Personal Trainer Jeff Denton’s Healthy Food and Nutritional Choice List The Healthiest Foods List: Vegetables Artichokes Arugula Asparagus Beets Bok Choy Broccoli Broccoli Rabe Brussles Sprouts Cabbage Carrots Cauliflower Celery Collard Greens Dandelion
Eggplant Endive Fennel Green Beans Horseradish Jerusalem Artichoke Jicama Kale Kohlrabi Leeks Mushrooms Okra Onions Peppers – hot
Peppers – sweet Pumpkin Purslane Spinach Squash Sweet potato Swiss Chard Tomatoes Turnips Watercress Parsnips Rutabagas Snow Peas
Grains Oatmeal Quinoa
Brown Rice Sprouted Ezekiel Bread Beans & Legumes
Black Beans Garbanzo Beans
Kidney Beans Lentils Fruits
Apples Apricots Avocados Bananas Blueberries Cantaloupe Cherries Coconut Cranberries Dates Figs
Goji Berries Grapefruits Grapes Guava Honeydew Kiwi Lemons/Limes Mangoes Oranges Papya Peaches
Pineapple Prunes Raisins Raspberries Strawberries Watermelon Bitter Melon Pears Persimmons Quince Star Fruit
Nuts, Seeds, & Nut Butters Almonds/Almond Butter Brazil Nuts Cashews Hazelnuts Macadamia Nuts
Peanuts/Peanut Butter Pecans Pistachio Nuts Pumpkin Seeds Sesame Seeds/ Sesame
Edamame Tempeh
Miso Natto
Butter/Tahini Sunflower Seeds Walnuts
Soy Foods
Dairy Butter/Ghee Cheese
Raw/Organic Milk Yogurt Meat/Poultry & Eggs
Chicken Breast Grass Fed Beef
Lean Turkey Free Range Eggs
Lamb Wild Game
Fish/Seafood Crustacea (crayfish, prawns, shrimp, lobster) Mackerel Mollusks (clams, mussles,
scallops, oysters) Sardines Tuna White Fleshed Fish (cod,
flounder, halibut, orange roughly, Pollack, rockfish) Wild Alaskan Salmon
Specialty Foods Bee Pollen, Propolis and Royal Jelly Dark Chocolate Licorice Sauerkraut Olives Sea Vegetables
Green Foods and Drinks (cereal grasses, barley grass and wheat grass; and microalgae, spirulina, chlorella, and wild blue green algae)
Kimchi Sprouts Umeboshi Plums Wheat Germ Whey Protein Powder Brewer’s Yeast
Beverages Acai Berry Juice Coffee Cranberry Juice Fresh Vegetable/Fruit Juice
Noni Pomegranate Juice Red Wine Tea (green, black and white)
Grapefruit Juice Water Aloe Vera Juice
Oils Almond Coconut Extra Virgin Olive
Flaxseed Oil Hempseed Oil Macadamia Nut Oil
Red Palm Oil Sesame Oil
Herbs, Spices & Condiments Cardamom Cinnamon Cloves Cumin Garlic
Ginger Mustard Seeds Oregano Parsley Rosemary
Sage Thyme Turmeric Vinegar
Sweeteners Black Strap Molasses Stevia
Unfiltered Honey (the harder the better)
9 RULES for Lifelong Healthy Eating 1. Eat 3 servings of fruits and 6 servings of vegetables from the rainbow of colors per day. 3 snacks of fruit and 2 servings of vegetables per meal is an easy way to remember. 2. Eat Organic fruits, vegetables, and dairy. Eat organic, free range or wild meat/fish only. 3. Drink filtered or spring water only. 4. Absolutely no Hydrogenated Oils or Transfats in the diet. 5. Avoid refined sugar and grains (except oatmeal, quinoa and rice) as much as possible! 6. Use only Stevia or Xylitol as natural sugar substitutes (no Splenda, Equal or Nutrasweet). 7. Eat while sitting in a relaxed environment. Never eat when upset. 8. Base diet around the foods on the 150 Healthiest Foods list. 9. A whole foods diet high in organic fruits, vegetables, beans, legumes, spices, balanced fats and good quality protein provides the most nutrient dense meals.
Fruits and Vegetables You should NEVER buy unless they are organically grown! 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14.
Strawberries Bell Peppers Spinach Cherries (grown in the U.S.) Peaches Cantaloupe (grown in Mexico) Celery Apples Apricots Green Beans Grapes (grown in Chile) Cucumbers Pears Winter Squash
When Buying: 1. Bread: should contain 3 grams fiber per slice, sprouted grains and no hydrogenated oils. Refrigerate bread to maintain freshness 2. Oil – Use only expeller-expressed, unrefined coconut oil or sesame oil for high temperature cooking. Extra virgin Olive and Flax seed oil in opaque containers are a healthy choice for salad dressings. Keep all oils refrigerated to prevent rancidity. 3. Eggs: buy cage free, organic eggs (preferably high in omega-3 fatty acids) 4. Butter: buy only organic butter. 5. Milk: always buy organic, choose almond or hemp milk as a healthy alternative to cow’s milk 6. Buy Tuna packed in water 7. Olives: buy “oil cured”, “brine cured”, “water cured” or “dry salted”