Lista Alimente Sanatoase.docx

Veggies

Carbs

Kale, cooked or raw, 1 cup Collards, cooked or raw, 1 cup Spinach, cooked or raw, 1 cup Brussels Sprouts, 1 cup chopped or 5 med. Broccoli, 1 cup chopped Asparagus, 10 large spears Beets, 2 medium Tomatoes, 1 c. chopped, cherry, or 2 med. Squash (summer), 1 cup sliced Winter squash, 1 cup cubed String beans, 1 cup Peppers, sweet, sliced, 1 cup Carrots, 1 cup sliced or 10 medium baby Cauliflower, 1 cup chopped Artichokes, 1/2 large Eggplant, 1/2 medium Okra, 1 cup Jicama, 1 cup sliced Snow peas, 1 cup Cabbage, 1 cup chopped Cucumbers, 1 cup sliced Celery, 1 cup chopped Lettuce, not iceburg, 1 cup Mushrooms, 1 cup Radishes, 1 cup sliced Onions, chopped, 1 cup chopped Sprouts, 1 cup

Sweet potato, 1/2 c. diced Yams, 1/2 c. diced Quinoa, cooked, 1/2 c. Beans (kidney, black, white, etc.) 1/2 c. Lentils, cooked, drained, 1/2 c. Edamame, shelled, 1/2 c. Peas, 1/2 c. Refried beans, nonfat, 1/2 c. Brown rice, cooked, 1/2 c. Wild rice, cooked, 1/2 c. Potato, 1/2 c. mashed or 1/2 medium Corn on the cob, 1 ear Amaranth, 1/2 c. cooked Millet, 1/2 c. cooked Buckwheat, 1/2 c. cooked Barley, 1/2 c. cooked Bulgur, 1/2 c. cooked Oatmeal, steel cut, cooked, 1/2 c. Oatmeal, rolled, cooked, 1/2 c. Pasta, whole grain, cooked, 1/2 c. Couscous, whole wheat, cooked, 1/2 c. Crackers, whole grain, 8 small Cereal, whole grain, low sugar, 1/2 c. Bread, whole grain, 1 slice Pita bread, whole wheat, 1 small Waffles, whole grain, 1 waffle Pancakes, whole grain, 1 small English muffin, whole grain, 1/2 muffin Bagel, whole grain, 1/2 small Tortilla, whole wheat, 1 small Tortilla, corn, 2 small Results & Recovery Formula, 1 scoop

Healthy Fats

Seeds & Dressings

Avocado, 1/4 c. mashed or 1/4 med. Almonds, 12, whole raw Cashews, 8, whole, raw Peanuts, 14, whole, raw Pistachios, 20, whole, raw Pecan halves, 10, raw Walnut halves, 8, raw Hummus, 1/4 c. Coconut milk, canned, 1/4 c. Feta Cheese, crumbled, 1/4 c. Goat Cheese, crumbled, 1/4 c. Mozzarella, low moist., shredded, 1/4 c. Cheddar, shredded, 1/4 c. Provolone, shredded, 1/4 c.

Raw nuts, 2 T. chopped Pumpkin seeds, raw, 2 T. Sunflower seeds, raw, 2 T. Sesame seeds, raw, 2 T. Flaxseed, ground, 2 T. Olives, 10 medium Peanuts, 2 T. Coconut, 2 T. unsweet, shredded Dressings*

Free Foods Water Lemon and Lime Juice Vinegars Mustards Herbs, fresh & dry Spices, except salt Garlic Ginger Hot sauce Flavor Extracts Fruit Strawberries, 1 cup Watermelon, diced, 1 cup Cantaloupe, diced, 1 cup Orange, 1 cup sections or 1 medium Tangerine, 2 small Apple, 1 cup sliced or 1 small Apricots, 4 small Grapefruit, 1 cup sections or 1/2 large Cherries, 1 cup Grapes, 1 cup Kiwi, 2 medium Mango, 1 cup sliced Peach, 1 cup sliced or 1 large Nectarine, 1 cup sliced or 1 large Pear, 1 cup sliced or 1 large Pineapple, 1 cup diced Banana, 1/2 large Papaya, 1 cup diced Figs, 2 small Honeydew melon, 1 cup diced

Meat Sardines, (fresh or canned), 7 medium Boneless, skinless chicken, 3/4 c. cooked, diced Lean ground chicken or turkey, 3/4 c. cooked Fish, freshwater, cooked and flaked, 3/4 c. Fish, cold water, cooked and flaked, 3/4 c. Game, buffalo, venison, cooked, diced, 3/4 c. Game, lean ground, cooked, diced, 3/4 c. Eggs, 2 large Egg whites, 8 large Greek yogurt, plain 1%, 3/4 c. Yogurt, plain 2%, 3/4 c. Shellfish, shrimp, crab, cooked, 3/4 c. Raspberries, 1 cup Clams, canned, drained, 3/4 c. Blueberries, 1 cup Red meat, extra lean, cooked, diced, 3/4 c. Blackberries, 1 cup Lean ground red meat, cooked, 3/4 c. Tempeh, 3/4 c. Tofu, firm, 3/4 c. diced Pork tenderloin, cooked, diced, 3/4 c. Tuna, canned light in water, drained, 3/4 c. Turkey slices, low sodium, fat free, 6 slices Ham slices, low sodium, fat free, 6 slices Ricotta cheese, light, 3/4 c. Cottage cheese, 2%, 3/4 c. Protein powder, 1 1/2 scoops Veggie burger, 1 medium patty Turkey bacon, reduced fat, 4 slices Shakeology, 1 scoop