Healthy Food List 

Healthy Foods

The Healthy Food List below will soon become the backbone of your daily meal choices. Try to use at least one item from the list everyday in your cooking. Take an inventory of what you currently cook and eat and then look through the list to find how you can replace an unhealthy item with a healthy one. 

How to go from processed junk food to healthy homemade?

This is much easier than you might think. If your preferred "fast food" dish is ravioli with tomato sauce (that's our favorite) you can make it a lot more beneficial with a few easy twists: 

  • replace the canned ravioli in tomato sauce with pasta you actually have to cook yourself (because there's lots of preservatives and sugar in the canned meals)
  • add fresh tomatoes and other veggies to the store-bought tomato sauce

With these two easy steps, you have gone from "processed junk food" to "homemade and yummy". It actually doesn't take much more time, and you can still have your Ravioli can for urgencies. 

Add two more steps and you're almost in "healthy eating heaven":

  • make the sauce completely yourself from organic produce
  • add fresh herbs and spices like basil, garlic, etc.

See how easy it is? 

It's quite true, that whatever goes in, comes out. If you put junk food into your mouth as opposed to healthy whole foods, then junk will come out in form of tired, wrinkled, older-looking, weakly, sickly you. 

Of course I know that it's not always possible to eat a stellar, fat-burning, high-protein, vitamin and mineral-rich, organic, antioxidant-rich diet, but we're here to start with small steps. Implement one or two of the choices from the Healthy food list into your meal plan on a regular basis and you'll see how far it'll take you.

If there are aliments you or your kids don't like, don't worry about it. Chose something else. Fortunately there's a wide variety of staples to eat everyday to live healthier.


What Are Healthy Foods?

That is a tough question, because there are so many choices. Here's my simple definition:

All unprocessed, natural and organic foods. This includes vegetables, fruits, berries and nuts. But also milk, cheese, eggs, and meat from grass-fed animals raised in a natural environment, as well as wild fish.

If you're vegetarian or vegan, obviously your definition of health foods is restricted to non-animal origin.

Now let's have a look at the healthy food list. If you want more detailed information about the nutritional value and benefits of each of those items, click on the link.

Otherwise chose the one you'd like to try and go to the recipes section to find a yummy recipe that includes your produce. Happy Eating!


Healthy Food List

Vegetables

  • Avocado
  • Dark Leafy Greans: Cabbage, Kale, Cauliflauer, Broccoli, Brussels Sprouts, Arugula, Savoy cabbage
  • Salad Greens: Lettuce, Romain, Iceberg, Read-and-Green
  • Other Greens: Spinach, Swiss chard
  • Bell Peppers
  • Celery
  • Potatoes
  • Asparagus
  • Onions
  • Zuchini
  • Mushrooms
  • Cilantro

Fruits

  • Berries (all of them)
  • Apples
  • Cherries
  • Grapes
  • Nectarines, Peaches
  • Pears
  • Bananas
  • Kiwi
  • Mango
  • Papaya
  • Pineapple (be careful, many people including me are slightly allergic and get a sore mouth or lips)

Herbs and Spices

  • Basil
  • Thyme
  • Oregano
  • Chives
  • Parsley
  • Ginger
  • Garlic

Sweeteners

  • Raw Honey
  • Stevia
  • Maple Syrup 

Fish and Meat

  • Grass-fed Beef
  • Wild-caught fish
  • Free-Range Chicken

Eggs and Cheese

  • Eggs from Free-Range Chicken
  • Milk and Cheese from Grass-fed cows, goat and sheep

Cooking Oils

  • Extra Virgin Olive Oil (not for high temperature cooking)
  • Coconut Oil
  • Butter from Grass-fed cows
  • Grapeseed Oil

Nuts

All of the nuts should be eaten raw, not roasted.

  • Walnuts
  • Almonds
  • Cashews
  • Pecans
  • Macadamia
  • Pistachios

Carbs

  • Whole wheat pasta
  • Brown rice
  • Potatoes
  • Black beans or pinto beans (canned)


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