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List of Healthy Whole Foods

Proteins

Animal-Based Proteins

  • Chicken Breast (cooked): 2-6 oz

  • Lean Beef (cooked): 2-6 oz

  • Pork Chop (cooked): 2-6 oz

  • Turkey (cooked): 2-6 oz

  • Salmon (cooked): 2-6 oz

  • Tuna (canned in water): 2-6 oz

  • Eggs: 1-3 eggs (about 1.5-6 oz)

Plant-Based Proteins

  • Tofu (firm): 2-8 oz

  • Tempeh: 2-8 oz

  • Lentils (cooked): 4-8 oz

  • Chickpeas (cooked): 4-8 oz

  • Black Beans (cooked): 4-8 oz

  • Quinoa (cooked): 4-8 oz

Dairy and Dairy Alternatives

  • Greek Yogurt (plain): 4-8 oz

  • Cottage Cheese: 4-8 oz

  • Milk (whole): 4-12 oz

  • Almond Milk (unsweetened): 4-12 oz

  • Soy Milk: 4-12 oz

Nuts and Seeds

  • Almonds: 1-2 oz

  • Peanuts: 1-2 oz

  • Chia Seeds: 1-3 oz

  • Flaxseeds: 1-3 oz

 

Carbohydrates

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Grains and Cereals

  • Brown Rice: 3-8 oz

  • Quinoa: 3-8 oz

  • Oats: 3-8 oz

  • Whole Wheat Bread: 1-4 slices (about 1-4 oz per slice)

  • Barley: 3-8 oz

  • Buckwheat: 3-8 oz

Legumes

  • Lentils: 4-8 oz

  • Chickpeas: 4-8 oz

  • Black Beans: 4-8 oz

  • Kidney Beans: 4-8 oz

  • Green Peas: 4-8 oz

  • Soybeans: 4-8 oz

Vegetables

  • Sweet Potatoes: 3-8 oz

  • White Potatoes: 3-8 oz

  • Carrots: 3-8 oz

  • Beets: 3-8 oz

  • Parsnips: 3-8 oz

  • Yams: 3-8 oz

Fruits

  • Apples: 1 small to 1 large (about 4-8 oz)

  • Bananas: 1 small to 1 large (about 3-7 oz)

  • Oranges: 1 small to 1 large (about 4-8 oz)

  • Berries: 2-8 oz

  • Pears: 1 small to 1 large (about 4-8 oz)

  • Grapes: 2-8 oz

  • Mangoes: 4-8 oz

Vegetables

  • Broccoli: 3-8 oz

  • Spinach: 2-8 oz

  • Kale: 2-8 oz

  • Brussels Sprouts: 3-8 oz

  • Zucchini: 3-8 oz

  • Bell Peppers: 3-8 oz

 

Fats

Oils

  • Olive Oil, Coconut Oil, Avocado Oil, Canola Oil, Sunflower Oil, Flaxseed Oil, Sesame Oil: 1-3 tablespoons (about 0.5-1.5 oz)

Nuts and Seeds

  • Almonds, Walnuts, Cashews, Chia Seeds, Flaxseeds, Pumpkin Seeds, Sunflower Seeds: 1-2 oz

Nut Butters

  • Almond Butter, Peanut Butter, Cashew Butter, Sunflower Seed Butter: 1-3 tablespoons (about 0.5-1.5 oz)

Dairy Fats

  • Butter, Ghee: 1-3 tablespoons (about 0.5-1.5 oz)

  • Heavy Cream: 1-4 tablespoons (about 0.5-2 oz)

 

Remember, these are general guidelines, and portion sizes should be adjusted based on individual nutritional requirements and goals.

  • Foods to Limit or Avoid

  • Processed and Packaged Foods: High in added sugars, sodium, and unhealthy fats.

  • Examples: Chips, cookies, instant noodles, microwave meals, frozen pizzas, canned soups, boxed meal kits, snack cakes, pastries.

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  • Sugary Beverages: High in sugar and calories, low in nutritional value.

  • Examples: Soda, energy drinks, sweetened coffee and tea, fruit drinks, flavored milk, sports drinks, sweetened iced teas.

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  • Refined Grains: Stripped of fiber and nutrients.

  • Examples: White bread, white rice, pastries, white pasta, most breakfast cereals, crackers, pretzels, bagels.

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  • Processed Meats: High in sodium and preservatives.

  • Examples: Sausages, hot dogs, deli meats, bacon, pepperoni, salami, corned beef.

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  • High-Sugar Snacks and Sweets: Can contribute to weight gain and health problems.

  • Examples: Candy, chocolate bars, ice cream, cakes, doughnuts, sweet pies, brownies, dessert bars, sugary cereals.

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  • Fast Food: Generally high in calories, unhealthy fats, and sodium.

  • Examples: Burgers, fried chicken, fries, pizza, tacos, fried fish sandwiches, milkshakes.

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  • Trans Fats and Partially Hydrogenated Oils: Harmful fats linked to heart disease.

  • Found in: Some margarines, packaged baked goods, certain fried foods, non-dairy creamers, frozen pizza.

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  • High-Fat Dairy Products: Full-fat versions can be high in saturated fat.

  • Examples: Whole milk, cream, certain cheeses, butter, cream cheese, sour cream.

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  • Alcohol: High consumption can lead to various health issues.

  • Includes: Beer, wine, spirits, liqueurs, mixed drinks.

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  • Artificial Sweeteners and Additives: May be best limited in a healthy diet.

  • Found in: Diet sodas, sugar-free products, low-calorie snacks, certain candies, processed meats.

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  • High-Sodium Foods: Can contribute to high blood pressure and heart problems.

  • Examples: Salty snacks, canned vegetables with added salt, pickles, olives, soy sauce, teriyaki sauce, certain salad dressings.

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  • Caffeine: In excess, can cause nervousness, insomnia, and other issues.

  • Examples: High-caffeine coffee and tea, energy drinks, certain soft drinks, chocolate.

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  • General Guidelines for a Healthier Diet

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  • Whole Foods: Emphasize whole, minimally processed foods in your diet.

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  • Balance: Ensure a balanced intake of fruits, vegetables, whole grains, lean proteins, and healthy fats.

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  • Moderation: Be mindful of portion sizes and moderate the intake of foods high in sugar, salt, and unhealthy fats.

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  • Hydration: Focus on drinking plenty of water and limiting sugary and high-calorie drinks.

  • Variety: Include a wide range of foods to ensure you get a variety of nutrients.

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