| Healthy carbohydrates: deliver vitamins, minerals, fiber, phytochemicals. Try to pair with a protein when able |
Starchy vegetables: sweet potato, potatoes, winter squash, corn, green peas |
| Whole fruits: berries, banana, apple, pear, stone fruit, citrus fruit, tropical fruit |
| Pulses: lentils, beans, mung beans |
| Whole grains: oats, quinoa, brown rice, black rice, bulgur, barley, whole grain breads/products |
| Other: popcorn, whole grain 3 grams fiber breakfast cereal, sourdough bread |
| Starchy vegetables: sweet potato, potatoes, winter squash, corn, green peas |
| Whole fruits: berries, banana, apple, pear, stone fruit, citrus fruit, tropical fruit |
| Pulses: lentils, beans, mung beans |
| Whole grains: oats, quinoa, brown rice, black rice, bulgur, barley, whole grain breads/products |
| Other: popcorn, whole grain breakfast cereal, sourdough bread |
| Less healthy carbohydrates to avoid or limit: delivers starches, additives, fillers, preservatives, little to no nutrition value |
Sugary drinks: fruit juice, cola, vitamin water, sweetened teas |
| Refined flour: pastries, muffins, bagels, rolls, tortillas, white bread, white pasta, white rice, cookies, and cakes. Products made with whole grain flours are better choices |
| Many gluten-free products are laden with gluten free starches like rice and tapioca flours that are devoid of nutrition |
| Sweets: limit candies and chocolates |
| Junk: French fries, potato chips, highly processed packaged foods |
| ‘Health’ or diet products: sugar sweetened yogurts, nutrition bars |
| Healthy fats: eat fat to get healthy calories and help absorb nutrients |
Olive oil, grapeseed, or avocado oil to cook with, cold-pressed preferred |
| Use an avocado as a spread, dip, or base for a creamy dressing |
| Fatty fish like arctic char, sardines, herring, mackerel, anchovies |
| Nuts and seeds like almonds, pistachios, pecans, macadamia, pine nuts, walnuts, cashews, pumpkin seeds, flax, and chia |
| Eggs, 3–4 per week if cholesterol sensitive |
| Butter from grass fed cows if able, coconut oil in moderation |
| Probiotic foods: Fermented foods promote healthy microbiome, healthy immunity, controlled by the food we eat |
Pickled vegetables, sauerkraut, kimchi |
| Yogurt, coconut yogurt, kefir, buttermilk |
| Miso, tempeh, natto, kombucha |
| Supplements: if choosing over the counter probiotics, look for one with multiple strains of bacteria with a dose in the billions. Time around antibiotics by ±3 hours. Always discuss and disclose with physician |
| Prebiotic foods: essentially, high fiber foods feed the bacteria that create a healthy microbiome |
Leafy greens like dandelion greens, kale, collards, chard, arugula, spinach, mustard greens |
| Asparagus, jicama, Jerusalem artichokes, fennel, bok choy, watercress, lettuces |
| Garlic, onions, leek, scallions, shallots |
| Bananas, plantains, apples, pears |
| Fresh herbs like parsley, dill, mint |
| Healthy proteins to meet increased needs with acute or chronic infection |
Chicken, fish, meat (>3 oz serving size), eggs, dairy foods like cottage cheese, Greek yogurt, and legumes/pulses and nuts/seeds |
