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It must be our most requested topic. The question asked most often. Can you give me a list of healthy foods? This may sound like an easy task, yet nutrition and what we should eat remain contradictory, confusing and complex at best. At worst the nutritional debate is liable to make you cross and hungry.
Our list of healthy foods is simple and by no means exhaustive. To include everything would be to err on the side of impracticality. For a more comprehensive guide it’s worth looking at the Glycaemic Index list of foods here. This is a measure of how quickly foods are converted into blood sugar and then stored as fat.
In order to maintain sanity and most of all sustainability we recommend that people eat the good stuff 80% of the time and the “avoid” stuff 20% of the time. So over a week of (ideally 21) main meals and 14 snacks (3 a day, 2 a day respectively) that’s 3 cheat meals and 2 cheat snacks. Obviously to lose weight you need to also eat slightly less than you need!
Starch, flour, refined sugar, fruit juices, fruit smoothies, pastries, excessive animal fats.
Good complex carbohydrate – but moderate relative to activity levels
Oats, wholegrain wheat, brown rice, wild rice, sweet potato, quinoa, buckwheat, soya beans (and derivatives), chick peas.
All berries, cantaloupe, grapefruit, oranges, guava, lemon, lime, nectarine, pear, watermelon, avocado.
Bananas, pineapples, grapes, raisins.
Artichokes, artichoke hearts, asparagus, bamboo shoots, bean sprouts, broccoli, brussels sprouts, cauliflower, celery, cucumber, daikon, eggplant, leeks, lentils, beans (green, kidney, garbanzo), greens (collard, kale, mustard, turnip), mushrooms, okra, onions, pea pods, peppers, radishes, rutabaga, squash, sugar snap peas, swiss chard, tomato, water chestnuts, watercress, zucchini, cabbage (green, bok choy, Chinese), salad greens (chicory, endive, escarole, iceberg lettuce, romaine, spinach, arugula, radicchio, watercress).
Potatoes, parsnips, corn, turnips, carrots, beet.
Good animal Protein
Salmon, fresh tuna, herring, sardines, anchovies, chicken, lean pork, eggs (particularly egg whites), beef and lamb only occasionally.
All plant oils, coconut, avocado, nuts and seeds (but high in calories so only small amounts), olives, peanut butter (but see above for nuts and seeds), cottage cheese, chia seeds.
Trans fats (cooking oil or any oil used for cooking).
Animal fats, dairy