Healthy cooking and eating begins with shopping for the right foods. Here is a list of the healthiest foods, as well as, some important considerations to benefit your body and mind.
Fruits
Not all fruits are created equally, some are higher in sugar than others and so can cause concern for those wanting to lose weight and can cause spikes in blood sugar levels.
Lowest in Sugar
- All Berries
- Lemons
- Limes
- Rhubarb
- Cranberries
Low to Medium in Sugar
- Watermelon
- Apricots
- Grapefruit
- Peaches
- Blueberries
- Apples
- Guavas
- Melons
- Papaya
- Nectarines
Medium-High Sugar Content
- Plums
- Kiwi
- Pears
- Pineapple
- Oranges
Highest Sugar Content
- Cherries
- Grapes
- Pomegranates
- Figs
- Bananas
- Mangoes
- Tangerines
Facts about Dried Fruit
Dried fruit is often considered a healthy snack, and really it is, but, it has a problem. During the dehydration process most of the moisture in fresh fruit is removed, which, turns them into a very small versions of their original selves.
This concentrates the same sugar amounts the fresh fruit has into a much smaller piece of fruit. For example, 1 cup of fresh grapes has 104 calories, but, a cup of its dried version, raisins, has 434 calories and a lot more sugar. But, this is not because the fruit has more calories and sugar, it’s because 1 cup fits a lot more raisins than it does grapes, so the volume is the problem.
Usually when people eat dried fruit they don’t stop at one or two pieces, such as, they do with fresh fruit, they eat a handful or cupful and so they ingest much more calories and sugar than if they ate one fresh fruit.
This is something important to keep in mind when choosing dried over fresh fruit.
Vegetables
All green vegetables are safe to eat in abundance, color vegetables, such as, corn and carrots contain more starch and sugars and so have more impact on blood sugars and are higher in calories.
- Artichoke
- Asparagus
- Broccoli
- Bell Pepper
- Cabbage
- Cucumbers
- Brussel Sprouts
- Avocado
- Turnips
- Tomatoes
- Spinach
- Lettuce
- Kale
- Onions
- Greens
- Mushrooms
- Carrots
- Corn
- Beets
- Mustard greens
- Collard Greens
- Turnip greens
- Swiss Chard
- Watercress
Protein
Animal Protein
- Any type of fish (very low in calories and fat, grill, broil or poach).
Salmon is one of the best as it is high in essential omega-3 fatty acids. - Eggs
- Egg Whites (cholesterol free, highly, filling and super healthy)
- Chicken (breasts have the least amount of fat, remove the skin to significantly lower saturated fat)
- Turkey
- Extra Lean Beef (Lean beef has just 1 gram more of saturated fat than a skinless chicken breast, and is a great source of, iron, zinc, and vitamin B12).
- Lean Pork
- Canned Tuna
- Natural Deli Meats: Turkey and Chicken Breast (nitrate free)
Vegan Proteins
- Tofu
- Tempeh
- Legumes (see list below)
Dairy & Dairy Proteins
- Organic Milk
- Almond Milk
- Rice Milk
- Yogurt (Greek is great, for low sugar/carb options choose plain varieties)
- Cottage Cheese
- Milk Chesses
- Cream Cheese
Legumes
Legumes are a class of vegetables and include various peas, beans and lentils. They are very nutritious, and are high in protein, potassium, iron, magnesium and folate, and are low in fat and cholesterol.
Additionally they contain good fats and lots of fiber.
Since they are rich in protein and lower in fat and cholesterol than meat, they make a great animal protein substitute.
- Adzuki beans
- Anasazi beans
- Black beans
- Black-eyed peas
- Chickpeas
- Edamame
- Fava beans
- Lentils
- Lima beans
- Kidney beans
- Red kidney beans
- Soy nuts
Seeds
- Sunflower Seeds
- Chia Seeds
- Fenugreek
- Black Seeds
- Flax Seeds
- Pumpkin Seeds
- Sesame Seeds
Grains
Whole grains, which, usually come in brown tones, have higher fiber counts than their white counterparts, and so they make less of an impact on blood sugar levels. They are a great source of complex carbohydrates and provide key vitamins and minerals for the human body. They are naturally low in fat, and research has shown they lower the risk of diabetes, heart disease, some cancers and other conditions.
- Whole Wheat/Whole Grain/Whole Barley Bread Products
- Whole grain crackers
- Brown Rice
- Brown/Whole Wheat Couscous
- Whole Wheat/Grain Pasta (Using whole wheat versus the refined version increases fiber by 5 grams per serving.)
- Whole Wheat Flour
- Bulgur
- Quinoa
- Natural Oats
- Unflavored Oatmeal
- Whole Grain Barley (studies show it cuts cholesterol by almost 10%)
- Buckwheat (great for pancakes)
Cereals
- Steel cut oats
- Rolled oats
- Barley
- Buckwheat
- Granola
- Grape Nuts
- Kashi Instant Hot Cereal
Cooking Oils
- Grape Seed Oil
- Virgin Coconut Oil
- Olive Oil
- Avocado Oil
- Peanut Oil
- Butter
Dressings/Sauces and Spreads
- Yogurt (use as a substitute for mayonnaise and sour cream in dips and recipes)
- Sour Cream
- Cream Cheese
- Olive Oil
- Vinegar
- Mustard (brown, yellow, Dijon, all good, low in calories with no fat)
- Pickle Relish (watch the sugar in the sweet varieties)
- Low Sodium Soy Sauce
- Avocado (healthy spreadable veggie)
- Fresh Salsa (one of the best ways to add flavor to many dishes, make your own with fresh chopped tomatoes, onion, cilantro, peppers, make it as hot or as mild as you want)
- Ricotta Cheese
- Peanut Butter
- Hummus
- Tahini
- Almond Butter
- Marinara Sauce (see food labels for sodium and sugar counts, homemade is better to control the ingredients)
- Sugar Free and/or Organic Ketchup (they do exist and are much healthier than regular varieties that are loaded with sugar and preservatives)
- Siraracha (this US brand Asian hot sauce has a lot of flavor and can be used on a variety of foods)
- Pesto (sauce made form basil and garlic)
- Hoisin Sauce (Typically used in Asian cooking for Peking Duck and other dishes, not a great option for those watching their sugar intake)
- Fish Sauce ( used as a condiment, in soups, stews, and as a marinade, has 0 fat, and almost no sugar)
- Ponzu Sauce (Another Japanese favorite, great as a sauce and as a marinade)
Spices & Herbs
Spices and herbs can add a great amount of flavor to all types of dishes, and having great flavor makes for a satisfying meal.
- Turmeric
- Ginger
- Cayenne Pepper
- Coriander
- Black Pepper
- Mint
- Basil
- Garlic
- Onion Powder
- Cilantro
- Bay Leaf
- Dry Mustard
- Cream of Tartar
- Celery leaf
- Celery seed
- Chicory
- Chili pepper
- Chives
- Clove Coriander seed
- Dill
- Fennel
- Juniper berry
- Lemongrass
- Licorice
- Oregano
- Paprika
- Parsley
- Peppermint
- Rosemary
- Saffron
- Sage
- Sesame
- Star anise
- Tarragon
- Thyme
- Vanilla
- Wasabi
Flavors
- Brown Sugar
- Ceylon Cinnamon
- Kosher Salt
- Apple Cider Vinegar
- Balsamic Vinegar
- Fresh Garlic
- Onion Powder
- Hot Sauce
- Chicken or Beef Boullion Cubes
- Lemons (juiced for flavor in marinades, sauces, salads)
- Limes (juiced for flavor in marinades, sauces, salads)
Sweeteners
Here are some alternatives to processed sugar:
- Agave
- Raw Honey
- Grade B Maple Syrup
- Stevia (natural plant based sweetener, brand name Truvia)
Healthy Snacks
- Berries
- Melon
- Apples
- Walnuts
- Almonds
- Pistachios
- Peanuts
- Peanut Butter
- Almond Butter
- Dark Chocolate
- Grapes (buy fresh and freeze at home for a super cool snack)
- Any fruit (best eaten fresh, when juiced, turned into a smoothie or dried it doubles it’s sugar impact because it lowers the fiber content significantly)
- Any vegetables (tomatoes, cucumbers, carrots, celery etc)
- String Cheese
- Nutrition Bars (Atkins is highly recommended for low carb no sugar snack bars that taste great)
- Greek Yogurt
- 100 calorie snack bags (look to the cookie aisle)
- Cream cheese
- Applesauce
- Raw vegetables with Hummus as a dip
- Sunflower Seeds
- Rice Cakes
- Air-Popped Popcorn
- Olives
- Pickles (not for low sodium diet)
- Peanut Butter can be smeared on apple slices, banana and celery sticks (sugar free all natural is best)
- Grape Tomatoes (sweet and a negative calorie food, eat them as much as you like)
- Grilled Parmesean Cheese Tomatoes (slice tomato in half, sprinkle cheese on top and roast for a few minutes in the oven)
- Sugar Snap Peas
- Laughing Cow Light Cheese Wedges
- Canned Tuna
- Oatmeal
- Sugar Free Sherbet
- Sugar Free Ice Cream
- Deli turkey or chicken breast (wrap in lettuce and eat away)
- Whole wheat or whole grain bagels
- Wasa Multigrain Crispbread (top with avocado, tomato slices, cream cheese)
- Nori, Seaweed (same as what is wrapped around sushi, on its own it’s crispy and very nutritious, low in calories and zero fat and carbs, mimics potato chips, but, with very few calories, no fat, and no carbs).
- Vegetable Chips
- Pumpkin seeds
- Coffee
- Chicken broth (no MSG)
Drinks
- Water
- Green Tea
- Ginger Tea
- Black, Green, White Tea, Orange Pekoe, Earl Gray
- Coffee
- Aloe Vera Juice
- Drinkable Greek Yogurt
- Kefir
- Kombucha
- Beet Juice
- Carrot Juice
- Tomato Juice
- Wheatgrass Juice
- Fresh Squeezed Fruit Juices
Fruit Juices
Be cautious with fruit juices, many have a lot of sugar and they are high in calories. Fresh squeezed is always best for no added sugar, but, too much of any kind of juice is not ideal for weight loss or calorie control.
They are also insulin triggers that affect the balance of blood sugar levels, so not good for Diabetics or those in a pre-diabetic state. A piece of fresh fruit is a better option.
