How to Get More Variety in Your Diet

Are you stuck in a rut with the same old foods day in day out?

Every fruit and every vegetable has its own arsenal of disease-busting weapons. So how can you get the most out of what nature has to offer? How do you expand your repertoire of “healthy foods I will eat”?

Create Your Own Healthy Food List

Cut and paste my list to create your own list of “healthy foods I will eat.” Your own list of foods will gradually take you out of the cucumber and tomato mentality into a whole new eating experience…

You’ll be able to create in 5 minutes, a healthy meal that any restaurant would be proud of. When you go shopping, you’ll now have your whole list on your mental “radar” and you’ll be open to new ideas and even bargains in the market.

And whereas before, these strange fruits and vegetables would go rotten in the fridge because you didn’t know what to do with them—now you have a plan!

Oh, and please don’t write to me and tell me that mushrooms aren’t a vegetable or that cherimoya and custard apple are actually 2 different fruits… I’m keeping things simple here :-)

Plus, you’ll may notice that some foods appear in more than one category. Well, the categories are there to tie in with the Habit Guide diet, so it keeps everything easy to put a meal together.

Healthy Foods I will Eat

Fruits

Apple, Banana, Blackcurrant, Blueberry, Clementine, Cherimoya (Custard Apple), Cherry, Dates, Figs, Grapes, Grapefruit, Kiwi, Kumquat, Lychee, Mango, Melon, Orange, Papaya (Paw Paw), Passionfruit, Peach, Pear, Pineapple, Pomegranate, Raspberry, Redcurrant, Rhubarb (must be cooked), Satsuma, Strawberry, Watermelon, White-currant.

Not Tried: Dragon fruit, Durian, Prickly Pear

Raw Salad Leaves

Bok Choy (Pak Choy), Butter Lettuce (Boston Bibb), Cabbage, Chicory, Cress, Endive, Escarole, Frisee, Iceberg, Lambs lettuce, Radicchio, Rocket (Arugula), Romaine, Sorrel, Spinach, Swiss Chard, Watercress

Not Tried: Kohlrabi leaves,

Raw Salad Vegetables

Alfalfa Sprouts, Bean Sprouts, Beetroot, Bell Pepper, Carrot, Celery, Cucumber, Jicama, Lentil, Mushrooms, Sprouts, Onions, Radish, Spring onions (Scallions), Tomato – (Baby Plum, Beef, Cherry etc),

Not Tried: Celeriac

Vegetables for Steaming

Artichoke, Asparagus, Beetroot, Broccoli, Brussels Sprouts, Cabbage, Carrot, Cauliflower, Green Beans, Kale, Leeks, Peas, Spinach, Sweet corn,

Not Tried:

Vegetables for Roasting

Aubergine, Bell Peppers, Celeriac, Mushrooms, Parsnips, Turnips,

Not Tried: Okra, Rutabaga

Starchy Vegetables

New Potatoes in Skins, Sweet Potatoes, Yams, Squashes

Whole Grains

Containing gluten (be careful!!)
Nearly all types of bread, Barley, Oats, Rye, Wheat

Gluten free

Amaranth, Millet, Quinoa (keen-wah), Rice

Fats

Avocado, Nuts – (Almonds, Brazil, Cashew, Hazelnuts, Macadamia, Pine, Pistachio, Walnuts), Olive oil, Olives, Seeds – (Sunflower, Pumpkin, Flax)

Store Cupboard Stocks

Lentils, Beans, Tinned fish – Sardines, Salmon, Tuna

Dressing Ingredients and Sauce ideas

Balsamic Vinegar, Chutneys, Coleslaw, Garlic, Ginger, Jalapeno (careful!), Citrus–Lemon, Lime, Orange, Grapefruit. Mayonnaise, Olive oil, Mustard, Mojo Sauce, Peanut butter, Pesto, Ready made salad dressings e.g. Numan’s Own, Ready made sauces, Salsa, Stock—fresh or cubes. Soy Sauce, Sweet Chilli Sauce, Tahini, Wine—boxed for freshness, Worcester Sauce.

Herbs

Fresh from the garden or dried;
Basil, Coriander (Cilantro), Dill, Fennel, Mint, Oregano, Parsley, Tarragon, Thyme,

Not Tried: Fenugreek, Chervil

All the foods in the list can be used in a simple way in the Habit Guide Diet—designed to make the job of putting together quick and healthy meals easy.

It’s simply a case of shopping for a variety of natural foods that appeal to you and then putting them together in your simple plan that works with whatever you have in the fridge and fruit bowl. Habit Guide shows you how.

Healthy, Quick & Simple

The diet in Habit Guide is the result of over 20 years passionate research and experience.

It's realistic and takes your actual life into account (eg. not enough time in the morning).

But most importantly, it has the power to transform your state of health and leave you feeling a lot happier.

If you enter your details below, you'll receive The Happiness Secret when it becomes available, and you'll be notified the next time we open the doors to new Habit Guide owners.

Mike Kinnaird
Author of Habit Guide: How to be Happy & Healthy

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