Vegetables and Fruits
Eat a variety of vegetables and fruits. To save money, buy vegetables and fruits that are in season, frozen, or canned.
Buy only BPA - free canned foods and be aware of produce that is better bought organically to minimize pesticide exposure. Check out theEWG's Dirty Dozen and Clean 15 lists for more information.
Fresh vegetables such as tomatoes, cabbage, broccoli, green beans, brussel sprouts and spinach
Leafy greens for salads or stir-fry – romaine lettuce, spinach, kale, collard greens, swiss chard, bok choy
BPA - free canned vegetables low in sodium (salt)
Frozen vegetables without added butter or sauces
Fresh fruits such as apples, oranges, bananas, pears, and peaches
BPA - free canned fruit in 100% juice, not syrup
Dried fruit
Frozen berries without added sugar
Milk and Milk Products
Look for low-fat milk products. Or choose organic soy products with added calcium.
Low-fat (2%) milk
Low-fat yogurt
Cheese (3 grams of fat or less per serving)
Organic soy-based drinks with added calcium (soymilk)
Breads, Cereals, and Grains
For products with more than one ingredient, make sure whole-wheat or whole-grain is listed first.
100% whole-wheat bread or sprouted grain breads
Whole-grain breakfast cereals like oatmeal (steel cut)
Whole grains such as brown or wild rice, quinoa, barley, and bulgur, wheat berry, millet
Whole-wheat or whole-grain pasta, brown rice pasta
Meat, Beans, Eggs, and Nuts
Choose lean cuts of organic grass-fed beef or free range poultry.
Seafood, including cold-water fish (high in Omega 3's) and shellfish
Chicken and turkey breast without skin
Beef: round, sirloin, tenderloin, extra lean ground beef
Beans, lentils, and peas
Eggs and egg whites
Nuts and seeds
Fats and Oils
Cut back on saturated fat and look for products with no trans fats.
Organic Butter Spreads (soft, tub, or liquid) with no trans fats
Vegetable oil (olive or sesame oil); Coconut oil
Here's to your health,
Dr. Mead