apples
(pears): eat one dailyavocado
(asparagus, artichokes, extra virgin olive oil): 1/3 to 1/2 avocado multiple times weeklyBeans
(all beans - pinto, chickpeas, lima, great northern, navy -, lentils, legumes, green beans, green peas, sugar snap peas): four 1/2-cup servings per weekBlueberries
(purple grapes, strawberries, cherries, raspberries, cranberries, raspberries, currants, blackberries, boysenberries, other dark colored berries): 1-2 cups dailyBroccoli
(bok choy, cabbage, cauliflower, collard greens, kale, mustard greens, turnip greens, Brussel sprouts, Swiss chard, rutabaga, kohlrabi, broccoflower, arugula, watercress, daikon root, wasabi, liverwort): 1/2 to 1 cup dailycinnamon
- sprinkle it on your oatmeal, in your coffee, in soups, fruit dips ... use it often!dark chocolate
is considered one of the 12 best foods! Yum! Sidekicks include red wine and green tea.flax
is noted as an alternative to salmon ... the keypoint being that we need to get in our Omega-3's each weekFruits:
kiwi, canteloupe, apricots, dried fruits w/no additional sugar or high-fructose sugar added to themhoney:
1-2 tsp multiple times weeklyonions
is listed as one of the 12 best foods, too. Sidekicks include garlic, shallots, leeks, green onions, and chivesolive oil, extra virgin
(canola oil): 1 Tbl most daysOranges
(lemons, grapefruit, tangerines, limes, kumquats): 1 serving dailypomegranates
(plums): 4-8 oz of 100% pomegranate juice multiple times weekly or any amount of seedsPumpkin
(carrots, butternut squash, sweet potatoes, orange bell peppers): 1/2-cup most daysSoy
(soymilk, soy nuts, tofu, edamame, tempeh, miso): 15 g soy protein daily in 2 separate meals or snacksSpinach
(kale, collards, mustard greens, turnip greens, romaine lettuce, orange bell peppers): 1 cup steamed or 2 cups raw most days"super spices":
cumin, turmeric, oregano, thyme, garlicTea (green or black)
: 1+ cups dailyTomatoes
(watermelon, pink grapefruit, papaya, guava): one serving of processsed tomatoes/day ... or ... multiple servings of fresh tomatoes per weekTurkey
(chicken): 3-4 servings/week of 3-4 oz. WeeklyWalnuts
(almonds, pistachios, sesame seeds, peanuts, pumpkin & sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews): 1 oz, five times weeklyWhole Grains, especially Oats, wheat germ, ground flaxseed
(brown rice, wheat, barley, millet, buckwheat, rye, bulgur wheat, amaranth, quinoia, triticale, kamut, yellow corn, wild rice, spelt, couscous): 5-7 servings dailyWild Salmon
(halibut, canned tuna, sardines, trout, oysters, clams, mackerel, herring, sea bass, Omega-enriched eggs, flax or ground flaxseed): 2-4 times/weekYogurt
(kefir, soy yogurt): 1-2 cups most days