Top 24 Healthy Foods

Lean Protein

• Fish – Salmon (especially Alaskan Salmon caught in the wild, farmed fish is not as rich in omega-3-fatty acids), tuna, mackerel, herring (also listed under fats)
• Poultry – chicken (skinless) and turkey (skinless)
• Meat – lean beef and pork
• Eggs (enriched DHA eggs are best)
• Tofu and soy products (whenever possible choose organically raised)
• Dairy products — low fat cheeses and cottage cheese, low fat sugar free yogurt and low fat or skim milk
• Beans, especially garbanzo beans and lentils (also listed under carbohydrates)
• Nuts and seeds, especially walnuts (also listed under fats) — Great recipe: soak walnuts in water and sea salt overnight, drain and sprinkle with cinnamon (natural blood sugar balancer) and low roast 4 hours at 250 degrees – makes them easier to digest.

Complex Carbohydrates

• Berries – especially blueberries (brain berries), raspberries, strawberries, blackberries
• Oranges, lemons, limes, grapefruit
• Cherries
• Peaches, plums
• Broccoli, cauliflower, Brussels sprouts
• Oats, whole wheat, wheat germ – oatmeal needs to be the long cooking kind as instant has a higher glycemic index since the manufacturer has broken down the fiber to speed cooking time and basically make it a refined carbohydrate.  Same goes for bread, look for at least 3 grams of fiber.  Remember unbleached wheat flour is white flour, it must say whole wheat.
• Red or yellow peppers (much higher in Vitamin C than green peppers)
• Pumpkin squash
• Spinach – works wonderfully as a salad, or a cooked vegetable, adds fiber and nutrients
• Tomatoes
• Yams

**  Beans (also listed under proteins)
Fats

• Avocados
• Extra virgin cold pressed olive oil
• Olives

** Salmon (also listed under protein)
** Nuts and nut butter, especially walnuts, macadamia nuts, Brazil nuts, pecans and almonds (also listed under protein)
Liquids

• Water
• Green or black tea

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