Healthy Foods to Eat

Healthy Foods to Eat

by Moses Nutrition © November 2016

Vegetables

Organic is best. Frozen is okay. Ideally 70% of your diet should be vegetables and at least half your vegetables should be cooked. Eat a variety!

These vegetables should mostly be eaten cooked (occasionally raw is fine):

Highly Recommended:
Bamboo shoots
Beet greens
Bok choy
Broccoli
Broccolini
Brussels sprouts
Cabbage (all kinds)
Cauliflower
Chives
Collard greens
Daikon radishes
Garden Cress
Green Beans
 
Kohlrabi
Mizuna
Mushrooms
Mustard greens
Parsley
Purslane
Radishes
Rapini (Broccoli rabe)
Rutabaga
Snap and Snow Peas
Spinach
Sprouts (except alfalfa)
Turnip greens
 
Turnips
Watercress

In Moderation:
Cassava
Peas
Pumpkin
Squash
Sweet potatoes
Yams
Zucchini

 
These vegetables can be eaten raw or cooked:

Artichokes
Arugula
Asparagus
Basil
Beets
Carrot greens
Carrots
Celery
Celery root
Chicory
Cilantro
Cucumber
Dandelion greens
Endive
Escarole
Fennel
Garlic
Ginger
Hearts of palm
Jicama
Kimchi (raw)
Leeks
Lettuce (all kinds)
Mesclun
Mint
Nopales cactus
Okra
Onions
Parsnips
Perilla
Radicchio
Sauerkraut (raw)
Scallions
Swiss chard
Taro root
Yucca


Proteins, Dairy and Fats

All dairy should be organic, from grass-fed cows. All meat should be Pasture-Raised and/or Grass Fed is best. All fish should be wild-caught. A serving is 2-3 eggs or 3-5oz of protein. Slow oxidizers should eat 2-3 servings of protein per day and less fat. Fast Oxidizers should eat more fat and only 2 small servings of protein per day.

Highly Recommended:
Any natural game fowl
Anchovies
Beef
Bison/Buffalo
Butter/Ghee
Chicken
Duck
Eggs
Goat Milk & Cheese
Herring
Kefir
 
Lamb
Healthy Oils*
Plain Yogurt, Full Fat
Raw Cheese
Salmon (Atlantic, Chinook,
  Coho, Pink or Sockeye only)
Sardines (Atlantic and Pacific)
Shad
Sheep Milk Cheese
Turkey
Venison
Recommended:
Chicken Sausage
Cream
Cream Cheese
Crème Fraiche
Sour Cream
Turkey Sausage/Bacon

Occasionally is fine:
Beans & Legumes**
Seeds & Nut Butters***

*Oils – The best oils for cooking are coconut oil, avocado oil, tallow/lard, refined olive oil and ghee. Try to cook on low heat – do not let oils smoke. For non-cooking oils, grass-fed butter, and expeller- or cold-pressed olive, coconut, avocado, flax, macadamia, and walnut oils are the best. Always store oils in the refrigerator so that they don’t go rancid.
**Beans & Legumes – Unsweetened, organic beans and legumes are healthy with the exception of baked beans, which are always sweetened with sugar. Lentils are best and can be eaten up to three times per week. All beans/legumes should be cooked (boiled or pressure-cooked) until quite soft, and then the water they were cooked in needs to be thrown out.
*** Seeds & Nut Butters – Nut and seed butters are ok in moderation as long as they are fresh, roasted, soaked or sprouted, and unsweetened. Almond butter is one of the best. Peanuts and peanut butter are the worst. All seed and nut butters should be limited to 3 Tbsp. every other day. Whole walnuts and 1 or 2 Brazil nuts are ok occasionally.

Sweeteners

In general, it’s best to be reduce sweeteners in your diet. Stevia, Monk Fruit and Chicory Root (inulin) are the best. If a different sweetener must be used, natural raw honey, raw molasses and pure maple syrup are acceptable, but only in small amounts.

Next Page: Foods to Limit

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