Foods to Eat

The majority of your diet should be made up of the following foods:

• Non-starchy vegetables: Kale, arugula, spinach, broccoli, cauliflower, peppers, mushrooms, asparagus, tomatoes, etc.

• Fruits: Berries, apples, pears, citrus fruits, melon, grapes, bananas, etc.

• Starchy vegetables: Potatoes, peas, sweet potatoes, plantains, butternut squash, etc.

• Fish and shellfish: Sea Bass, salmon, cod, clams, shrimp, sardines, trout, oysters, etc.

• Eggs: Whole eggs are more nutrient dense than egg whites.

• Poultry and meat: Chicken, turkey, beef, bison, lamb, etc.

• Plant-based protein sources: Tofu, tempeh, plant-based protein powders.

• Whole grains: Oats, brown rice, farro, quinoa, bulgur, barley, millet, etc.

• Legumes: Chickpeas, kidney beans, lentils, black beans and more.

• Healthy fats: Avocados, olive oil, unsweetened coconut, avocado oil, coconut oil, etc.

• Dairy products: Full-fat or reduced-fat plain yogurt, kefir and full-fat cheeses.

• Seeds, nuts and nut butters: Almonds, macadamia nuts, pumpkin seeds, walnuts, sunflower seeds, natural peanut butter, almond butter and tahini.

• Unsweetened plant-based milks: Coconut, almond, cashew and hemp milk.

• Seasonings: Turmeric, garlic, oregano, rosemary, chili pepper, black pepper, salt, etc.

• Condiments: Apple cider vinegar, salsa, lemon juice, garlic powder, etc.

• Non-calorie beverages: Water, sparkling water, coffee, green tea, etc.

Be sure to eat plenty of fiber-rich foods and quality sources of protein at each meal.