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PhatNutrition

 

PRETTY HEALTHY & TASTY Foods

Key to below:        * = Antioxidant (high value)               __   = Good for combating bad LDL Cholesterol

Protein:

  • Fish (Sardine, Herring, Mackerel, Atlantic Salmon, Lake Trout, Albacore Tuna, Halibut)
  • Chicken (best to have organic free-range but a cheaper and accepatble alternative is Freedom Food (RSPCA’s farm assurance & food labelling scheme)
  • Yogurt with live active cultures (probiotics) – Lactobacillus Acidophilus & Lactobacillus Reuter

Vegetable:

  • Tomatoes – maximised by cooking in with tomatoe paste & olive oil (*Tomato Paste, Ketchup, Condensed tomatoe soup, Tinned tomatoes, Tomato juice)
  • Russet & Sweet Potato.  Asparagus, Beetroot, Spinach, Aubergine, Artichoke heart, Peas & Carrot
  • Brassicaceae/Cabbage Family (*Brussels Sprouts, Broccoli, Cauliflower, Kale, Spring Greens, Watercress, Red or White Cabbage, , Bok Choy, Radish)
  • Allium Family (*Garlic, Onions, Leeks, Shallots, Chives).  Allicin made up of diallyl sulphate (DAS) & diallyl disulphide (DADS) in Garlic.

Fruit:

  • Blueberries & Blackberries, Strawberries & Raspberries, Cranberries
  • Apple (Red Delicious), Pineapple, Pear, Banana & Red Grapes
  • Avocado & Olives
  • Citrus (Orange, Grapefruit, Lemon)

Nuts, Seeds & Pulses:

  • Hazelnuts, Walnuts, Pistachios, Almonds
  • Red Beans, Lentils, Chickpeas, Kidney Beans, Pinto beans
  • Pumpkin seeds

Herb & Spice:

  • Turmeric, taken with Pepper (cayenne, red and black)
  • Cinnamon, Thyme, Parsley, Coriander, Anis, Fennel, Basil, Rosemary, Ginger, Fenugreek, Nutmeg, Mustard

Beverages:

  • Green Tea (Japanese – *Sencha-uchiyama, Gyokuro, Sencha)
  • Red Wine (more temperate regions and rainy climate for higher ‘resveratrol’ i.e. a Pinot Noir from humid regions such as Burgundy or the Niagara Valley)
  • Grape Juice, Cranberry Juice, Pomegranate Juice, Beetroot Juice or Prune Juice

Other:

  • Dark Chocolate (50g made from 70% cocoa mass)
  • Canola Oil, Flaxseed Oil, Extra-Virgin Olive Oil
  • Oatmeal, Barley, Oat bran, Rolled Oats, Rye Bread & Brown Rice
  • Cereals – Kellogg’s Honey-Nut, Multi-Grain & Apple-Cinnamon (3g soluble fiber per serving & 2g insoluble)

 

TRY TO AVOID CURED AND PICKLED FOODS                                         

IT IS BEST TO STIR FRY OR STEAM VEGETABLES

LECIGRAN – AIDS FAT BREAKDOWN IN THE LIVER          

GARLIC – REDUCES FATTY DEPOSITS IN BLOOD VESSELS

DANDELION & MILK THISTLE FOR LIVER HEALTH            

PSYLLIUM HUSK – REDUCES DIGESTIVE FAT ABSORPTION   

PECTIN (SOLUBLE FIBER) – LOWERS CHOL. & REGS BLOOD SUGAR            

INSOLUBLE FIBRE PREVENTS CONSTIPATION

 

 

ONLY ORGANIC   USE WITH CAUTION   OK BUT NOT PERFECT   BEST OF BUNCH

Peaches                           Spinach                          Raspberries                     Broccoli

Apples                              Grapes                              Plums                            Blueberries

Sweet Bell Peppers          Lettuce                           Grapefruit                          Papaya

Celery                               Potatoes                         Tangerine                        Cabbage

Strawberries                    Green Beans                Honeydew Melon                Banana

Cherries                           Hot Peppers                    Tomatoes                           Kiwi

Carrots                              Cucumber                     Sweet Potatoes            Canned Tomatoes

Pears                                Mushrooms                    Watermelon                     Sweet Peas

—-                                     Oranges                         Cauliflower                     Asparagus

—-                                       —-                                    —-                                Sweet Corn

—-                                       —-                                    —-                                 Onions

—-                                       —-                                    —-                                Pineapple

—-                                       —-                                    —-                                 Avocado