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Healthy Foods List
© Massdistraction
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…
In 5 minutes you’ll be able to create 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!
You 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 in terms of putting 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.
Whole grains — 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.
All the best,
Mike Kinnaird
Habit Guide: How to be Happy & Healthy
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