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.

VEGETABLES:

• Broccoli
• Green beans
• Asparagus
• Baby carrots (dip this with PB, so good!)
• Tomatoes
• Cucumbers
• Romaine lettuce
• Baby spinach
• Onions
• Red pepper
• Mushrooms (all kinds! and this really should be under fungi)
• Seaweed
• Sweet potatoes
• frozen edamame, shelled (you can get this at Trader Joes or Asian food markets)

FRUITS:

• 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
• Blueberries
• Strawberries
• Mangoes
• Cantaloupe (did you know that a whole one is only 188 calories?)
• Honeydew
• Nectarines
• Avocados

GRAINS/BREADS/NOODLES:

•  Oatmeal – steel cut, rolled, or old fashioned
• Ezekiel sprouted bread
• Quinoa
• 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
• Tofu
• Tempeh
• TVP textured vegetable protein
• Seafood: white fish, salmon, scallops, canned tuna in water
• Lentils
• Black beans

NUTS/SEEDS:

• Ground flax seed
• Raw unsalted sunflower seeds
• Roasted and unsalted almonds
• Pitaschios
• 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

SUPPLEMENTS:

• 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

LOTS & LOTS OF WATER!!!