The Best Eating Plans
- Emphasize fruits and vegetables
- Emphasize whole foods, grains and plant-based foods
- Prioritize nutrient dense and high fiber foods
- Include lean, quality protein
- Support slow and steady weight loss
- Limit processed foods, sugar and refined carbs
- Encourage home cooking, limit eating out
- Emphasize physical activity
What Should I Eat?
- Vegetables, especially cruciferous vegetables and dark leafy greens– broccoli, cauliflower, cabbage, brussels sprouts, kale, and spinach
- Beans and legumes – chickpeas, lentils, edamame, black beans
- Fruits, especially berries – blueberries, raspberries, strawberries, blackberries
- Nuts and seeds – walnuts, sunflower, chia, flax (ground)
- Herbs and spices – turmeric and garlic
- Whole grains – barley, brown rice, buckwheat, millet, oats, popcorn, quinoa, rye, teff, whole-wheat pasta, and wild rice
- Proteins – salmon, shellfish, sardines, poultry and eggs
What Should I Limit? Saturated fat, added sugars, and sodium
- Meat
- Especially red and processed, eating grass fed and pasture-raised if able
- Processed and fast foods
- Sugar-sweetened foods and drinks
- Refined grains
What Should I Drink? Water, tea (especially green, unsweetened or lightly sweetened)
What Should I Limit? Alcohol, soda, sugar-sweetened beverages, fruit juice