Good Food in Healthy Room

Over 100 Quick and Easy Recipes

2007-12-26T11:09:00.000+07:00

Over 100 Quick and Easy Recipes

We Have Preparation and Cooking Times of 30 Minutes or Less.
The majority of recipes we offer can be both prepared and cooked in 30 minutes or less, from start to finish. A number of them can also be prepared ahead of time and enjoyed later. So you can prepare more than what is needed for a single meal. Then you can use the additional amount the next day or when time is short, with little or no additional preparation time required.

Our Recipes Allow Flexibility and Adjustments.
We realize that if our recipes are going to fit your individual tastes, schedule and lifestyle, they can't just dictate exactly which ingredients you need and the exact amount of each one to use. So for example, if a recipe calls for a variety of vegetables, and you're missing one, or want to add even more varieties, or somewhat different quantities, you're free to do so and still produce a good tasting, healthy meal. You also have the flexibility of deciding whether you want a vegetarian dish or not. And once you've tried a recipe, you're welcome to adjust the amount of seasonings you use to best suit your individual taste.

The Recipe Assistant.
Are you interested in customizing your search for WHFoods recipes? Then use our innovative Recipe Assistant. With this easy to use tool all you have to do is select foods that you want to be included or excluded (e.g., if you are lactose intolerant, you choose to identify recipes without milk) and it will provide you with a list of recipes meeting your criteria. Also, if you want to identify recipes that feature concentrated amounts of specific nutrients, the Recipe Assistant can do this too.

How to Make Multiple Selections
To make multiple selections on the "Foods to Include" or "Foods to Exclude" list, hold down the control key (on a PC) or Apple key (on a Mac) and click on the different foods that you would like to choose. You can make only one selection in the "Nutrients to Require" list.

Foods to include:

Foods to exclude:

Nutrients to require:

Over 100 Quick and Easy Recipes

Breakfast
Salad Entrees
Soups
Fish
Chicken and Turkey

Lean Meat
Vegetarian Entrees
Side Salad/Dressings
Side Vegetables
Desserts

Breakfast
Salad Entrees
Soups

Fish

Chicken and Turkey

Lean Meat

Vegetarian Entrees

Side Salad/Dressings
Side Vegetables

Desserts

Meatless Recipes
Here is a list of over 70 meatless recipes for you:
Breakfast

Soups

Desserts

Essential Nutrients in the World's Healthiest Foods

2007-12-26T11:07:00.000+07:00

Essential nutrients are nutrients that your body can't make on its own. How these nutrients are introduced into your body may have a great impact on how well they are utilized. Nutrients do not work alone but in concert (synergistically) with other nutrients. The benefit of deriving nutrients from eating fresh whole foods such as those included on the list of the World's Healthiest Foods is that they provide not only an abundance of individual nutrients but also the variety necessary for their optimal function. This section is designed to inform you about the function of the various nutrients and which of the World's Healthiest Foods are the richest source for each of them.

What You Should Know About Organic Foods

2007-12-26T11:05:00.000+07:00

Just what does it mean when a food is labeled organic? The U.S. Department of Agriculture finally issued a new national seal designed to bring clarity and assurance to consumers that foods bearing the seal are certified organic following USDA standards which were 10 years in the making.

Beginning Oct. 21, only foods certified as at least 95 percent organic - that is, produced without most pesticides, toxic fertilizers, growth hormones and antibiotics - will be allowed to carry the official "USDA organic" seal.

One caveat: The new rules apply only to food produced on or after Oct. 21, so it may be several months before the seal becomes commonplace in grocery aisles, particularly on packaged foods where the turnover is slower.

The new USDA national standards replace what had been a mishmash of certification systems run by individual states and private groups. The USDA seal will ensure consumers are actually purchasing a product that is truly organic rather than a creatively worded package that advertises itself as organic when only a few ingredients actually are.

Under the new rules, foods will be labeled as belonging to one of four categories:

Food that is 100 percent organic may carry the new "USDA organic" label and say "100% organic."
Food that is at least 95 percent organic may carry the new seal.
Food that is at least 70 percent organic will list the organic ingredients on the front of the package.
If a product is less than 70 percent organic, the organic ingredients may be listed on the side of the package but cannot say "organic" on the front.

The national organic program rules prohibit the use of conventional pesticides, petroleum- or sewage-sludge-based fertilizers, bioengineering or ionizing radiation and synthetic substances. Foods certified as organic must be produced using growing methods that minimize soil erosion and that maintain or enhance the fertility of the soil. Organic farms need to prove that these materials have not been used for at least three years. Organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones, must be fed organic feed and have access to the outdoors. Before a product can be labeled "organic," an inspector visits the farm where the food is produced to make sure the farm meets USDA standards.

Look for the word "organic" and a small sticker version of the USDA organic seal on vegetables or pieces of fruit or on the sign above the organic produce display. The word "organic" and the seal may also appear on packages of meat, cartons of milk or eggs, cheese and other single-ingredient foods. Use of the seal is voluntary.

The federal government's stamp of approval is an important step toward mainstream acceptance for the rapidly growing industry. Organic food sales in the U.S. are increasing by about 20 percent a year and are expected to surpass $11 billion in 2002 and $20 billion in 2005.

The new USDA's national criteria for labeling are aimed at enabling consumers to make an educated choice among the foods they purchase and also include the safeguard of fines for misrepresentation. New federal laws for organic certification assess penalties of up to $10,000 for each violation of selling or labeling products "organic" when they are not or when organic food is contaminated with non-organic compounds. This means that the organic grapes can.t be contaminated by the non-organic apples. Separate tubs and wash water are used to trim and clean produce and if there is an organic display in a place where non-organics have been, it is required that the nonskid mats be replaced and the area cleaned with a mild, bleach solution.

For more detailed information on the USDA organic standards, visit http://www.ams.usda.gov/nop, call the National Organic Program at 202-720-3252, or write USDA-AMS-TM-NOP, Room 4008 S. Building, Ag Stop 0268, 1400 and Independence Avenue, SW, Washington, D.C. 20250.

Being vegetarian : A healthy alternative?

2007-12-26T10:58:00.000+07:00

Some believe vegetarians eat nothing but “rabbit food” and lentils. But as Jeni Pearce explains, a vegetarian diet can be both varied and healthy.

Take the quiz:
True/False
1. Most people in New Zealand do not eat enough protein.
2. Vegetarians have more saturated fat in their diet.
3. Animal foods are the only foods which provide high quality protein.
4. Athletes eating a vegetarian diet do not perform as well.
5. Vitamin B12 deficiency is common and has little effect on the blood and health of vegetarians.
6. The body is able to easily absorb the iron found in plants.
7. Removing the meat from meals and eating vegetables is a healthy vegetarian diet.
8. Eating baked beans on toast is not a complete high quality protein meal.
9. Legumes are high in saturated fat and cholesterol.
10. Vegetarian eating patterns are not part of the food and nutrition guidelines.
All these are false!

VEGETARIAN EATING HAS been around for over 2000 years. In many countries (such as India) and for several religions (Buddhist, Muslim) vegetarian eating is the dominant eating pattern. On a pure numbers basis there may even be more non-meat eaters worldwide than meat eaters.
The 1997 NZ National Nutrition Survey showed 94% of us eat a “mixed” diet, while 6% of New Zealanders have “other” eating styles including vegetarian eating patterns. A sub group who ‘avoid meat but eat chicken’ made up 2% of this group (more women appeared in this group).

Types of Vegetarian
A vegetarian diet usually involves removing animal flesh (red meat, poultry, fish, and seafood) from the diet but can also exclude animal milk and eggs. There are several variations:
• Lacto ovo vegetarian: adds milk and eggs to a base of cereal, grains, nuts, seeds, legumes, fruit and vegetables.
• Lacto vegetarian: does not consume eggs but will drink milk in addition to a base of cereal, grains, nuts, seeds, legumes, fruit and vegetables.
• Vegan or total vegetarian: excludes milk and eggs. Protein comes from plant sources.
Vegans will often not use honey, leather, wool and foods containing gelatine (jelly beans, jelly and marshmallow). Some will not wear silk or pearls and may have a philosophy to protect animals from suffering and exploitation.
• Semi vegetarian: usually avoids red meats, but may also exclude fish, shellfish and/or chicken or may only exclude red meat. Eats whole grains, legumes, dairy, eggs, fruit and vegetables.
Less common forms of vegetarian eating include: ovo vegetarian (will eat eggs but not dairy), and pisco Vegetarian (includes fish while excluding chicken and red meat).
Three other forms of eating often believed to be vegetarian, are in fact unhealthy and inadequate eating patterns. These are fruit only eating patterns (fruitarians), grain only diets (grainarians) and eating styles based on only rice.

Why do people become vegetarian?
Common reasons for becoming vegetarian include:
• To improve overall health
• To improve specific disease state (heart disease, diabetes)
• To save money
• Religious reasons (Hindu, Muslim, Bahai, 7th Day Adventist)
• Environmental concerns
• Moral and ethical issues
• Concern for animal welfare
• Weight control
• Limited availability of animal foods

At some stage in life everyone makes the connection about where meat actually comes from. This may promote a change to a non-meat diet for a time.
Teenage vegetarianism is largely a female issue. In New Zealand 13% of 15-18 year old females reported eating a vegetarian diet or avoiding red meat, compared to 1% of males in this age group. Older girls (11-14 years) showed a tendency to ‘avoid red meat’ in greater numbers than boys (5.6% compared to 2.7%).
For some people becoming vegetarian may be a way of getting some control over their lives. There is currently conflicting research regarding the incidence of eating disorders and a possible link with vegetarian eating. Some reports suggest no link while others have found an association. This appears very individual and there are many factors involved in disordered eating. If you’re concerned as a parent, discuss the issue with your doctor or dietitian.

Are vegetarians healthier?
A well-planned and balanced vegetarian diet can meet all your nutritional needs.
Vegetarian diets offer a number of health advantages, including lower levels of saturated fat and cholesterol and higher levels of complex carbohydrates, fibre, folate, antioxidants (vitamins C and E). The vegetarian diet also tends to be lower in glycaemic index, assisting blood glucose control and weight maintenance.
Studies report many health professionals are unaware of the benefits of a vegetarian eating pattern and can be unsupportive of the eating style; (perhaps this is because they see the effects of the unhealthy or poorly balanced vegetarian eating patterns).
In fact, following a vegetarian lifestyle leads to less risk for developing a number of Western diseases such as obesity, diabetes, hypertension, and diet-related cancers. This has been supported by many research studies.
Vegetarians are also known to smoke less, consume less alcohol (if at all) and tend to follow other beneficial lifestyle patterns.
Vegetarians tend to have lower body fat, lower body weight and lower blood pressure. Energy (kilojoule) intakes are reported at adequate or lower levels. These all combine to produce lower rates of overweight and obesity. Protein, cholesterol and fat intake appears generally adequate, and for lacto ovo and vegan vegetarians protein does not appear to be a concern.
Vegetarians tend to score much higher on general nutrition tests than non vegetarians. Nutrition knowledge is helpful when planning a well balanced vegetarian diet.

Becoming vegetarian the healthy way
If you decide a vegetarian diet is the way you want to go, it’s not simply a matter of removing the meat from your current diet. You can transition from meat eating to a meatless diet over several months. Too often the portion of meat is replaced by high-fat dairy foods such as cheese or quiches and results in a less healthy dietary change (high in saturated fat and cholesterol with total fat increased dramatically).

Here are some guidelines to becoming a vegetarian:
• Improve your current diet first (eat healthier fats, wholegrains, fruit and vegetables and leaner protein foods).

• Make changes slowly and begin by eating less meat rather than cutting it out completely.

• Replace some of the meat with other protein and increase your intake of wholegrains, nuts, seeds, legumes, fruit and vegetables.

• Make changes without compromising your overall nutrition.

• When removing a food or food group replace the nutrients with something else; for example, soy milk replaces cows milk, lentils replace chicken.

• Follow the food pyramid for vegetarians (see page 40) – eat the recommended servings from all the food groups (not just fruit and vegetables).

• Eat a wide variety of foods and learn to cook new recipes and dishes.

• Use canned cooked legumes (chilli beans, kidney beans etc) to assist with quick meal preparation.

Healthy eating guidelines for vegetarians

Get enough energy
When people remove meat from the diet there can be a reduction in total energy (kilojoule) levels which must be replaced from other sources. If the diet includes a wide variety of foods, nutrient and energy deficiencies are unlikely; however, if vegetarians don’t get enough energy then weight loss and fatigue can occur. Because a vegetarian diet is high in fibre, making it quite bulky, it can sometimes be hard to eat enough food to get the energy you need. A grazing pattern may help vegetarians who are active to consume an adequate energy intake. Have more frequent, smaller meals and larger snacks with higher energy foods like nuts, peanut butter or other nut spreads.

Eat enough carbohydrate
Especially for active vegetarians, it’s important to eat enough food rich in carbohydrate to sustain you or you’ll suffer fatigue. Grains (rice, breads and pasta), dried beans, starchy vegetables (potato, kumara) and fruit are all good carbohydrate sources. Many vegetarians tend to eat a high-carbohydrate diet naturally. Vegetarian endurance athletes may find the higher carbohydrate intake of a vegetarian diet helps them to refuel muscle glycogen stores. Vegetarian endurance event athletes were leaders in eating a high-carbohydrate diet, as far back as the 1970s. Research has suggested a well balanced vegetarian diet has no harmful effect on sports performance. All New Zealanders are encouraged to consume more wholegrains in their diet for overall good health; vegetarians may actually be a slice or two ahead of the rest of us.

Eat enough essential fats
Consuming enough essential fat can be a concern for vegetarians as our bodies can’t make these fats. It’s not difficult for vegetarians to get enough omega-6 (this comes from seed and nut oils) but getting enough omega-3 can be trickier, as this is most commonly found in fish oils, seafood and lean red meats. Limiting fats unnecessarily may also restrict the intake of fat-soluble vitamins (especially vitamins D and E). Walnuts, walnut oil, flaxseed, flaxseed oil and soybeans are useful sources of omega-3 for vegetarians. Fish oil supplements may be beneficial for some vegetarians (especially vegans) but there may also be some ethical issues with these as they are derived from a living form.

Eat enough protein
Most New Zealanders eat more protein than needed for general health. The recommended daily intake is between 0.8 g to 1.0g per kilogram of body weight – so for a 70kg person that’s 56-70g of protein daily.
Vegetarians need to keep in mind that plant proteins are not as well digested and processed by the body as animal proteins, and are not as “complete” as protein from meat. However, a well-planned vegetarian diet can provide plenty of protein, especially when eggs, milk and dairy foods are included. It’s important to eat a wide variety of food to make sure of this. It is recommended that vegetarians eat 10% more protein than meat-eaters, and because vegans don’t eat eggs, milk or dairy products, they may need even more.
There are lots of good sources of plant proteins: grains, legumes (dried beans, split peas, lentils etc), nuts and seeds, low-fat diary products, eggs and tofu. The body requires 8 essential amino acids (the building blocks of protein) for growth and repair. Only soy protein and animal tissues contain the complete set of essential amino acids so in order to get complete protein vegetarians need to combine different protein sources together as well as eat a range of protein foods over the course of the day.
Tortillas and beans, rice and beans, rice and lentils, rice and peas or nuts with bread will all provide the complete set of essential amino acids. So if you had baked beans on toast for breakfast, peanut butter or egg sandwiches at lunch, lentil and dried bean-based soup with bread or toast, or bean burritos, nachos and tortillas (corn and rice or wheat) for dinner, you’d get all the complete protein you needed.

Eat enough foods that are good sources of vitamins
Of particular concern for vegetarians are vitamins B12, riboflavin (vitamin B2) and vitamin D.
Most New Zealanders produce enough vitamin D themselves – the only requirement is exposure to sun so our bodies can manufacture it. However most food sources are of animal origin like egg yolk and some fatty fish, so for vegetarians who get little sun exposure this can be an issue.
We need riboflavin (vitamin B2) for the production of energy from the carbohydrate, protein and fat in our diet. We get this from foods such as broccoli, almonds and dairy foods.
Vitamin B12 is essential to the normal development of blood cells. B12 deficiency can be a problem for vegetarians and especially for vegans, where eggs and dairy are not eaten. Vegan children, teenagers and pregnant women are particularly susceptible. This vitamin is usually found in animal foods (meat, milk, cheese, yoghurt and eggs) with some available from vegetables containing soil particles such as mung beans, mung bean sprouts, peas and whole wheat, ground nuts, alfalfa, lettuce, and fermented soya bean products such as tempeh. Vegans or total vegetarians are encouraged to use foods fortified in vitamin B12 (breakfast cereal, marmite, and fortified soy milk) to make sure they get enough of this essential vitamin.

Eat enough foods that are good sources of a range of minerals
Intakes of some minerals, especially zinc, iron and calcium, can be at risk if vegetarians don’t eat a well-balanced diet.

Iron
Iron is essential for transporting oxygen to the cells from the lungs and returning the carbon dioxide to be removed. Low iron status leads to fatigue, reduced concentration, lower physical work output, slower recovery from exercise, increased risk of infection and cold intolerance.
Plant-based iron (known as “non haem iron”) is not as well absorbed by the body as the “haem” iron found in meat. Eating foods that are high in vitamin C as part of a meal enhances the absorption of non- haem iron. Plant-based sources of iron include tofu, some dried fruits (see table page 36), green leafy vegetables, oats and dried legumes (especially soy and chick peas).
Get your iron levels checked through a blood test if you’re concerned; for some
vegetarians iron supplementation and a change in diet (high in iron and increased vitamin C) are required if iron levels fall.

Calcium
For the lacto vegetarian, calcium is less of a concern but vegans need to choose good sources of calcium such as vegetables (broccoli, greens), some nuts (almonds, nut pastes such as tahini) and soy based food (soymilk and tofu, soy beans). Soy milk is fortified with calcium (flavoured milks are often more palatable for the young and teenagers). Soy smoothies, shellfish and nuts (almonds) are other good sources. Vegetarian cheese and soy yoghurt are also available. Hummus, a popular middle eastern spread, provides a good source of calcium and iron when used regularly and in reasonable servings (spread thickly on toast, in sandwiches or use as dip) to boost intake of these two important minerals.

Zinc
Zinc plays an important role in a range of metabolic processes; it’s an antioxidant and it’s essential to the immune system.
Zinc intake is closely linked to protein intake and levels drop when protein intake is low. Sources of zinc for vegetarians include dairy foods and shellfish (if eaten), dried peas, legumes, wheat germ, wholegrains, seeds and nuts.

Bottom line:
Vegetarian eating is not a fad diet. It is a normal, mainstream way of eating and with the greater diversity in cultures in New Zealand this style of eating now has a greater presence. You can eat a vegetarian diet and be healthy. Make sure you eat a wide variety of foods and are aware of your nutritional needs; there’s more to being vegetarian than removing the meat off your plate.

Top foods for vegetarians
Legumes (dried or canned beans and peas)
• Good source of protein
• Provide carbohydrate
• Contain fibre (especially soluble form)
• Low in saturated fat
• Provide some unsaturated fat
• Provide minerals (iron, magnesium, zinc and calcium)
• Provide vitamins (folate)

Nuts & seeds
• Provide protein
• Provide mainly unsaturated fats (except coconut)
• Provide fat soluble vitamin E
• Provide B vitamins (including folate)
• Provide carbohydrates
• High in fibre (soluble and insoluble forms)
• Some can provide omega 3 (walnuts)
• Provide minerals (iron, magnesium, calcium)
• Some are high in selenium (brazil nuts)

Grains
• High in carbohydrates
• Low in sugars
• High in fibre (oats, rye, barley provide soluble fibre and wheat is high in insoluble)
• Provide some minerals (iron, zinc magnesium)
• Wholegrain forms provide B vitamins
• Provide some but not all of the essential amino acids
• Usually low in fat (often added)

Vegetables
• Provide fibre (soluble form)
• Some provide carbohydrate (potato, kumara, corn)
• Most are high in vitamin C
• Provide many antioxidants (the darker the colour the higher the level)
• Provide a range of vitamins (especially folate and beta carotene – the plant form of vitamin A)
• Naturally low in fat

Fruit
• Provides antioxidants
• High in vitamins (especially vitamin C and folate)
• High in fibre (soluble form)
• Low in saturated fat
• Some provide unsaturated fat (olives, avocado)

RECIPES
Chef Peter Chaplin shares some of his favourite vegetarian recipes.

GREEN BEAN FRITTATA
Suitable for lacto ovo vegetarians.
I love making frittatas. Filling the house with divine aromas while cooking, frittatas look gorgeous – puffy and golden-brown when served.

5 eggs, lightly beaten
1 cup lite cream
½ cup finely grated Parmesan cheese
Salt and freshly ground black pepper
4 tbsp olive oil
4–5 medium potatoes, cooked and cubed 3cm
2 medium red onions, finely sliced
1 red pepper, de-seeded and finely sliced
200g French beans, cut into 4cm lengths
2 cloves garlic, peeled and crushed
½ cup finely chopped parsley

Pre-heat oven to 180°C. Place eggs, cream, Parmesan, salt and pepper in a bowl. Combine thoroughly and set aside. Place a deep, ovenproof frying pan on medium heat. Add olive oil, potatoes, onions, red pepper, beans and garlic. Cook until onion is transparent, continually tossing ingredients in the pan. Add parsley and season well with salt and pepper. Pour in egg and cream mixture and place frying pan in oven to cook. Remove when top of frittata is golden-brown (approximately 40-45 minutes). Cool for 10 minutes, slice and serve with a roasted vegetable salad.
SERVES 8

AUBERGINE AND RICOTTA ROULADE
Suitable for lacto vegetarians.
This roulade must be made the night before. The combination of oregano, capers and garlic is enhanced by the sweetness of the roasted red peppers, creating a stylish and substantial dish.

2 red peppers
2 large aubergines
Salt
Olive oil
500g ricotta cheese
1 cup blanched and finely sliced spinach
1 tbsp finely chopped fresh oregano
1 tbsp finely chopped capers
4 cloves garlic, peeled and crushed
2 tbsp olive oil

Pre-heat oven to 180°C . Place peppers on a roasting tray and roast for approximately 30 minutes or until skins begin to blacken. Remove from oven and place in a sealed paper or plastic bag (this helps skins to fall away). Peppers should be allowed to cool slowly, inside bag, for at least 25 minutes. Remove from bag, peel, de-seed and dice finely. Set aside.
Cut aubergines lengthwise into 3cm slices. Lay slices on a flat
tray and rub salt into surface. Leave for 30 minutes and then brush salt off. Liberally coat aubergine slices with olive oil. Place in oven and bake for 25 minutes. Remove from oven, set aside and allow to cool. In a large bowl, combine ricotta, peppers, spinach, oregano, capers, garlic and the 2 tablespoons olive oil.
Lay a piece of 30cm x 30cm cling film on a clean bench. Make a flat bed of aubergine by laying cooked slices horizontally across the film. Slices should slightly overlap each other. Spread ricotta mixture evenly across aubergine bed. Using cling film, roll up the mixture (like a swiss roll), ensuring cling film rolls around food, not into it. Twist ends of cling film tightly to seal. Once roll is tightly wrapped, place in fridge and leave overnight. Remove from fridge, peel off cling film and slice into rounds. Serve with a fresh green leafy salad.
SERVES 8

PRAV’S INDIAN TOFU
Suitable for vegans.
Every time someone asks ‘What do you do with tofu?’, I suggest this recipe. It is simple and savoury and has interesting textures — all the things that people say tofu lacks. Adjust the amount of chilli to suit your taste.

2 tbsp olive oil
2 large onions, diced
2 blocks firm tofu 600g (crumble, place in tea-towel and wring moisture out)
2 cloves garlic, peeled and crushed
½ tsp turmeric
1 tsp ground cumin
2 chillies, finely chopped
½ cup roughly chopped fresh coriander
1 cup finely sliced and blanched spinach

Place a heavy-based frying pan on a medium heat. Add olive oil and onions and cook until onion is transparent. Add tofu, garlic, turmeric and cumin and cook for 5 minutes. When tofu sticks to pan, use a wooden spoon to gently work it free. Toss the ingredients in pan continually. Add chillies and coriander. Sprinkle spinach over the mixture and serve on freshly cooked basmati rice.
SERVES 4

* These recipes are from Rock Around the Kitchen by Peter Chaplin & Mary Cox (Random House, $34.95). This is an inspiring book of recipes from the well-known chef, subtitled “fresh, funky food that happens to be good for you”. We like these three recipes because although they are vegetarian, they’ll appeal to meat-lovers as well.
Peter spends a lot of time passing on his knowledge teaching cooking classes. “I share my knowledge and experience and get people confident to practice with food in their own kitchen.” Courses run every Monday and every other Tuesday at the cafe beside Huckleberry Farm’s Greenlane store in Auckland.

The World's Healthiest Foods

2007-12-26T10:56:00.000+07:00

130 foods that can serve as the basis of your Healthiest Way of Eating. Links to the articles about these foods can be found below.

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.

To find out why some of your favorite nutritious foods are not included in our list, read The Criteria Used to Select the World's Healthiest Foods.

Fruits

Low-Fat Dairy

Beans & Legumes

Poultry & Lean Meats

FAQs about the World's Healthiest Foods

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. Read more about Our Food and Recipe Rating System.

2. The World's Healthiest Foods are Whole Foods

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, lean meats, fish, 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.

Detox diets : what you need to know

2007-12-26T10:52:00.000+07:00

The indulgences of the holidays often catch up with us at this time of year. We’re feeling over-fed and bloated. So is a detox plan the way to go? Nutritionist Elizabeth Stewart gives us the lowdown on this nutritional trend.

THE FESTIVE SEASON has been and gone – we have all eaten (and drunk!) well with friends and family, been on holiday, relaxed and generally enjoyed ourselves. Back to work and our usual routines and everyone seems to be talking about the need to lose weight or “tone up” after the excesses or indulgences of the past few months. Magazines have already started giving tips on how the rich and famous achieve their unachievable bodies, with diets and exercise regimes, and we become tempted to try them. After all, what harm can they do?
One that appears frequently, and in many forms, is the “detox” diet. What is it? Key in the words “detox diets” into a search engine on the Internet and up come 1,600,000 references in just 29 seconds!

The claims
What all of the websites seem to agree on is the main idea behind the detoxification diet: we need to periodically clear the ‘toxic waste’ from our bodies in order to stay healthy, because of exposure to environmental pollutants like cigarette smoke, air pollution and pesticides, and toxins from our poor diets. These toxins are said to build up in our system and the health problems they cause include weight gain, bloating, headaches, dull skin, cellulite, fatigue, aches and pains and general lack of wellbeing. A toxin is usually defined as a chemical or poison that is known to have harmful effects on the body.
The general claims made in relation to detox diets include rapid weight loss; improved digestion; improved hair, nails and skin; improved energy levels; a boosted immune system; the banishment of cellulite. Testimonials on many of the websites appear to endorse these health gains after following a detox diet.

The claims
Most detox diets recommend you go on the diet for a period of between one day and one month. Most involve fasting for short periods of time; consuming only fruit and vegetables; cutting out wheat and dairy products; consuming only a limited range of foods; avoiding caffeine and alcohol.
Although the foods allowed, and those not, vary widely amongst the different detox diets, generally fruit, vegetables, beans, nuts, seeds, herbal teas and large amounts of water are allowed. Wheat and dairy products, meat, fish, eggs, caffeine, alcohol, salt, sugar and processed foods are commonly banned.
Herbal, vitamin and mineral supplements are often recommended as an adjunct to detox diets, with the herbal supplements to help the ‘purification’ process. One of the most popular herbal supplements is milk thistle which contains a compound called silymarin, believed to enhance liver regeneration and promote its detoxification function. Clinical trials have been inconclusive; however, the extract is well tolerated by the body and the antioxidant properties may be beneficial, although not in a detox sense. Flax seeds and psyllium husks are also frequently recommended. As one of the effects of spending a period of time on a detox diet is constipation, the addition of any type of fibre into the diet is important and both of these can have a laxative effect.
Many forms of detox diet involve some type of fast, with liquids only during that time, often followed by the gradual introduction of certain foods. You are encouraged to chew your food thoroughly, drink very little while eating and relax prior to each meal.

Do we need to detox?
So is the basic premise that we need to periodically clear the toxins from our body supported by science?
The short answer is no. Our bodies constantly filter out, break down and excrete toxins and waste products. These can include alcohol, medications, products of metabolism and digestion, dead cells, chemicals from pollution and bacteria. This is done by our body’s in-built “detoxifiers” – the liver, kidneys, skin, intestines and lungs. All these toxins are excreted by the body within hours of being consumed, in the form of faeces, urine and sweat. There is no scientific evidence that a detox diet helps rid the body of toxins any faster, or that the elimination of toxins will make you a healthier, more energetic person.
In fact, a detox diet that encourages the increase in excretion of faeces and urine may cause potentially serious health problems. It can cause the depletion of essential minerals such as calcium, phosphorous, sodium and potassium which leads to dehydration and altered electrolyte levels.

What about the other claims?
Weight loss? Yes, you may well lose weight on a detox diet. Fasting or severely restricting what you eat limits the intake of energy or kilojoules, and rapid weight loss can occur, depending on the length of time the fast lasts. This weight loss is largely water and glycogen (the body’s storage form of glucose) rather than fat, which means that the weight is rapidly regained once the detox diet is completed. Lengthy fasting may in fact slow metabolic rates and the breakdown of fat stores, and result in loss of muscle. What concerns health professionals is that this rapid loss of weight, followed by equally rapid weight gain after the diet is stopped, often leads to yo-yo dieting – one failed diet followed by another. The body’s response to this is to prevent any weight loss in case it needs its stored fat and glycogen to survive a lengthy fast or lack of food.
Reduced headaches? Yes, this does happen – probably because of the elimination of caffeine and alcohol from the diet. Many people will benefit from a reduction of both caffeine and alcohol in their diets, but beware of sudden total withdrawal of both. The four or five days of violent headaches may make you head back to the coffee pot!
Less bloating? If so it’s probably because you are eating a lot less food!
Clearer skin? This can happen. It’s most likely to be from the improved hydration.
Decreased cellulite? The term “cellulite” was coined in 1973 to refer to the dimpled appearance of the skin that some people have on their hips, thighs and buttocks. This appearance is much more common in women than in men because of differences in the way fat, muscle and connective tissue are distributed in men and women’s skin. Will a detox diet decrease the cellulite? It’s doubtful, although a loss of weight (as with any diet) and therefore body fat may see the fat deposits decreased, which would mean there could be less of the dimpling effect.
Feeling better and healthier? Yes, you may feel better. But it’s debatable whether this is a result of the detox diet or a result of the loss of weight and euphoria from the perception of doing “something good” for your body. Any low fat, high fibre diet is going to be better for you than a diet high in fatty, processed food.

Are there any pros for detox diets?
Many of the detox diets on the web and in magazines do encourage good dietary habits such as eating more fruit and vegetables, drinking more water, and cutting back on caffeine, alcohol, high-sugar and high-fat foods. Any diet which encourages people to be aware of what they are eating, and to cut down on junk food and processed foods is all for the good.

And the cons…
The main problem with detox diets is that they can lead to a diet which is very short of essential nutrients. Any weight you may lose is temporary, due to loss of water and severe energy/kilojoule restriction. This can be pretty demoralising when the weight is rapidly put back on. Some people also experience side effects like feeling tired, sick and headachey. While advocates say this is the result of the body detoxifying, in reality it is caused by the lack of food. This lack of food also makes it nigh-on impossible to adhere to the diet for long periods of time.
Strict detox plans can also contribute to an unhealthy obsession with food and even the development of eating disorders.

Are there people who should never try these diets?
Yes. Detox diets are very unwise for people who are undergoing growth and development such as children and adolescents, pregnant or breastfeeding women, older adults who have impaired renal (kidney) or hepatic (liver) function, those with diabetes or heart disease, and people with irritable or functional bowel disease.

Bottom line
There is no good evidence that a detox diet is necessary or that it actually works.
The last word can be left to the British Dietetic Association:
“Detox diets are marketing myths rather than nutritional reality. They sound like a great concept and it would be fabulous if they really delivered all that they promised! Unfortunately many of the claims made by detox diet promoters are exaggerated. While they may encourage you to eat more fruit and vegetables, it’s best to enjoy a healthy, varied diet”.
Ultimately, if you still want to follow a detox diet, look for one that has the fewest restrictions and only use it to kick-start a longer term, more varied healthy eating plan.

Healing With Foods

2007-12-26T10:50:00.000+07:00

Food is the source of nutrition and energy to support the health of our body. Although not always considered an important part of many of the common diseases we see in our society today this section of our website helps you to understand how incorporating the World's Healthiest Foods as a regular part of your diet can help prevent or reduce the severity of the various diseases discussed.

Losing weight :7 top excuses & how to beat them

2007-12-26T10:45:00.000+07:00

Anyone who’s ever tried to lose weight knows it’s not easy. Dietitian Nikki Hart explains why getting started – and sticking to the plan – can be so difficult.

MOST DIETS START successfully. But if they were to change your life positively and become life habits, why are there so many ‘life memberships’ to popular weight- loss programmes? The sad but true answer is that 95% of dieters regain their weight (and more) within 1-2 years. The diet industry knows you’ll be back.
For most people, losing weight – while hard – is not the hardest part. Maintaining the ‘new’ weight is the hard part! It’s not as simple as ‘eat less to lose fat’. Managing your weight is more about how you feel: the psychology behind the food choice.

Hunger vs Appetite – Human Eating Behaviour
Hunger and appetite, although they may feel like the same thing, are different.
Hunger = a biological/physiological sensation that drives us to find and eat food.
Appetite = psychological and social behaviours that influence food choice
Understanding this difference can give us an insight into why we behave the way we do when it comes to eating and weight loss.

Cravings
Craving a particular food is a behaviour related to appetite. Being presented with chocolates may cause you think you are hungry, but in fact it is palatability (mouth feel from a past experience) that tempts you to eat the chocolate. Thinking about eating chocolate (cravings) is more likely to be due to the taste of high fat and high sugar. You need strategies to find substitutes for the ‘craved’ item.

NIKKI’S FOOD SWAPPING SUGGESTIONS:
Chocolate: chocolate yoghurt, low-fat milk hot chocolate drinks
Potato chips: ‘lite’ potato chips, bagel chips, pretzels, flavoured popcorn
Cheese: low-fat grated (not in a block), you’ll use less.

Barriers – and solutions
When it comes to weight loss there are many barriers to getting started, and to keeping going. Here are seven of the most common, and some strategies you can use to deal with them.

1. How can I live without cheese/chocolate/ice cream?
It’s important not to label food as ‘good’ or ‘bad’. Feeling guilty about eating favourite ‘bad’ foods only makes you feel like you have ‘failed’ your diet quest. Try my food swapping suggestions (see box page 28). Another ploy I use when suggesting food changes to clients is to eat the perceived ‘bad’ food in a ‘good’ way’. For example, eat cheese as part of meal, not as a snack food. This way the guilty association is removed because the offending food item is part of a healthy meal. The example in this case would be to use brie on a homemade pizza, instead of on crackers.
If I walk along Auckland’s waterfront I always have an ice cream. The trick is to have the non-diet ‘bad’ food (in this case the ice-cream) in an environment that makes you feel happy. Eating an ice-cream on a sunny day after a walk allows you to associate happy feelings with a food that normally promotes guilt. Eating ice-cream in this setting also means you have a better chance at controlling the portion – you can select a single serving rather than having a large tub of ice-cream in your freezer at home that you potentially will eat too much of in a single sitting.
Chocolate should be considered in the same way. Try swapping a solid chocolate for a chocolate-flavoured item, such as a low-fat hot chocolate drink or chocolate yoghurt. Another suggestion is to choose a chocolate-covered item not a solid chocolate one – such as 1 mallowpuff with morning tea, not a chocolate bar.

2. I hate exercise
In New Zealand it is currently recommended that we all do 30 minutes of moderate intensity physical activity each day. Successful weight-loss maintainers are reported to engage in about an hour of moderate intensity physical activity (such as brisk walking) each day. If you don’t like ‘planned’ activity, find a way to boost ‘incidental’ activity so that activity and exercise don’t feel torturous – try walking to buy your lunch each day, take the stairs not the elevator, give up your car park and use public transport or actively play with your children.

3. I eat out all the time
Eating out a lot doesn’t necessarily mean that you can’t eat healthily and lose weight. However, you have to be very selective when ordering food. Try these tips:
- Make sure your water glass is topped up regularly to help with hydration. Sometimes you think you are hungry when in fact you are thirsty!
- The entrée is the part of the meal where the majority of fat is hiding because of the ingredients used. For example, you may think you are choosing something ‘light’ when you order a Calamari (squid rings) entree and a Caesar salad, BUT the Calamari could be battered/crumbed, fried and served with aioli mayonnaise and the salad may include fried croutons, a creamy dressing and cheese. It’s better to choose one main than two entrées.

- If you are selecting a main course based on lean meat, fish or chicken, be aware that fish can be the lowest fat option, followed by the chicken, then red meat, depending on how the meal is cooked. Choose a medium-sized portion – not something large.
- Ask for plain rice or baked potato as an accompaniment rather than fried or mashed potatoes, fries/wedges or fried rice.
- Get the bread basket topped up – as long as you’re not adding lashings of butter, or dipping into aioli or oil.
- Order side serves of vegetables or salad if they don’t come with the meal – ask that they can be served with salsa, cracked pepper or tomato sauces rather than a buttery sauce.

4. I don’t have time to eat healthy
We are all ‘time poor’! If you don’t have time to be healthy, do you have the time to be sick? Most modern diseases such as heart disease, type 2 diabetes, certain cancers and gallstones are ‘nutritional diseases’ that are linked to being overweight and obese!
Taking the time to eat healthily can help protect you from these diseases and can assist with weight loss. It’s as easy as ALWAYS making time for breakfast. Breakfast has the potential to be the meal with the highest fibre and lowest fat. It has been reported skipping breakfast is a very uncommon behaviour among individuals successful at long- term weight loss maintenance.

5. I don’t have any support from family and friends
Sometimes we feel like we don’t have the support we really want and need to achieve weight loss. People will often want to help you lose weight but you need to be brave enough to tell them what you are trying to achieve. You may need to learn to communicate better and be realistic in how you expect your support people to behave.
For example, if you regularly meet the girls for ‘coffee and cake’ why not tell the girls you are trying to lose weight and suggest walking to the café. You may find yourself feeling so great after the walk that you choose to go halves in the cake and not eat the whole thing.
I have a male client who found that morning tea in his law firm had turned into a sausage roll-eating frenzy! After the firm’s annual ‘health check’ it was discovered that an alarming number of the staff had raised cholesterol. The consumption of pastry and sausage mince were contributing significant saturated fat to people’s diets. Sausage rolls now only appear on a Friday. Cholesterol levels were down at the following ‘health check’ and so are many of the waistlines!!! Another way to enlist support with your weight- loss quest is to organise the home/flat so that healthy evening meals are made the majority of the time, Sunday through Thursday night, with higher fat meals being reserved for Friday and Saturday nights when we tend to be more social.

6. How do I diet and still cook meals the family will eat?
The trick is to not put yourself on a diet, but to alter the eating style of the whole family so everyone eats healthy. A good way to address this is to pick one or two favourite family meals and find ways to change the composition of the meal without losing its theme. Think of fish and chip takeaways on a Friday night or Mexican nachos.
If you buy fish and chips regularly, try these ideas to make it less of a diet buster:
- buy takeaway fish and reduce the fat content of the meal by either baking oven fries to go with it, or buy a smaller amount of chips and add fresh sliced bread.
- try crumbing and baking the fish and only buying the chips.
- coleslaw or sliced tomato and lettuce on the plate will reduce the amount of space on the plate for extra chips.
Nachos can be a high-fat meal because the nacho chips are deep-fried, the mince (if not drained) contributes significant saturated fat, cheese and sour cream add saturated fat and guacamole (avocado dip) – although an unsaturated fat – still adds fat to the meal. Change this favourite family meal to something healthier:
- use flour tortilla wraps instead of cornchips
- allow the kids to have one wrap and only a small portion of nacho chips
- exchange mince for skinless chicken
- use a low-fat cheese
- exchange lite sour cream for guacamole

7. What if I can’t/don’t cook?
You don’t have to be a chef to cook healthy food. Ready-made salads, pre-prepared frozen meals, fresh pastas and many other great tasting and healthy foods are available in most supermarkets. You can eat healthily without being a good cook (although you may find you spend more money than if you were to make things from scratch).
Choosing semi-prepared or ready-prepared foods doesn’t mean losing weight is impossible. Learn to read food labels and use symbols like the Heart Foundation “tick” to guide you. This symbol helps you to choose items that are better for you because they have been altered to improve the nutritional quality – such as lower fat or lower sodium.

What really works
Losing weight through severe energy restriction (i.e. crash dieting) causes the loss of lean body mass (muscle) crucial for metabolism. Years of trying diet after diet (yo-yo dieting) will change the composition of your body – so you have less muscle and more fat! This makes weight maintenance more difficult due to changes in your metabolism; the body’s efficiency means you need less and less food to survive on. The ultimate aim is to protect or maximize your muscle and minimize your body fat.
Research has described successful weight maintenance as: “the intentional weight loss of at least 10% of the initial body weight and maintaining this for at least one year”. 300-500g a week of weight loss may sound slow, but it is a ‘sneaky’ way to manoeuvre weight loss without you feeling too restricted.
Overall, long term weight loss – and weight loss maintenance – is most successful when people follow several key behaviours:
• Eating a diet low in fat and high in complex carbohydrate
• Eating breakfast
• Regular weight checks with reduction in weight accepted of 300-500g a week
• Moderate intensity physical activity every day (30-60 minutes)

Ed note: I have been wearing a pedometer since June, and have discovered it is a motivating way
of getting a bit more exercise in
my day.

Losing weight the sensible way
A REAL LIFE STORY
KATRINA ROBINSON OF Christchurch was one of the subjects of Nikki Hart’s TV show, Eat yourself Whole earlier this year. Nikki says Katrina is one of the most inspiring people she met during the series; having lost over 20 kilos, she’s still going with her weight loss and has changed her lifestyle completely. We talked to Katrina about how she did it.

How much weight have you lost?
I was 165.6kg and now I’m 141.6kg, so that’s a total weight loss of 24 kg so far in 10 months.

What’s your goal?
My goal is to be 80kg, but I am realistic about this and realise; it will take a while. I am 36 this month and want to be 80kg by the time I am 40. I am going to do a triathlon in January which in itself is terrifying, but something I really want to achieve.

How did you get started?
I decided late last year that I had had enough of being overweight and it was time to really do something. This was a conscious decision I made for me, no one else, and I think that is a really major thing. You can’t lose weight to please someone else. Then I saw the ad for Eat Yourself Whole and the whole thing fell into place from there.

What sort of changes have you made in your life?
My life has changed completely. I no longer binge for days on end. I have stopped buying junk food and takeaways and pies. I may have something naughty now and again, but not like I used to, that type of stuff is not going to help me lose weight.
I walk most days and I belong to a gym. I never thought I would ever enter a gym; it’s very intimidating when you are 165kg. Now I think sure, everyone looks at you, but they look at you with admiration, not with what you think they are thinking. Pro fitness here in Christchurch is fantastic. People think it’s great that someone like me is going there and are nothing but supportive. I tend to forget that some of them were once overweight.

How do you find motivation to keep going with the weight loss?
Sometimes it’s extremely hard. I am very lucky though, as I have very supportive friends, family and personal trainer. It’s a matter of being really honest with yourself and remembering what you want to achieve. When I feel myself becoming unmotivated I look at photos of me at 165kg and also read over the supportive cards that people have given me. This reminds me of what I have achieved and that to succeed I need to keep going. Also I know that I can call up a friend and we can talk things through. It’s all about believing in yourself, which sounds corny, but it’s true.

Have there been times when you’ve felt like giving up? How did you get through them?
There have been loads of times when I’ve just thought “oh to hell with it,” as this process is not easy at all. These are the times when you really just need to get away and focus on the goal at hand. Ask for help from your friends and family. We’re all human and sometimes you have to swallow that pride, and say “Hey, I need some help”. Doing something positive like going for a walk or swim will really help. You get motivated again and away you go.

What advice would you offer others, who are lacking motivation to lose weight?
The motivation is in the doing. Just get out and start doing it. The more you actively start taking positive steps towards losing weight the more motivated you get. The greatest advice I can give is that to lose weight you really need to do it for you. I’ve spent years trying to please family and friends by losing weight. Because I was doing it for them it never worked. You really need to be completely focused on yourself and your goal. This means sometimes telling people to leave you alone, which is extremely hard to do but is totally necessary. I spent a lot of time facing up to the fact that I put the weight on myself, and I only had myself to blame. It takes a bit of time and courage, but once you face up to it – the world is your oyster.

Any great tips – little things that have really helped you?
Planning is my best tool. If I don’t sit down and plan what I am going to eat it all turns to custard. Planning in advance what you are going to eat for the week means you know each day what you are having so there is no last minute bingeing. Doing the same with exercise is helpful as well.
A really big thing for me has been getting exercise into my life again. I started off really slowly as I was extremely unfit and overweight. Walking just short distances daily until you can get fitter is extremely helpful. Consulting a good dietitian who is not patronising is important. Enlist the support of your family and friends. I know, you’ve been there before and you think they won’t support you because of all the things you have tried in the past. But if you’re serious and honest, and you show them you mean business they will support you all the way. Don’t forget, they love you and want to see you happy and succeed with your weight loss. If you fall off the wagon (as you will!) allow only one day for self-pity. Don’t dwell on it. Get out for a walk and get back on the wagon.

Making Healthy Food Choices

2007-12-26T10:42:00.000+07:00

Knowing what to eat can be confusing. Everywhere you turn, there is news about what is or isn't good for you. Some basic principles have weathered the fad diets, and have stood the test of time. Here are a few tips on making healthful food choices for you and your entire family.

Eat lots of vegetables and fruits. Try picking from the rainbow of colors available to maximize variety. Eat non-starchy vegetables such as spinach, carrots, broccoli or green beans with meals.
Choose whole grain foods over processed grain products. Try brown rice with your stir fry or whole wheat spaghetti with your favorite pasta sauce.
Include dried beans (like kidney or pinto beans) and lentils into your meals.
Include fish in your meals 2-3 times a week.
Choose lean meats like cuts of beef and pork that end in "loin" such as pork loin and sirloin. Remove the skin from chicken and turkey.
Choose non-fat dairy such as skim milk, non-fat yogurt and non-fat cheese.
Choose water and calorie-free "diet" drinks instead of regular soda, fruit punch, sweet tea and other sugar-sweetened drinks.
Choose liquid oils for cooking instead of solid fats that can be high in saturated and trans fats. Remember that fats are high in calories. If you're trying to lose weight, watch your portion sizes of added fats.
Cut back on high calorie snack foods and desserts like chips, cookies, cakes, and full-fat ice cream.
Eating too much of even healthful foods can lead to weight gain. Watch your portion sizes.

Want more information on foods that are healthier, or how to establish a plan for eating healthy foods? Let the American Diabetes Association help point you in the right direction.

Diabetes meal plans & a healthy diet
Whether you need to lose weight, gain weight, or stay where you are, your meal plan can help. A healthy diet is a way of eating that that reduces risk for complications such as heart disease and stroke.

Diabetes Food Pyramid Guide
The Food Guide Pyramid divides food into 6 food groups and emphasizes eating a certain number of portions from each food group.

Rate Your Plate
A fun way to make sure you eat a variety of healthy foods at each meal.

Food Choice Lists
Food choice lists group together foods that have similar carbohydrate, protein, fat, and calories. They can be a great guide to planning balanced meals.

Holiday Meal Planning
The holidays can be a tough time for families, especially families dealing with diabetes. But there's no reason you can't take it all in stride. With a little preparation and some diabetes know-how under your belt, you'll be ready to face any holiday head-on.

Feature articles on healthy food

2007-12-26T10:39:00.000+07:00

CSPI petitions FDA to create healthy food labeling system to better inform grocery shoppers

(NewsTarget) The Center for Science in the Public Interest says that consumers can easily be confused by health logos such as Kraft's "Sensible Solution" and Pepsi's "heart-check" because each one uses a different nutrition criteria, so the health advocacy group is petitioning the FDA for a nationally...

Revealed: The best new raw food bars

With the public awakening to the health benefits of live foods (raw foods), a number of impressive new companies have emerged, sporting delicious new raw food bars that make the health food bars of just two years ago seem outdated. Today, you can find food bars made with absolutely none of the...

Fast food giants prey on parents' gullibility to sell unhealthy food to children

Many experts name Ray Kroc, founder of the McDonald's franchise, and Walt Disney as the pioneers of child-focused marketing, since they first recognized children as a separate marketing demographic from adults in the 1960s. For Kroc and Disney, the decision was a pragmatic business move. "A child who...

The Honest Food Guide empowers consumers with independent information about foods and health

Mike: Hello everyone, this is Mike Adams, the Health Ranger. I'm here with Ben Kage, and we're going to have a discussion and Q&A session about the Honest Food Guide. For those of you who aren't familiar with it, it is available for free downloading at ...

Healthy food for pets: Dr. Lisa Newman reveals the pet health-enhancing ingredients in Azmira Holistic Animal Care products (part 2 of 4)

Mike: Let's talk about what's in your pet food, the Azmira Holistic Animal Care products. I found this product in the local health food store, and I was buying it before I even met you or invited you to do this interview. Newman: Or before you knew I was right in your back yard. ...

Healthy foods are actually cheaper than popular manufactured foods

After sharing health information with people, I'll hear some of them say things like "Okay, I get it, but it's too expensive!" They're meanwhile sipping a Starbuck's coffee and driving a brand new car, and telling me that it's too expensive to buy a $29 bottle of vitamins, or superfood supplements, or...

Nutritional information on restaurant menus empowers consumers to make healthy food choices

In case you hadn't noticed, we have an obesity problem in this country. And while the responsibility for each person's body weight is ultimately up to that person, it certainly helps to have better information made available to consumers. Obesity is basically about eating too much while not expending...

Health product companies recommended by the Health Ranger

Here are some of the many health-related companies I recommend. This list is not yet complete, as I'm adding to it frequently. None of these companies paid to be listed here. Comments are descriptions are my own opinions, not their claims. I sell no products listed here, nor do I earn any revenues whatsoever...

Concept-related articles:

health food:

nutritional supplements:

Vitamin warning! Some nutritional supplements use hydrogenated oils as filler

superfoods:

The top four superfood products for optimum health and disease prevention / reversal; recommended by Mike Adams

spirulina:

Spirulina shown to prevent and treat cancers while boosting immune system function

superfood:

The top four superfood products for optimum health and disease prevention / reversal; recommended by Mike Adams

nutrition:

Institute for Integrative Nutrition offers a new education path for health-minded adults; a conversation with founder Joshua Rosenthal

United States:

28 Senators vote to maintain Big Pharma monopoly over U.S. consumers; Republicans oppose free trade for medicine

hospital:

New Study Shows Need for a Major Overhaul of How United States Manages Chronic Illness (press release)

obesity:

DHEA for weight loss: miracle drug or unproven experiment?

overweight:

Overweight in early childhood increases chances for obesity at age 12 (press release)

prescription drugs:

If prescription drugs are so good, where are all the healthy drug takers?

food choice:

What is a "normal" diet? Consumers and food industry pundits have it all backwards

lose weight:

The Palm Springs Diet Promises to Help You Lose Weight, But Does It Really Work?

losing weight:

Losing weight with appetite suppressing drugs, herbs and macronutrients

sugar:

American Diabetes Association peddling nutritional nonsense while accepting money from manufacturer of candy and sodas

diabetes:

American Diabetes Association peddling nutritional nonsense while accepting money from manufacturer of candy and sodas

Make Healthy Food Choices

2007-12-26T10:33:00.000+07:00

A heart-healthy diet is delicious and varied — rich in vegetables and fruits, with whole grains, high-fiber foods, lean meats and poultry, fish at least twice a week, and fat-free or 1 percent fat dairy products. By learning to make smart choices — whether you're cooking at home or eating out — you can enjoy flavorful foods while you manage your cholesterol.

Know and limit your fats.
Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
Eat at least two servings of fish each week.
Select fat-free, 1 percent fat and low-fat dairy products.
Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
Cut back on foods high in dietary cholesterol.
Cut back on beverages and foods with added sugars.
Choose and prepare foods with little or no salt.
Cholesterol, fiber and oat bran.
Read labels for a healthy heart.

Know and limit your fats.
Unsaturated fats don't contribute to your cholesterol level the way saturated and trans fats do, but you should still consume them in limited amounts. Get all the details at the Know Your Fats page.

Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
Most meats have about the same amount of cholesterol, roughly 70 milligrams in each three-ounce cooked serving (about the size of a deck of cards). The American Heart Association recommends eating no more than six ounces of cooked lean meat, poultry, fish or seafood a day.

The leanest beef cuts usually include sirloin, chuck, loin and round. Choose "choice" or "select" grades rather than "prime." Select lean or extra lean ground meats.
Lean pork cuts include tenderloin or loin chops.
The leanest lamb cuts come from the leg, arm and loin.
Remove all visible fat from meat and poultry before cooking.
Remove skin from poultry before eating.
Choose white meat most often when eating poultry.
Duck and goose are higher in fat than chicken and turkey.
Grill, bake or broil meats and poultry.
Organ meats — such as liver, sweetbread, kidneys and brains — are very high in cholesterol.
Cut back on processed meats that are high in saturated fat and sodium.

Eat at least two servings of fish each week.

Fish can be fatty or lean, but it's still low in saturated fat.
Recent research shows that eating oily fish containing omega-3 fatty acids (for example, salmon, trout and herring) may help lower your risk of death from coronary artery disease.
Prepare fish baked, broiled, grilled or boiled rather than breaded and fried.

Select fat-free, 1 percent fat, and low-fat dairy products.

Minimize your intake of whole-fat dairy products such as butter and whole milk or 2 percent full-fat dairy products (yogurt, cheeses).
If you drink whole or 2 percent milk, or use full-fat dairy products, gradually switch to fat-free, low-fat or reduced-fat dairy products.
Look for fat-free or low-fat cottage cheese, part-skim milk mozzarella, ricotta and other fat-free or low-fat cheeses.

Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.

Use liquid vegetable oils and soft margarines in place of hard margarine or shortening.
Limit cakes, cookies, crackers, pastries, pies, muffins, doughnuts and French fries made with partially hydrogenated or saturated fats.

Cut back on foods high in dietary cholesterol.

Try to eat less than 300 mg of cholesterol each day.
Some commonly eaten cholesterol-containing foods include whole eggs (about 200 mg per yolk), shellfish (50 to 100 mg per ½ cup), “organ” meats such as liver (375 mg per 3 oz), and whole milk (30 mg per cup).
Egg whites don't contain cholesterol and are good protein sources, so they're fine. In fact, you can substitute two egg whites for each egg yolk in many recipes that call for eggs.

Cut back on beverages and foods with added sugars.
Many snack foods and beverages have added sugars. Cut back on added sugars to lower your total calorie intake and help control your weight. These foods also tend to be low in vitamins and minerals, and the calories add up quickly. Drinking calorie-containing beverages may not make you feel full. This could tempt you to eat and drink more than you need and gain weight.

Examples of added sugars are sucrose, glucose, fructose, maltose, dextrose, corn syrups, high-fructose corn syrup, concentrated fruit juice and honey.
Read the ingredient list. Choose items that don’t have added sugars in their first four listed ingredients.

Choose and prepare foods with little or no salt.
Foods low in salt lower your risk for high blood pressure and may help you control it. Aim to consume less than 2,300 mg of salt or sodium per day. Some people — including African Americans, middle-aged and older adults, and people with high blood pressure — should have less than 1,500 mg per day.

Compare the sodium content of similar products (for example, different brands of tomato sauce) and choose the products with less sodium.
Choose frozen foods, soups, cereals, baked goods and other processed foods that are labeled “reduced-sodium.”
Limit high-sodium condiments and foods such as soy sauce, steak sauce, Worcestershire sauce, flavored seasoning salts, pickles and olives.
Replace salt with herbs and spices or some of the salt-free seasoning mixes. Use lemon juice, citrus zest or hot chiles to add flavor.
Try rinsing certain foods, such as canned tuna and salmon, feta cheese and capers, to remove some of the sodium.

Cholesterol, fiber and oat bran
Fiber is classified as either soluble or insoluble. When regularly eaten as part of a diet low in saturated fat and cholesterol, soluble fiber has been shown to help lower blood cholesterol and may also help reduce the risk of diabetes and colon and rectal cancer. The American Heart Association recommends that you eat at least 25–30 grams of dietary fiber — in both soluble and insoluble forms — every day. The more calories you require to meet your daily needs, the more dietary fiber you need. Try to eat at least 14 grams of fiber per 1,000 calories you consume.

Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp.
Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.
Replace low-fiber foods (white bread, white rice, candy and chips) with fiber-containing foods (whole-grain bread, brown rice, fruits and vegetables).
Try to eat more raw vegetables and fresh fruit, including the skins when appropriate. Cooking vegetables can reduce their fiber content, and skins are a good source of fiber.
Eat high-fiber foods at every meal. Bran cereal for breakfast is a good start, but try to include some fruits, vegetables, whole-grains and beans in your diet, too.
Be sure to increase your fiber intake gradually, giving your body time to adjust, and drink at least six to eight 8-oz. glasses of fluids a day.
Read the Nutrition Facts label on all packaged foods that claim to contain oat bran or wheat bran. Many of these products actually contain very little fiber and may also be high in sodium, calories and saturated or trans fat.

Read labels for a healthy heart.
Make reading food labels a habit. They'll help you choose foods more wisely. Many foods have saturated fat or trans fat that can raise your cholesterol. Some may be high in sodium, which can increase blood pressure in some people. Also, watch for these key terms, and know what they mean.

"Free" has the least amount of a nutrient.
"Very Low" and "Low" have a little more.
"Reduced" or "Less" always means the food has 25 percent less of that nutrient than the reference (or standard) version of the food.

The American Heart Association established its Food Certification Program to provide consumers a quick, easy way to identify heart-healthy foods that can be part of a healthful eating plan. Products certified by the American Heart Association contain the heart-check mark and state that the product "Meets American Heart Association criteria for saturated fat and cholesterol for healthy people over age 2." While shopping, look for foods with the heart-check mark symbol on their label. These foods are approved to be part of a healthy diet.

Healthy Fast Food

2007-12-26T09:50:00.000+07:00

Guide to Healthy Fast Food Restaurant Eating

Yes, it is possible to make nutritious choices at fast food restaurants. By paying attention to your choices you can make the most of your fast food meal. In fact, you can make the most of any restaurant meal. This guide is full of tips for staying healthy while eating out.

Fast food nutrition – is it possible?

America has been called a ‘fast food nation,' and for good reason. Everyday, one out of four Americans eats fast food. Most do it for the convenience – lack of time leads many people to the drive thru, and money plays a part as well. If you are eating out, fast food restaurants are often the cheapest option. Unfortunately, fast food restaurants are not the most nutritious option. Generally, fast food meals are higher in calories, sodium and fat, and often lacking in important vitamins and minerals. Until recently, french fries were the only vegetable option at many fast food restaurants. By most standards, it is a stretch to call fast food french fries a vegetable. Restaurant dining poses similar challenges. Restaurant meals also tend to include too much fat, salt, or sugar, and portions are almost always larger than normal.

While fast food restaurants may not offer the healthiest options, most people find themselves eating fast food from time to time. How can you make the most of your fast food meal? For that matter, how can you make the most of any restaurant meal? The good news is that many restaurants, fast food and sit-down, are adding healthier menu options. It is now possible to eat a fairly nutritious meal on the go. Keep in mind portion control (no super sizing), high fat and calorie sauces and dressings (eliminate them or take them on the side and use sparingly), and sodas (drink water or low fat milk). Making good choices when you are eating out will help you maintain a healthy diet. Knowing what types of menu items are healthier than others can help limit temptation and will also help you encourage your children and grandchildren to make healthy choices as well.

Some healthy fast food choices

Fast food restaurants have added many new healthy options. Most fast food restaurants and restaurant chains post nutritional information about their food offerings on their web sites. Visit some of the sites to determine your choices are. If you decide what you can and should order before you arrive, it will make it easier to avoid the less nutritious, higher calorie options. Also, pay attention to changes in the menu and new offerings because many restaurants are finally starting to pay attention to the demand for healthy options. Many restaurants try new items out before they add them to the menu permanently.

When choosing, be aware of highly caloric additions such as salad dressings, cheese, sour cream, etc. Sometimes, making your choice healthier is as simple as removing the condiments. For example, ask for a grilled chicken sandwich without the mayonnaise. Many restaurants are making progress and offering alternatives like salads with low calorie, fat free dressings, or grilled chicken sandwiches on whole wheat rolls, but if they don't, see what you can do to make your choice more nutritious and less fattening. Some healthy fast food choices include:

Some Healthy Fast Food choices
Grilled chicken or fish sandwich Whole wheat rolls Fruit or fruit and yogurt Baked potato (with vegetables instead of cheese, butter or sour cream) Salad with dressing on the side or fat free salad dressing	Single hamburger (regular or children's size) Low fat deli sandwiches on wheat bread or on pita bread Wraps on whole wheat tortillas (without dressing) Fat free / low fat milk or water

For more information, the Heart and Stroke foundation provides a colorful brochure, Fast Foods While Dining Out (PDF), with tips for managing portion size and choosing healthy foods while dining out. Also, Nutrition Action Healthletter's Fast Food in '05 helps you sort out many fast food options to help you make healthy choices when dining out.

Least healthy fast food choices

While the choice of meal can be unhealthy, oftentimes it is the condiment or side order that packs in the fat and calories. The George Matejlan Foundation suggests decreasing your use of high-fat condiments, such as butter and mayonnaise. Other types of unhealthy condiments include:

Least Healthy Fast Food Choices
cheese sauce most “special sauce” tartar sauce	sour cream gravy guacamole

Selecting non-fat or low-fat versions of condiments will help make your favorite fare healthier. As an example, Newman's Own Ranch dressing (offered at McDonald's) contains 170 calories and 15 grams of fat per serving. Choosing Newman's Own Low Fat Balsamic Vinaigrette brings the totals down to 40 calories and 3 grams of fat.

Additionally, drinks are often a significant source of nutritionally empty calories. For example, a large cola (32 ounces) has 310 calories. Make your beverage selection healthier by switching to water or low fat milk. In general, some particularly unhealthy menu choices to avoid include:

Particularly Unhealthy Menu Choices
Chicken nuggets Croissant breakfast sandwiches (and croissants or pastries in general) Fried fish or fried chicken sandwiches	Fried chicken Large and jumbo size fries Onion rings

The Fast Food Nutrition Guide (see below) can help you find nutritional information for your favorite fast food restaurant offerings (the restaurants are listed in a sidebar on the left side of the page).

Fast food and restaurant suggestions for children

Whether you are dining out with your children or grandchildren, it is important to know how to make good fast food and restaurant choices. Children love to eat out, but the growing numbers of overweight and obese children mean that adults need to take more responsibility for proper nutrition, and more importantly, help children make good choices. Nearly one-third of children eat fast food every day, and those children who do eat fast food tend to consume more calories on a daily basis. These increased calories lead to increased pounds and add to the child's risk of becoming overweight. It is important to keep this in mind when you are thinking about taking your children or grandchildren out to eat with you. These facts make it all the more important to think about making healthy choices. When you find yourself out to eat with children, particularly at fast food restaurants, keep in mind some of the main points outlined above. That being said, it might be hard to persuade your youngster to order a salad instead of a cheeseburger, but you can steer them towards healthier options. Below are some important things to remember about fast food/restaurant dining for kids.

Soda is highly caloric and not nutritious – kids should have water or milk instead.
Avoid chicken nuggets – fried nuggets are sorry imposters of real chicken.
Skip the fries - consider taking along a bag of mini carrots, grapes or other fruits and vegetables to have instead. This will add vitamins and fiber to the meal.
Order the kids meal with some substitutions. Children often love the kid's meal more for the fun box and toys than for the food. Let them order the kid's meal, but ask to make substitutions for the soda and the fries if possible. Many restaurants are making it easier to substitute and all usually have water and milk available as beverage options. In sit-down restaurants, help them opt for chicken and vegetables or spaghetti with tomato sauce rather than a big plate of macaroni and cheese.

Guidelines for eating out and staying healthy

Following a few simple rules when you are eating out will make it possible to maintain your nutritious diet even when you are away from home or on the road.

Order food to go – Studies show that people tend to consume more food when they are not eating at their own kitchen tables. When you take fast food home, you also have the option of providing a healthier side dish such as fruit or vegetables.
Avoid buffets – All-you-can-eat buffets promote overeating. If the temptation isn't in front of you, you are less likely to overindulge.
Stick to the light menu / Make careful menu selections – Many restaurants indicate healthy choices on their menus, and most sit-down places will modify menu items on your request. Additionally, fast food restaurants now offer a wider range of healthy choices and most will provide nutritional information on all of their offerings by request. Knowing how food is prepared can be a good indication of whether it will work with your diet or ruin it. Main courses which have been baked, broiled, roasted, poached or steamed will be more healthy than anything fried. Salads with plenty of fresh fruits and vegetables and lighter dressings will be better than salads with croutons, cheeses, meats and heavy dressings.
Don't be afraid to special order – Most restaurants have plenty of things that are good for you, but they are served in heavy sauces. Ask for your vegetables and main dishes to be served without the sauces. Ask if things are fried or cooked in oil or butter – if they are, see if you can order them in a more healthy way. Many restaurants, even fast food restaurants are happy to accommodate your requests.
Watch portion size – At a typical restaurant, a single serving provides enough calories for at least two meals. Portion sizes at restaurants are usually double or triple what a person would normally eat so it is important to keep that in mind when ordering and eating. If it is possible to order a smaller portion (often called ‘half sizes'), that will help eliminate the temptation to overeat. If you can't order smaller portions, it is a good rule of thumb to leave at least one-third to one-half of the meal on your plate. Or, separate your meal before you start eating so that you create a distinction between what you are going to eat in the restaurant and what you want to take home. Ordering something that will reheat easily will provide you with a delicious lunch or dinner the next day.
Share – Sharing entrees, appetizers and desserts with dining partners is a great idea. It allows you to sample something that you really want to have while also helping you avoid the temptation to overindulge. If you are sharing with a friend or your partner, your portion size is automatically reduced and there is less available to eat. It is still important to make good menu choices, but sharing might make dessert (or something else indulgent) more of an option.
Order sauce and dressing on the side – If you ask for sauces and dressings on the side, you can control the amount that you eat. Often you can use less than is normally used and still enjoy the same taste.
Remember the big picture – Think of eating out in the context of your whole diet. If it is a special occasion or a fun social occasion and you know you want to order your favorite meal at a nice restaurant, cut back on your earlier meals that day. Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience without sacrificing good nutrition or diet control.

The most important thing to remember when eating out is to think of it as part of your overall healthy eating plan. Try to order wisely and if portions or big or the food is rich, consider taking some of it home for a meal the next day. Also, consider sharing entrees, appetizers or desserts with dining partners or friends. Everything in moderation is a wise guideline to follow when considering the menu at your favorite restaurant.

Good Food in Healthy Room

Over 100 Quick and Easy Recipes

Essential Nutrients in the World's Healthiest Foods

What You Should Know About Organic Foods

Being vegetarian : A healthy alternative?

The World's Healthiest Foods

Detox diets : what you need to know

Healing With Foods

Losing weight :7 top excuses & how to beat them

Making Healthy Food Choices

Feature articles on healthy food

CSPI petitions FDA to create healthy food labeling system to better inform grocery shoppers

Revealed: The best new raw food bars

Fast food giants prey on parents' gullibility to sell unhealthy food to children

The Honest Food Guide empowers consumers with independent information about foods and health

Healthy food for pets: Dr. Lisa Newman reveals the pet health-enhancing ingredients in Azmira Holistic Animal Care products (part 2 of 4)

Healthy foods are actually cheaper than popular manufactured foods

Nutritional information on restaurant menus empowers consumers to make healthy food choices

Health product companies recommended by the Health Ranger

Concept-related articles:

Make Healthy Food Choices

Healthy Fast Food

Fast food nutrition – is it possible?

Some healthy fast food choices

Least healthy fast food choices

Fast food and restaurant suggestions for children

Guidelines for eating out and staying healthy

Related links for healthy fast food; Healthy restaurant eating

Helpguide's series on Diet & Nutrition:

Other related links

Fast food nutritional information

None
Almonds
Apples
Apricots
Asparagus
Avocados
Bananas
Barley
Basil
Beef, lean organic
Beets
Bell peppers
Black beans
Black pepper
Blackstrap molasses
Blueberries
Broccoli
Brown rice
Brussels sprouts
Buckwheat
Cabbage
Calf's liver
Cane juice
Cantaloupe
Carrots
Cashews
Cauliflower
Cayenne pepper
Celery
Cheese, low-fat
Chicken
Chili pepper, dried
Cilantro/Coriander seeds
Cinnamon, ground
Cloves
Cod
Collard greens
Corn
Cranberries
Cucumbers
Cumin seeds
Dill
Dried peas
Eggplant
Eggs
Fennel
Figs
Flaxseeds
Garbanzo beans (chickpeas)
Garlic
Ginger
Grapefruit
Grapes
Green beans
Green peas
Green tea
Halibut
Honey
Kale
Kidney beans
Kiwifruit
Lamb
Leeks
Lemon/Limes
Lentils
Lima beans
Maple syrup
Milk, 2%, cow's
Milk, goat
Millet
Miso
Mushrooms, crimini
Mushrooms, shiitake
Mustard greens
Mustard seeds
Navy beans
Oats
Olive oil, extra virgin
Olives
Onions
Oranges
Oregano
Papaya
Parsley
Peanuts
Pears
Peppermint
Pineapple
Pinto beans
Plums
Potatoes
Prunes
Pumpkin seeds
Quinoa
Raisins
Raspberries
Romaine lettuce
Rosemary
Rye
Sage
Salmon
Sardines
Scallops
Sea vegetables
Sesame seeds
Shrimp
Snapper
Soy sauce (tamari)
Soybeans
Spelt
Spinach
Squash, summer
Squash, winter
Strawberries
Sunflower seeds
Sweet potatoes
Swiss chard
Tempeh
Thyme
Tofu
Tomatoes
Tuna
Turkey
Turmeric
Turnip greens
Venison
Walnuts
Water
Watermelon
Whole wheat
Yams
Yogurt

None
Almonds
Apples
Apricots
Asparagus
Avocados
Bananas
Barley
Basil
Beef, lean organic
Beets
Bell peppers
Black beans
Black pepper
Blackstrap molasses
Blueberries
Broccoli
Brown rice
Brussels sprouts
Buckwheat
Cabbage
Calf's liver
Cane juice
Cantaloupe
Carrots
Cashews
Cauliflower
Cayenne pepper
Celery
Cheese, low-fat
Chicken
Chili pepper, dried
Cilantro/Coriander seeds
Cinnamon, ground
Cloves
Cod
Collard greens
Corn
Cranberries
Cucumbers
Cumin seeds
Dill
Dried peas
Eggplant
Eggs
Fennel
Figs
Flaxseeds
Garbanzo beans (chickpeas)
Garlic
Ginger
Grapefruit
Grapes
Green beans
Green peas
Green tea
Halibut
Honey
Kale
Kidney beans
Kiwifruit
Lamb
Leeks
Lemon/Limes
Lentils
Lima beans
Maple syrup
Milk, 2%, cow's
Milk, goat
Millet
Miso
Mushrooms, crimini
Mushrooms, shiitake
Mustard greens
Mustard seeds
Navy beans
Oats
Olive oil, extra virgin
Olives
Onions
Oranges
Oregano
Papaya
Parsley
Peanuts
Pears
Peppermint
Pineapple
Pinto beans
Plums
Potatoes
Prunes
Pumpkin seeds
Quinoa
Raisins
Raspberries
Romaine lettuce
Rosemary
Rye
Sage
Salmon
Sardines
Scallops
Sea vegetables
Sesame seeds
Shrimp
Snapper
Soy sauce (tamari)
Soybeans
Spelt
Spinach
Squash, summer
Squash, winter
Strawberries
Sunflower seeds
Sweet potatoes
Swiss chard
Tempeh
Thyme
Tofu
Tomatoes
Tuna
Turkey
Turmeric
Turnip greens
Venison
Walnuts
Water
Watermelon
Whole wheat
Yams
Yogurt