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