Best Foods To Eat:
130 foods that can serve as the basis of your Healthiest Way of Eating.
Of course, there are many other nutritious foods other than those that we have included on our list that we feel are wonderful, health-promoting foods; if there are other whole foods - such as fruits, vegetables, nuts/seeds, whole grains, etc - that you like, by all means enjoy them. Just because a food is not on our list doesn't mean that we don't think that it can be included in a diet geared towards the Healthiest Way of Eating as long as it is a whole, natural, nutrient-rich food. Serving size refers to one 8 ounce serving. The ideal diet consists of 85% raw foods per day and 15% cooked. Use a variety of the foods with daily limits- mix and match to provide your body with an array of nutrients. You may juice your vegetables and consume all you desire. It is best to eat your fruits raw to benefit from the fiber content. Juicing too much fruit for daily consumption may effect insulin. Try to limit the servings to 2-3 pieces per day whether adding to juices,smoothies, or eating raw. Enjoy a mix of some grains, beans,legumes,nuts and seeds with your daily vegetable intake. Processed Meat, dairy, refined sugars, sodium and caffeine are the killer foods that actually damage your body and deplete your health.
Unlimited Daily Servings of These Vegetables:
Start the day with juicing- carrot juice is one of the best tasting Vegetable juices
Eat as much raw as possible as to not kill the enzymes with cooking
Asparagus Avocados Beets Broccoli Brussels Sprouts
Cabbage Carrots Cauliflower Celery Collard Greens Cucumbers
Eggplant Fennel Garlic Green Beans
Kale Leeks Mushrooms (Crimini, Shitake) Mustard Greens
Olives Onions Potatoes (red skinned) Romaine Lettuce
Sea Vegetables Spinach Squash (winter) Sweet Potatoes Swiss Chard
Tomatoes Turnip Greens Yams
2-3 Servings per day Fruits:
Individuals with diabetes need to monitor sugar intake-consult your physician.
Apples Apricots Bananas Blueberries Cantaloupe Cranberries
Figs Grapefruit Grapes Kiwi Lemon Limes
Oranges Papaya Pears Pineapple Plums Prunes
Raisins Raspberries Strawberries Watermelon
Plus 1-2 Servings Per day from any combination of these groups
Beans & Legumes:
Black beans Dried Peas Garbanzo Beans Kidney Beans
Lentils Lima Beans Miso Navy Beans Pinto Beans
Soy Beans Tempeh Tofu
Nuts, Seeds & Oils:
. Oils use sparingly when cooking.
Almonds Cashews Flax seeds
Olive Oil Peanuts Pumpkin Seeds Sesame Seeds Sunflower Seeds Walnuts
Grains:
Barley Brown Rice Buckwheat Corn Millet
Oats Quinoa Rye Spelt Whole wheat
Dairy
We only recommend consuming Organic Plain Yogurt because of the health benefits of the live cultures
(See the link below for how to make your own yogurt)
and fresh organic free range eggs for recipes that call for egg or egg substitute
4 oz per week Lean Organic Meat or Seafood:
Animal Products are hard to digest--never to be consumed on a daily basis.
Cod Chicken Halibut Salmon Sardines Scallops Shrimp Tuna Turkey
Spices & Herbs:
No limit
Basil Black Pepper Cayenne Pepper Chile Pepper
Cilantro/Coriander seeds Cinnamon, ground Cloves Cumin seeds
Dill Ginger Mustard seeds Oregano Parsley Peppermint
Rosemary Sage Thyme Turmeric
Natural Sweeteners:
Limit use to 2-3 Tbs. per day
Agave Black Strap Molasses Honey Pure Maple Syrup Stevia
Dates Raisins Figs Prunes
Other:
Green tea, Herbal Caffeine Free Teas
Soy sauce (tamari)
Criteria for The World's Healthiest Foods
Among the thousands of different foods our world provides, the majority contain at least several of the nutrients our bodies need but to be included as one of the World's Healthiest Foods they had to meet the criteria listed below.
The criteria we used will also help you understand why some of your favorite (and also nutritious) foods may not be included on our list. For example, Readers have asked why pomegranate, a very nutritious food, is not included on our website. While pomegranates taste great and are rich in vitamins and flavonoid phytonutrients, they are still rather expensive which makes them not as widely available to many people.
1. The World's Healthiest Foods are the Most Nutrient Dense
The World's Healthiest Foods have been selected because they are among the richest sources of many of the essential nutrients needed for optimal health. We used a concept called nutrient density to determine which foods have the highest nutritional value.
Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. A food is more nutrient dense when the level of nutrients is high in relationship to the number of calories the food contains. By eating the World's Healthiest Foods, you'll get all the essential nutrients that you need for excellent health, including vitamins, minerals, phytonutrients, essential fatty acids, fiber and more for the least number of calories.
2. The World's Healthiest Foods are also whole foods complete
with all their rich natural endowment of nutrients.
They have not been highly processed nor do they contain synthetic, artificial or irradiated ingredients. And whenever possible, The Healthier Way of Eating recommends purchasing "Organically Grown" foods, since they not only promote your health, but also the health of our planet.
3. The World's Healthiest Foods are Familiar Foods
The World's Healthiest Foods are common "everyday" foods. These include the fruits, vegetables, whole grains, nuts and seeds, olive oil, herbs and spices that are familiar to most people.
4. The World's Healthiest Foods are Readily Available
Although there are many foods that are exceptionally nutritious, many of them are not readily available in different areas of the country. The World's Healthiest Foods are foods that the majority people can
easily find at their local market.
5. The World's Healthiest Foods are Affordable
We have selected foods that are not only familiar and available, but also affordable, especially if you purchase them locally and in season. This is also the time when they are the freshest and of the best quality.
6. The World's Healthiest Foods Taste Good
The World's Healthiest Foods are also some of the world's best tasting foods. We have created recipes using the World's Healthiest Foods that do not overpower, but enhance, the unique flavor of each food. Each recipe provides a flavor adventure so you can discover new ways to experience and enjoy the great natural tastes of these foods.
Of course, there are many other nutritious foods other than those that we have included on our list that we feel are wonderful, health-promoting foods; if there are other whole foods - such as fruits, vegetables, nuts/seeds, whole grains, etc - that you like, by all means enjoy them. Just because a food is not on our list doesn't mean that we don't think that it can be included in a diet geared towards the Healthiest Way of Eating as long as it is a whole, natural, nutrient-rich food. Serving size refers to one 8 ounce serving. The ideal diet consists of 85% raw foods per day and 15% cooked. Use a variety of the foods with daily limits- mix and match to provide your body with an array of nutrients. You may juice your vegetables and consume all you desire. It is best to eat your fruits raw to benefit from the fiber content. Juicing too much fruit for daily consumption may effect insulin. Try to limit the servings to 2-3 pieces per day whether adding to juices,smoothies, or eating raw. Enjoy a mix of some grains, beans,legumes,nuts and seeds with your daily vegetable intake. Processed Meat, dairy, refined sugars, sodium and caffeine are the killer foods that actually damage your body and deplete your health.
Unlimited Daily Servings of These Vegetables:
Start the day with juicing- carrot juice is one of the best tasting Vegetable juices
Eat as much raw as possible as to not kill the enzymes with cooking
Asparagus Avocados Beets Broccoli Brussels Sprouts
Cabbage Carrots Cauliflower Celery Collard Greens Cucumbers
Eggplant Fennel Garlic Green Beans
Kale Leeks Mushrooms (Crimini, Shitake) Mustard Greens
Olives Onions Potatoes (red skinned) Romaine Lettuce
Sea Vegetables Spinach Squash (winter) Sweet Potatoes Swiss Chard
Tomatoes Turnip Greens Yams
2-3 Servings per day Fruits:
Individuals with diabetes need to monitor sugar intake-consult your physician.
Apples Apricots Bananas Blueberries Cantaloupe Cranberries
Figs Grapefruit Grapes Kiwi Lemon Limes
Oranges Papaya Pears Pineapple Plums Prunes
Raisins Raspberries Strawberries Watermelon
Plus 1-2 Servings Per day from any combination of these groups
Beans & Legumes:
Black beans Dried Peas Garbanzo Beans Kidney Beans
Lentils Lima Beans Miso Navy Beans Pinto Beans
Soy Beans Tempeh Tofu
Nuts, Seeds & Oils:
. Oils use sparingly when cooking.
Almonds Cashews Flax seeds
Olive Oil Peanuts Pumpkin Seeds Sesame Seeds Sunflower Seeds Walnuts
Grains:
Barley Brown Rice Buckwheat Corn Millet
Oats Quinoa Rye Spelt Whole wheat
Dairy
We only recommend consuming Organic Plain Yogurt because of the health benefits of the live cultures
(See the link below for how to make your own yogurt)
and fresh organic free range eggs for recipes that call for egg or egg substitute
4 oz per week Lean Organic Meat or Seafood:
Animal Products are hard to digest--never to be consumed on a daily basis.
Cod Chicken Halibut Salmon Sardines Scallops Shrimp Tuna Turkey
Spices & Herbs:
No limit
Basil Black Pepper Cayenne Pepper Chile Pepper
Cilantro/Coriander seeds Cinnamon, ground Cloves Cumin seeds
Dill Ginger Mustard seeds Oregano Parsley Peppermint
Rosemary Sage Thyme Turmeric
Natural Sweeteners:
Limit use to 2-3 Tbs. per day
Agave Black Strap Molasses Honey Pure Maple Syrup Stevia
Dates Raisins Figs Prunes
Other:
Green tea, Herbal Caffeine Free Teas
Soy sauce (tamari)
Criteria for The World's Healthiest Foods
Among the thousands of different foods our world provides, the majority contain at least several of the nutrients our bodies need but to be included as one of the World's Healthiest Foods they had to meet the criteria listed below.
The criteria we used will also help you understand why some of your favorite (and also nutritious) foods may not be included on our list. For example, Readers have asked why pomegranate, a very nutritious food, is not included on our website. While pomegranates taste great and are rich in vitamins and flavonoid phytonutrients, they are still rather expensive which makes them not as widely available to many people.
1. The World's Healthiest Foods are the Most Nutrient Dense
The World's Healthiest Foods have been selected because they are among the richest sources of many of the essential nutrients needed for optimal health. We used a concept called nutrient density to determine which foods have the highest nutritional value.
Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. A food is more nutrient dense when the level of nutrients is high in relationship to the number of calories the food contains. By eating the World's Healthiest Foods, you'll get all the essential nutrients that you need for excellent health, including vitamins, minerals, phytonutrients, essential fatty acids, fiber and more for the least number of calories.
2. The World's Healthiest Foods are also whole foods complete
with all their rich natural endowment of nutrients.
They have not been highly processed nor do they contain synthetic, artificial or irradiated ingredients. And whenever possible, The Healthier Way of Eating recommends purchasing "Organically Grown" foods, since they not only promote your health, but also the health of our planet.
3. The World's Healthiest Foods are Familiar Foods
The World's Healthiest Foods are common "everyday" foods. These include the fruits, vegetables, whole grains, nuts and seeds, olive oil, herbs and spices that are familiar to most people.
4. The World's Healthiest Foods are Readily Available
Although there are many foods that are exceptionally nutritious, many of them are not readily available in different areas of the country. The World's Healthiest Foods are foods that the majority people can
easily find at their local market.
5. The World's Healthiest Foods are Affordable
We have selected foods that are not only familiar and available, but also affordable, especially if you purchase them locally and in season. This is also the time when they are the freshest and of the best quality.
6. The World's Healthiest Foods Taste Good
The World's Healthiest Foods are also some of the world's best tasting foods. We have created recipes using the World's Healthiest Foods that do not overpower, but enhance, the unique flavor of each food. Each recipe provides a flavor adventure so you can discover new ways to experience and enjoy the great natural tastes of these foods.
To look up the nutritional value of each of the foods listed above go to: http://www.whfoods.com/foodstoc.php
For some good recipes using the most nutritional foods visit : http://www.whfoods.com/recipestoc.php#recipes
Learn How to make your own yogurt:
http://www.makeyourownyogurt.com/make-yogurt/what-you-need
Below is one of the Hallelujah Acres video recipes that are always excellent and fun to watch. For a full listing of their recipes follow
http://www.hacres.com/recipes
For some good recipes using the most nutritional foods visit : http://www.whfoods.com/recipestoc.php#recipes
Learn How to make your own yogurt:
http://www.makeyourownyogurt.com/make-yogurt/what-you-need
Below is one of the Hallelujah Acres video recipes that are always excellent and fun to watch. For a full listing of their recipes follow
http://www.hacres.com/recipes