SHOPPING a list of products for a healthy diet

Use this shopping list as a guide when you go shopping.
These foods are high in fiber and saturated with essential fatty acids, antioxidants, vitamins, and minerals.

Vegetables

  • Artichokes – of all types: fresh, frozen, in glass or metal cans, but without additives and marinade. Only two ingredients must be indicated on the packaging: artichokes and water
  • Eggplant
  • Sweet potato
  • Broccoli
  • Swede
  • Brussels sprouts
  • Peas
  • Mustard
  • Mushrooms
  • Daikon (white radish)
  • Dandelion greens
  • Zucchini – yellow, zucchini
  • Cabbage – all types, including sauerkraut
  • Chinese cabbage
  • Leafy greens (mixed)
  • Onion – Red, Yellow, Green
  • Leek
  • Shallot
  • Carrot
  • Sea vegetables and seaweed: kombu, kelp, nori, palmaria, hijiki
  • Cucumbers – all types
  • Peppers are sweet and hot. Chile: Anaheim, banana, cherry, pepperoni, blanched, serrano habanero, jalapeno.
  • Sweet: Bulgarian, Italian hot, pimento.
  • Pickles, including sauerkraut, kimchi, and pickles
  • Rhubarb
  • Radish
  • Turnip
  • Bamboo sprouts
  • Wheat sprouts
  • Bean Sprouts
  • Arugula
  • Lettuce – all types except Iceberg
  • Beets – fresh or canned, sugar-free
  • Beet tops
  • Celery – including leaves
  • Asparagus
  • Spirulina (a type of algae)
  • Turnip
  • Pumpkin
  • Beans – green, yellow, green
  • Fennel
  • Cauliflower
  • Chicory
  • Spinach

Fruit

(all fruits and vegetables may be fresh or frozen unless otherwise indicated)

Low Glycemic Index Fruit (0–50)

  • Orange
  • Cherry
  • Grapefruit
  • Pears – all types
  • Blackberry
  • Strawberry
  • Kumquat
  • Lime
  • Lemon
  • Peach
  • Tomato (for our purposes, a tomato is considered a fruit, not a vegetable)
  • Plum
  • Blueberries
  • Prunes
  • Mulberry
  • Apples – All Kinds
  • Goji berries

Fruits with a high glycemic index (50–100)

  • Apricot
  • A pineapple
  • Watermelon
  • Garnet
  • Guava
  • Melon
  • Figs – only fresh
  • Kiwi
  • Clementine
  • Cranberry
  • Raspberries
  • Mango
  • Mandarin
  • Nectarine
  • Papaya

Complex carbohydrates

Serving Size: 1 cup cooked cereals; ½ cup cooked bean; 30 g crackers or pretzels; 1 slice of bread; 1 tortilla ½ bagel; 1 medium sweet potato

  • Legumes: white and black beans, beans, lima beans, spotted beans, adzuki; but not peas, peanuts, or soybeans
  • Buckwheat flour
  • Quinoa
  • Oats / oatmeal
  • Walnut flour
  • Brown rice pasta
  • Sprouted grain – bagels, bread, tortillas
  • Millet
  • Rye flour
  • Rice – brown, black, red, wild
  • Wheat Sprouts (Serving Size – One Glass)
  • Sweet potatoes/yams (for our purposes, sweet potatoes and yams are considered a source of complex carbohydrates, not vegetables)
  • Sorghum
  • Spelled – pasta, pretzels, tortilla
  • Fricke (roasted young wheat; considered “ancient cereal”)
  • Khorasan wheat
  • Barley – black or white

Proteins

Animal protein

Food. Raw steak on the table
  • Beef – all low-fat parts, low-fat minced meat, shoulder blade
  • Bivalves
  • Jerky (jerky) – beef, turkey, moose, ostrich meat
  • Game – venison, moose, pheasants, etc.
  • Caviar
  • Turkey
  • Squid
  • Crab meat
  • Shrimp
  • Rabbit
  • A hen
  • Salmon – smoked, fresh, frozen or canned
  • Shellfish
  • Scallop
  • Sliced ​​meat – turkey, chicken, roast beef (only without nitrates)
  • Processed low-fat meat – prosciutto, Black Forest ham, smoked ham (only without nitrates)
  • Lobster
  • Fish – caught in the wild, any, especially flounder, mackerel, sea bass, sea tongue, halibut, haddock, pollock, sardine, herring, stingray, sunflower, cod and trout (avoid bottom fish like tilapia, groupers and catfish, because they usually have more pollutants)
  • Pork – tenderloin, loin, chops
  • Corned beef
  • Tuna
  • Oysters – fresh, raw or boiled; or frozen in water, but without any additives.
  • Guinea fowl
  • Lamb
  • Whole eggs, any size (one serving – two eggs)

Vegetable protein

Serving Size: ½ cup cooked bean or mushroom; ½ cup cooked cereals; ¼ cup raw nuts

Soy bean on white table background.

Note: some products from this list are also found in other lists, in particular, “Complex carbohydrates”, “Vegetables” and “Healthy fats”. These products can be used in the food card for both those and other purposes, the difference is only in the size of the portion.

  • Legumes: white and black beans, beans, lentils, adzuki, etc .; but not peas, peanuts, or soybeans
  • Mushrooms
  • Wild rice
  • Quinoa
  • Almond Cheese / Almond Flour
  • Oats
  • Oat bran
  • Nuts and seeds – only raw, all kinds (Brazil nut, walnut, sesame seeds, almonds, pecans, pumpkin seeds, flax seeds), including oil from them

Healthy fats

Serving Size: 1 cup peanut milk; ¼ cups of raw nuts, seeds or coconut; ¼ cup olives; 3 tablespoons of dressing; 2 tablespoons of vegetable oil; 2 tablespoons of nut or seed oil

Raw salmon fish steaks with ingredients on dark background. View from above with copy space.
  • Avocado – ½ average fruit
  • Coconut milk
  • Coconut
  • Sesame oil
  • Flax-seed
  • Mayonnaise – in safflower oil
  • Grape seed oil
  • Almond milk
  • Cashew milk
  • Olives
  • Olive oil
  • Nuts and seeds – only raw, all kinds (Brazil nut, walnut, sesame seeds, almonds, pecans, pumpkin seeds, flax seeds), including oil from them
  • Tahini (Sesame Oil)
  • Hummus (⅓ cup)

Herbs, spices, seasonings and other products

  • Agar-agar
  • Arrowroot (starch)
  • Homemade or natural/sugar-free broths – beef, chicken, vegetable, turkey
  • Mustard – all types
  • Ginger – Fresh or Ground
  • Cocoa Powder, Raw
  • Coconut Amino Acids
  • Xanthan gum (not from corn)
  • Lime zest
  • Lemon zest, lemon verbena leaves
  • Bow of speed
  • Sea salt
  • Pepper spices – cayenne pepper, red pepper flakes, paprika, chili powder, etc.
  • Nutritional yeast
  • Sweeteners – Pure Stevia or Birch Xylitol
  • Chili powder
  • Salsa, including fermented
  • Sesame seeds
  • Salted vegetables
  • Spices – coriander, cinnamon, cumin, turmeric, nutmeg
  • Dried or fresh herbs: basil, bay leaf, mint, oregano, parsley, rosemary, celery seeds, thyme, dill, tarragon (note: avoid any peppers, including spices made from chili – pepper flakes and cayenne pepper if you are treating from autoimmune disease)
  • Tabasco
  • Tamari (soy sauce)
  • Vinegar – any (including coconut and rice, if sugar is not added to them)
  • Horseradish, fresh or canned
  • Black pepper
  • Garlic – Fresh and Garlic Powder
  • Vanilla extract
  • Apple vinegar

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