Healthy Foods List

Healthy Foods List

Ideally, a good meal combines Carbohydrates + Protein + Extra Fiber. Essential Fats can either be eaten once per day or added in small portions to each meal.

Click on each food to see its nutrition profile.
* Indicates that it can be combined with a legume to provide complete protein.
† Indicates that it is also a source of essential fatty acids.

	Carbohydrate Sources
Amaranth	Apples	Apricots
Bananas	Barley	Blueberries
Brown Rice*	Buckwheat	Bulgur
Cantaloupes	Cassava	Cherries
Corn*	Couscous	Cranberries
Currants	Grapes	Guavas
Kiwi Fruits	Mangos	Millet*
Nectarines	Oats*	Oranges
Parsnips	Pears	Plums
Potatoes	Prunes	Quinoa
Raisins	Rye Bread	Sweet Potatoes
Tangerines	Whole Wheat Bread	Yams

	Fiber Sources
Asparagus	Beets	Blackberries
Broccoli	Brussels Sprouts	Cabbage
Carrots	Cauliflower	Celery
Grapefruit	Kale	Leeks
Onion	Peaches	Pumpkin
Romaine Lettuce	Spinach	Starfruit (Carambola)
Strawberries	Tomatoes	Turnip

	Protein Sources
Beef (Lean)	Buffalo	Chicken Breast
† Cod	Cottage Cheese (Low Fat)	Cottage Cheese (Nonfat)
Egg Whites	† Flounder	† Haddock
† Halibut	† King Crab	† Mackerel
Milk (Skim)	Parmesan Cheese (Fat Free)	Pheasant
Quail	† Sea Bass	† Shrimp
Spirulina	† Tilapia	Tofu (Extra Firm)
† Tuna	Venison	Yogurt (Low Fat)
Yogurt (Skim Milk)

	Sources of Essential Fats
Cod Liver Oil	Flaxseed	Flaxseed Oil
Yellow Mustard	Walnuts	Walnut Oil

	Carbs, Protein, and Fiber
Black Beans	† Edamame	Green Peas
Kidney Beans	Lentils	Lima Beans
Navy Beans	Pigeon Peas	Red Beans

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