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You want to eat healthier but you're not sure how to start?   Are you eating too much processed food and ignoring natural, healthy foods? 

Start by choosing foods from the following list each day (feel free to print the list out).  At first, you might try to eat 3-5 of the foods each day.   Then gradually add more and more servings from the foods below, until your diet consists mostly of healthy foods, and less on processed or prepackaged foods.  Try to eat from a variety of the listed foods to avoid boredom.  Go ahead - try something new! 

When preparing your meals, try to keep the foods as "clean" as possible from additional oils, butters, sauces or gravies.  If you're watching your weight, remember: bake, broil, grill, poach or sauté in water or broth. 

Fruits
  • apple
  • applesauce
  • banana
  • blackberries
  • blueberries
  • cantaloupe
  • cherries
  • cranberries
  • grapes
  • kiwi
  • mango
  • nectarines
  • oranges
  • peaches
  • pears
  • pineapple
  • plantains
  • plums
  • pomegranates
  • prunes
  • pumpkin
  • raisins
  • raspberries
  • strawberries
  • tangerines
  • watermelon
Vegetables
  • alfalfa sprouts
  • artichoke
  • asparagus
  • bamboo shoots
  • bean sprouts
  • bell peppers (red, green, yellow)
  • bok choy
  • broccoli
  • Brussels sprouts
  • cabbage (all varieties)
  • carrots
  • cauliflower
  • celery
  • chili peppers
  • collard greens
  • corn
  • cucumbers
  • eggplant
  • garlic
  • green beans
  • jalapeño peppers
  • kelp
  • kohlrabi
  • leeks
  • lettuce (all varieties)
  • lima beans
  • mung beans
  • mushrooms
  • okra
  • onions
  • parsley
  • peas
  • potatoes
  • radishes
  • spinach
  • sprouts
  • squash (all varieties)
  • sweet potatoes
  • tomatoes
  • turnip greens
  • turnips
  • vegetable soups (broth based)
  • water chestnuts
  • watercress
  • wax beans
  • yams
  • zucchini
Grains, Meats, and Dairy
  • fish (grilled, baked, broiled, steamed)
  • chicken breast (grilled, baked, broiled, sautéed)
  • turkey breast
  • tuna (in water or fresh)
  • shellfish (less than 3 times per week)
  • skim milk
  • egg-white omelet
  • non-fat yogurt
  • non-fat cottage cheese
  • tofu
  • lentils
  • bulgur
  • barley
  • baked beans
  • great northern beans
  • navy beans
  • pinto beans
  • garbanzo beans
  • black-eyed peas
  • kidney beans
  • chickpeas
  • brown rice
  • whole wheat pasta
  • whole grain bread
  • whole grain bagel
  • whole grain pita bread
  • whole grain crackers
  • unsweetened cereal
  • oatmeal
 
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