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Healthy Food & Drink

Healthy Food & Drink

When it comes to a healthy diet, about the only thing everyone seems to agree on is that water is good for you. Beyond that, there are a thousand different opinions as to what constitutes healthy foods and drinks.

Michael Pollan’s Food Rules makes sense to me. He says, “Eat food, mostly plants, not too much.” So basically, “real” or “whole” foods, primarily vegetables and fruits, in reasonable portions. Sounds simple and reasonable.

But I wanted something more specific. I’m a list person, so I decided to create a list of healthy foods and drinks by category. Being a researchaholic, I cross-referenced various books, articles, blogs, and websites that referred to “superfoods” or similar terms. Specific foods and drinks are only included on the list if they appeared in multiple, credible sources. I also noted a few things to have in moderation and some to avoid as much as possible.

I turned the list into a one-page Excel spreadsheet. I refer to it when I’ve been eating poorly and want to get back on track. If you want a copy of my one-page spreadsheet (shown in the image), email me at [email protected] and I’ll send you a copy. Otherwise, here is…

The Healthy Foods and Drinks List

DRINKS
Coffee
Green tea
Red wine
Water

POULTRY & MEATS
Beef (grass-fed)
Chicken (pasture-raised)
Lamb (grass-fed)
Turkey (pasture-raised)

FISH & SEAFOOD
Cod
Oysters
Salmon (wild-caught)
Sardines
Scallops
Shrimp
Trout
Tuna

BEANS & LEGUMES
Edamame (soybeans)
Garbanzo beans (chickpeas)
Great Northern beans (Navy)
Kidney beans
Lentils

EGGS & DAIRY
Cheese (from grass-fed cows)
Eggs (organic)
Greek Yogurt
Milk (organic)

GRAINS (Gluten-free)
Brown rice
Millet
Oatmeal (steel-cut)
Popcorn

VEGETABLES
Artichoke hearts
Arugula
Asparagus
Avocados
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Chard (Swiss)
Cucumbers
Eggplant
Garlic
Kale
Leeks
Mushrooms (shitake, crimini)
Olives
Onions
Potatoes
Romaine Lettuce
Spinach
Squash (summer, winter)
Sweet potatoes & yams
Tomatoes

FRUITS
Apples
Bananas
Blackberries
Blueberries
Cantaloupe
Cranberries
Figs
Grapes
Kiwi
Lemons & Limes
Oranges
Pears
Pineapple
Raspberries
Strawberries
Watermelons

HERBS & SPICES
Basil
Black pepper
Cayenne pepper
Chilli pepper (dried)
Cilantro
Cumin
Dill
Ginger
Oregano
Parsley
Peppermint
Rosemary
Sage
Thyme
Turmeric

CONDIMENTS
Balsamic Vinegar
Dijon mustard
Guacamole
Horseradish
Hummus
Ketchup
Pesto
Salsa

SWEETENERS
Cinnamon (ground)
Dark chocolate/Cocoa
Honey (raw)

IN MODERATION
Butter
Canola Oil (high heat cooking)
Nuts, Seeds, Peanut Butter
Olive Oil (extra virgin)
Seeds

AVOID
Salt
Sugar
Bread, Pasta, Pastries
Fast Food
Fried Food
Mayonnaise
Processed Foods
Salad Dressings
Soda

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