Nutritious Food
How to choose what to eat?
Choose a variety of foods from each health category regularly. For the Vitamin B health category, make sure to include a mix of B-vitamin rich options to get all 8 essential B vitamins. Legumes include beans, lentils, green peas, and soybeans.
Vitamin A
- Halibut, Swordfish, Bluefin Tuna, Mackerel & Sockeye salmon
- Sweet Potato (w/ skin)
- Carrots (raw)
- Squash
- Pumpkin
- Cantaloupe
- Leafy green (Spinach, Kale, Collard Greens, Swiss chard, Beet Greens)
Vitamin B
- Brown Rice, Millet, Teff (B1, B3, B5 & B6)
- Legumes (B1, B6, B7, B9)
- Fish (B1, B2, B3, B5, B6, B7, B12)
- Flax Seeds (B1)
- Green Peas (B1, B2, B3, B6, B9)
- Asparagus (B1, B2, B9)
- Eggs (B2, B5, B7, B12)
- Beef (B2, B3, B6, B12)
- Chicken (B2, B3, B5, B6)
- Avocado (B2, B3, B5, B6, B9)
- Mushroom (B2, B3, B5, B7)
- Yogurt (B2, B5, B12)
Vitamin C
- Fruits: Cherry, Citrus, Strawberries, Pineapple, Papaya, Guava, Cantaloupe, Mango
- Broccoli
- Cauliflower
- Bell Pepper
- Brussels sprouts
- Cabbage
- Tomato
- Turnip
- Zucchini
- Radish
- Bitter Melon
- Okra
Vitamin D
- Go outside: 45 min+ sun per day (cloudy & sunny days)
- Fish: Trout, Salmon, Sardines, Tuna, Herring
Vitamin E
- Sunflower Seeds
- Almonds
- Wheat Germ Oil (Cold Pressed)
Vitamin K
- Leafy green (Spinach, Kale, Collard Greens, Swiss chard, Beet Greens)
- Broccoli
- Brussels sprouts
- Fruits: Kiwi, Blueberries
Protein
- Shellfish
- Eggs
- Poultry
- Beef
- Bison
- Fish
- Cottage cheese
- Greek Yogurt
- Legumes
Fat
- 100% expeller/cold pressed olive oil, peanut oil, mustard oil (monounsaturated)
- Almonds, cashews, peanuts, pecans (monounsaturated)
- Peanut butter, Almond butter (monounsaturated)
- Sunflower, Canola, safflower, peanut oils (monounsaturated & polyunsaturated)
- Mackerel, Salmon, Herring, Sardines, Trout, Oysters (high in Omega-3)
- Chia seeds, Flaxseed (high in Omega-3)
- Walnuts (high in Omega-3 & Omega-6)
- Sunflower seeds (high in Omega-6)
- Eggs (high in Omega-6)
- Avocado (high in Omega-6)
Iron
- Oysters, Mussels, Clams, Octopus (heme iron)
- Sardines, Abalone (heme iron)
- Beef (heme iron)
- Poultry (heme iron)
- Spinach, Swiss chard, Beet Greens, Bok choy
- Legumes
- Boiled Soybeans (Edamame)
- Tofu
- Coconut Milk
- Oatmeal
- Dark Chocolate
- Potato (skin)
- Pumpkin
- Bitter Melon
Calcium
- Milk, Yogurt, Cheese
- Spinach, Collard greens, Kale, Bok choy
- Sesame seeds, Chia seeds, Tahini
- Sardines, anchovy, shrimp
Potassium
- Zucchini
- Pumpkin
- Bitter Melon
- Sweet potatoes, Yams, Potato
- Coconut water
- Mushroom
- Tomato
- Spinach, Kale, (cooked, 1 cup)
- Beets
- Radish
- Artichoke
- Carrots
- Peas
- Legumes
- Dried fruits (apricots, raisins, dates)
- Fruit: Bananas, Avocados
- Halibut, Cod, Snapper, Tuna, Salmon
- Milk, Yogurt
- Poultry
- Beef
Fiber
- Legumes
- Fruits: Passion fruit, Avocado, Guava, Blackberries, Raspberries, Pomegranate, Persimmon, Kiwi, Pear, Blueberries, Apples
- Vegetables: Artichoke, Broccoli, Brussels sprouts, Cabbage, Beets, Mushroom, Bitter Melon, Okra, Pumpkin, Squash
- Chia seeds
- 100% Whole Grains: Whole-wheat pasta, Whole-wheat bread, Barley, Oats, Quinoa, Bran cereal