Category

Food

Vegetables

Asparagus; Beets; Bell peppers; Broccoli; Brussels sprouts; Cabbage; Carrots; Cauliflower; Chard (Ruby, Rainbow, Swiss); Cucumbers; Eggplant; Garlic; Green beans; Greens (Collard, Kale, Mustard, Turnip, Spinach); Mushrooms (Common, Crimini, Portobello, Shiitake); Onions; Peas; Potatoes (Sweet, White and Yams); Romaine lettuce; Squash (Summer, Winter); Tomatoes

Fruits

Apples; Apricots; Bananas; Avocados; Berries (Blackberries, Blueberries, Cranberries, Raspberries, Strawberries); Black olives; Cherries; Figs; Grapefruit; Grapes; Kiwifruit; Lemons; Limes; Melon (Cantaloupe, Honeydew, Watermelon); Nectarines; Oranges; Papaya; Peaches; Pears; Pineapple; Plums; Prunes; Raisins

Grains

Amaranth; Barley; Buckwheat; Bulgur; Corn; Millet; Oats; Quinoa; Rice (Arborio, Brown, Jasmine, Wild); Rye; Spelt; Triticale; Wheat berries; Whole grain breads, cereal, pasta; Whole wheat breads, cereal, and pasta

Proteins

Beans (Black, Chickpeas, Garbanzo, Kidney, Lima, Lentils, Navy, Pinto, Soy); Beef, lean; Chicken, skinless; Eggs; Egg whites; Hummus; Miso; Nuts (Almonds, Cashews, Peanuts, Walnuts); Peanut butter, natural; Pork, lean; Seafood, unbreaded (Fish, Salmon, Tuna); Seeds (Flax, Hemp, Pumpkin, Sesame, Sunflower); Tahini; Tempeh; Tofu; Turkey, skinless; Veggie burgers; Wild game, skinless

Calcium-Rich Foods

Almond milk; Cheese (Low fat, Cottage); Milk (Almond, Rice, Skim or 1%, Soy); Orange juice with calcium; Low fat Yogurt with active cultures

Miscellaneous

Canola oil; Chocolate (especially dark); Green tea; Olive oil

Food

Description

Low-fat or No-fat Yogurt

This is a terrific source for calcium, protein and potassium. Many manufacturers are also adding probiotics to commercial yogurt. These “good for you” bacteria help stabilize the helpful bacteria in your body. If you can find yogurt with vitamin D added, eating yogurt every day can help provide many of the essential nutrients you need.

Eggs

Packed with protein, starting your day with eggs may help you cut down on calories for the rest of the day. Eggs are also a good source of other essential vitamins and minerals.

Nuts

Although relatively high in fat, nuts are an excellent source of fiber, protein and antioxidants. Be sure to eat no more than one ounce of nuts each day.

Kiwis

Kiwi fruit is packed with antioxidants, vitamin C, fiber, and potassium. Kiwis are also one of the few fruits that can provide a natural source of vitamin E.

Quinoa

Quinoa is a whole grain that is extremely high in protein, fiber, and iron. It also contains zinc, selenium and vitamin E. Prepare this whole grain like you would your favorite rice!

Beans

Any vegetarian can tell you that beans are an excellent source of high quality protein, fiber, carbohydrates and potassium Many beans also contain the important omega-3 fatty acids.

Salmon

Another exceptional source of the omega-3 fatty acids is salmon. Important for heart health, you can get enough of the fatty acids by eating salmon or other fatty fish two times a week. Salmon is also high in protein and iron. If you do not like salmon, you can substitute tuna.

Broccoli

Broccoli is one of the best sources of vitamins A, C and K. It also contains fiber which is important for digestive health.

Sweet Potatoes

One of the best sources of vitamins A and C, sweet potatoes are also a good source of calcium and potassium. Try a sweet potato with a little pepper instead of a “loaded” white potato.

Berries

Most of the berries are extremely high in cancer fighting antioxidants, water and fiber. Instead of eating candy to satisfy your sweet tooth, eat a handful of berries. Blueberries and cranberries are among the highest in nutrients in the berry family.