your fridge for over a week. They will lose basically all of their nutrients. So buy small and buy often, unless you have a huge family that can eat really quick!
You can print this out and take it with you to the grocery store – I love Trader Joes, Whole Foods, Sprouts, and all farmers markets. I also shop at Asian food stores for special veggies and things that I cannot find elsewhere.
- Green beans
- Baby carrots (dip this with PB, so good!)
- Romaine lettuce
- Baby spinach
- Red pepper
- Mushrooms (all kinds! and this really should be under fungi)
- Sweet potatoes
- frozen edamame, shelled (you can get this at Trader Joes or Asian food markets)
- Any that are in season!
- Try to avoid too many dried fruits as you can easily overeat them and consume way too many sugars
- Bananas – I ALWAYS have this around in any season
- Cantaloupe (did you know that a whole one is only 188 calories?)
- Oatmeal – steel cut, rolled, or old fashioned
- Ezekiel sprouted bread
- Zero calorie, carb free Miracle Noodles
GREAT SOURCES OF PROTEIN:
- Egg whites, I buy liquid egg whites so I don’t have to waste the yolk
- Chicken breast
- TVP textured vegetable protein
- Seafood: white fish, salmon, scallops, canned tuna in water
- Black beans
- Ground flax seed
- Raw unsalted sunflower seeds
- Roasted and unsalted almonds
- Freshly ground unsalted peanut butter from Whole Foods (you must try the grinding machine! so cool!)
- PB2, the greatness of peanut butter without the fat, only 45 cals for 2 TBS versus 200 cals reg. PB
DAIRY & DAIRY SUBSTITUTES:
- Non fat or low fat 1-2% cottage cheese
- Non fat plain greek yogurt
- Almond cheese (my latest discovery at Whole Foods, I love it, and yes it does melt)
- Almond Breeze almond milk, unsweetened vanilla
- Laughing cow cheese wedges
- Vanilla whey protein – I don’t have a fave one that I can recommend, but try to find one that is low in carbs and sugars, preferably under 3g each in every scoop. Each scoop should have at least 20g of protein!
- Other options are soy protein, rice protein, pea protein, egg protein, hemp protein, and casein
EXTRA FLAVOR & SAUCES:
- Salsa in place of ketchup
- Sriracha (OK, just kidding, I don’t REALLY recommend it as part of a healthy diet…but I do love it. Nothing wrong with a little spice to make you drink more water and to raise your metabolism, right!?)
- Lemon – try to squeeze it on top of anything from baked chicken to sushi.
- Mrs. Dash seasoning
- Tabasco sauce
- Ground cinnamon
- Medjool dates
LOTS & LOTS OF WATER!!!