21 Day Purification Program: SHOPPING LIST

For a helpful Shopping List copy & paste this site.

http://www.standardprocess.com/display/displayFile.aspx?docid=369&filename=/Public/Lit/Miscellaneous/shoppinglist.pdf

21 Day Purification Program: ENTREES, SOUPS, DIPS & SNAKS

Meals

 

Entrees

Herb Salmon

• 4 salmon fillets, about 6 oz. each
• 4 Tbs. fresh lemon juice
• Celtic Sea Salt^® and ground pepper
• ½ cup Dijon mustard
• 1 tsp. extra-virgin olive oil
• 3 Tbs. chopped fresh dill
• 3 Tbs. chopped fresh basil

Heat broiler with rack 4 inches from the heat. Rinse salmon and pat dry with paper towels. Place salmon on a broiler pan and drizzle 2 tablespoons of lemon juice over the top. Season with salt and pepper. Broil until salmon is just cooked but still moist, 8 to 9 minutes. Remove the salmon's skin. In a medium bowl, stir together the mustard, remaining 2 Tbsp. lemon juice, oil, dill, and basil. Spoon the sauce over the salmon and serve immediately.

Fresh Spring Rolls

• 2 romaine leaves, stems removed and cut in half lengthwise or 4 raw spring roll wraps
• 12 whole basil leaves
• 12 whole spearmint leaves
• 40 bean sprouts
• ½ avocado or meat of 1 young Thai coconut cut into thin strips (divided into 4)
• ½ lb. sunflower greens

Place the romaine halves (or spring rolls) on a cutting board. Close one end of each leaf. Place 4 basil leaves, 4 spearmint leaves, 10 bean sprouts, 1/4 of the reserved avocado, and 1/4 of the greens. Roll up the ingredients and place a toothpick through the middle to hold it together. Place the rolls upright on a plate. Enjoy!

Primavera Vegetables

• 2 medium zucchini, sliced
• 2 stalks celery, diagonally sliced
• 1 red pepper, seeded and cut into strips
• 1 yellow pepper, seeded and cut into strips
• ½ green pepper, seeded and cut into thin strips
• 1 ½ cup broccoli florets, fresh or frozen
• 2 Tbs. olive oil
• 3-4 garlic cloves, sliced
• ¾ cup fresh basil leaves or 3Tbs. dried
• 1 cup flat leaf Italian parsley, slightly chopped
• 1 (15 oz.) can fire roasted or regular crushed or diced tomatoes
• Salt and pepper to taste
• Parmesan cheese (sprinkle sparingly if recommended)

Prepare all the vegetables. Heat pan or wok over high heat. Add olive oil and sliced garlic. Stir fry 1 to 2 minutes. Add zucchini, celery, and broccoli while constantly stirring just until vegetables soften approximately 6-7 minutes. Add the peppers, basil, parsley, salt, pepper, and entire can of tomatoes. Cover and reduce heat to medium high for 2-3 minutes.
Remove from heat and sprinkle with parmesan cheese. Serve as a side dish or top on fish, chicken, or cooked and shredded spaghetti squash.

Garlic Shrimp

• 12 garlic cloves, cracked away from skins
• 2 Tbs. extra-virgin olive oil–spread around pan
• 2 Tbs. butter, cut into small pieces
• ¾ tsp. crushed red pepper flakes
• 1 ½ pounds jumbo shrimp, peeled, and deveined
• 1 tsp. Celtic Sea Salt^®
• Black pepper

In food processor, finely chop the garlic. Add oil and butter then garlic and crushed pepper to a heated skillet over medium heat. Season shrimp with salt and toss to coat. Add shrimp to the pan and cook stirring frequently. Shrimp should turn pink and curl when cooked through. Add pepper to taste and serve immediately.

Chicken Cacciatore

• ½ cup plus 2 Tbsp. extra virgin olive oil
• 2 garlic cloves, pressed
• 2 Tbs. Balsamic vinegar
• 1 ½ Tbs. Worcestershire sauce
• 1 tsp. crushed red pepper flakes
• 3 tsp. fresh rosemary, 5 sprigs stripped and leaves chopped
• 4 large portabella mushroom caps, wiped clean
• 1 ½ pounds 4 boneless, skinless breasts
• Coarse black pepper
• Kosher salt
• 2 thinly sliced and seeded Italian light green peppers-cubanelle
• 1 medium red onion, thinly sliced
• 1 28-oz. can fire roasted diced or crushed tomatoes – (lightly drained)
• Handful flat-leaf (Italian) parsley, chopped

Heat a grill pan or outdoor grill to high heat. You can also use a heavy bottom pan on the stove for both chicken and mushrooms. In a large bowl, combine balsamic vinegar, Worcestershire, crushed red pepper flakes, rosemary then whisk in about ½ cup extra virgin olive oil. Run the mushrooms through the marinade and transfer to plate to reserve. Add chicken to remaining marinade and coat evenly. Let sit for 2 - 3 minutes. Season 1 side of the chicken with salt and pepper. Season the cap of mushroom with pepper only until done grilling then add salt. Place both mushrooms and chicken season side down. Place a heavy skillet on the mushroom caps to cook quickly, approximately 3 - 4 minutes per side until dark, tender, and well marked.
While chicken and mushrooms cook, add 1 Tbls. olive oil into a hot skillet. Add garlic, pepper and onions to skillet and season with salt and pepper. Cook and toss frequently for approximately 7-8 minutes. Add tomatoes and parsley and heat through, approximately 1 minute. Remove from heat.
Thinly slice mushrooms and chicken and arrange on platter. Cover with the sauce mixture and serve.

Soups

Creamy Red Pepper Soup

• 1 red pepper
• 1 cup warm water
• ½ large avocado
• 5 baby carrots
• ¼ cup hemp seeds
• 1 tsp. onion, chopped
• ½ tsp. garlic, chopped
• 1 tsp. raw honey
• ½ tsp. jalapeño pepper
• ½ tsp. Celtic Sea Salt^®

Blend all ingredients for about 5-10 minutes until thick, smooth, and slightly warm.

Vegetable Soup

• 1 cucumber
• 1 young coconut water
• ½ bell pepper
• ½ avocado
• 2 celery ribs
• 3 green onions
• 2 large chard leaves (or 4 small)
• 1 tomato (for garnish)
• Juice from 1 lime
• Small combination of herbs
  (suggestions include cilantro, mint, and rosemary)
• Small portion of Dulse seaweed (optional)

In a blender combine the coconut water, 1/2 cucumber, avocado, celery, chard leaves, one green onion, lime juice, cayenne pepper, and seaweed. Blend on high. Next add the bell pepper, the rest of the cucumber, two remaining green onions, and the herbs. Pulse until herbs are chopped up. Garnish the soup with avocado, tomato, green onion, fresh herbs, and bell pepper.

Lentil Soup

• 1 onion, chopped
• ¼ cup olive oil
• 2 carrots, diced
• 2 stalks celery, chopped
• 2 cloves garlic, minced
• 1 tsp. dried oregano
• 1 bay leaf
• 1 tsp. dried basil
• 1 (14.5-ounce) can crushed tomatoes
• 2 cups dry lentils
• 8 cups water
• ½ cup spinach, rinsed and thinly sliced
• 2 Tbs. vinegar
• Celtic Sea Salt^® and ground black pepper to taste

In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes. Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat and simmer for at least 1 hour. When ready to serve, stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with Celtic Sea Salt^® and pepper, and more vinegar if desired.

Dips and Snacks

Asparagus Fries

• Asparagus, however much you like
• 1 Tbs. olive oil per lb. of asparagus
• Celtic Sea Salt^®

Cut off woody end of asparagus. Line a pan with foil and preheat broiler. Lay out the asparagus in a line on the lined pan and sprinkle with olive oil first, then Celtic Sea Salt^®. Broil for 7-9 minutes, very close to the broiler coil, then turn the asparagus over and broil for another 3-5 minutes (time depends on thickness of the stalks).

Salsa Fresca

• 2 cups ripe tomatoes, chopped
• 1 cup Vidalia onions, chopped
• 1 cup green bell pepper, chopped
• 2 Tbs. fresh lime juice
• 1 jalapeno, finely diced
• 1 tsp. Celtic Sea Salt^®
• Chopped fresh cilantro for garnish

Combine the tomatoes, onion, pepper, lime juice, jalapeno, and salt in a big bowl and stir to combine. Leave out at room temperature for 1 hour or place in the refrigerator for about 8 hours. Bring up to room temperature before eating. Spoon off any excess liquid, gently mix in the cilantro and Celtic Sea Salt^® to taste.

Heirloom Cherry Tomato Salsa

• 6 cups heirloom cherry tomatoes, sliced into halves
• 1 ½ cups finely diced celery (save the celery hearts for garnish)
• 1 small bunch parsley (about 2 cups)
  leaves only, roughly chopped, plus additional sprigs for garnish
• 3 jalapeños, seeded and finely minced
• 4 to 5 scallions
  the white part and 1 inch of green, sliced very thin
• 1 Tbs. red-wine vinegar
• 1 Tbs. extra-virgin olive oil
• 1 tsp. Celtic Sea Salt^®

Place all the ingredients in a bowl and toss until evenly mixed.

Kale Chips

• 1 bunch kale
• 1 Tbs. olive oil
• 1 tsp. Celtic Sea Salt^®
• 1 tsp. cayenne pepper

Preheat oven to 350°. Line a non-insulated cookie sheet with parchment paper. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite-size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with Celtic Sea Salt^®. Bake until the edges brown but are not burnt, 10 to 15 minutes.

21 Day Purification Program: SALAD & SALAD ACCENTS

Create salads with a touch of flair, or spruce up any everyday salad

Salads

Beet and Orange Salad with Citrus Vinaigrette

• 1 Tbsp. lemon juice
• 2 tsp. balsamic vinegar
• ½ tsp. salt
• Freshly ground black pepper
• 1 Tbsp. extra-virgin olive oil
• 4 medium beets, stems trimmed to 1 inch
• 1 large navel orange
• 8 large Boston lettuce leaves
• 1-2 Tbsp. diced red onion
• ¼ cup orange juice

Arrange beets in one layer in steamer. Cover tightly and set pot over high heat. When water boils, reduce heat and simmer beets 45 minutes. Transfer beets to plate and let cool just enough to handle. Cut tops and root tip off beets. With your fingers, pull and slide off beet skin. Cut each beet crosswise into 6 slices. Grate 2 teaspoons zest from orange and set aside. Cut off top and bottom of orange. Setting orange on one of its cut sides on your work surface, slice off peel in strips, letting knife follow the curve of the fruit. Cut orange crosswise into 8 slices.
To assemble, line 4 salad plates with lettuce. On each plate, arrange 6 beet slices and 2 orange slices on top of lettuce. Sprinkle each with one-fourth of onions.
For dressing: In a small bowl, whisk together orange and lemon juices, vinegar, salt and pepper until salt dissolves. Whisk in oil and add zest. Spoon dressing over the salad. Serve immediately.

Green Bean Salad

• 2 ¼ cup of green beans, cut in 2-inch pieces
• 2 ½ tsp. fresh lemon juice
• ½ tsp. fresh mint, minced
• 2 tsp. olive oil
• ½ tsp. dried dill
• 1 cup of celery, sliced diagonally in ¼-inch pieces
• Sea salt
• Freshly ground pepper
• 2 tsp. fresh parsley, chopped
• 1 ripe tomato, cut in wedges

Steam-cook green beans until crisp-tender. Run them under cold water to stop the cooking process; set aside. Combine lemon juice and mint; reserve. In a large skillet heat olive oil and stir-cook dill for 20 seconds. Add green beans, celery, and salt and pepper to taste; saute for 2 minutes. Transfer vegetables to a bowl, stir in the lemon/mint mixture and parsley; refrigerate. Before serving, garnish with tomato wedges.

Salad Accents

Fruit Toppers

Top your salad with pureed fresh or frozen raspberries, freshly squeezed lemon, or other fruit to add zing to your greens.

Garlic Flax Oil Dressing

• 2 cloves of organic garlic
• ¹⁄₈ tsp. Celtic Sea Salt^®
• Juice from half of a freshly squeezed lemon
• ¹⁄₃ cup flax oil

Mash garlic cloves with Celtic Sea Salt^®. Squeeze lemon juice into the mixture. Taste–if needed, add more salt, garlic, or juice. Add flax oil.
Mix all ingredients together and pour over salad.

Apple Cider Vinaigrette

• 3 Tbs. organic apple cider vinegar
• ½ cup extra-virgin olive oil
• ¼ tsp. Celtic Sea Salt^®
• 1 tsp. oregano
• ¹⁄₈ tsp. freshly ground pepper

Mix all ingredients together and refrigerate in a sealed container. Let dressing sit out for a few minutes before using.

Vinaigrette Dressing

• ²⁄₃ cup olive or flax oil
• 1 Tbs. Dijon mustard
• ¼ cup balsamic vinegar or lemon juice
• 1 clove garlic, minced
• ¼ cup water
• Herbs to taste

Seasonings

The Standard Process Purification and Post-Purification Programs were designed so you are able to taste food in its natural state. If you choose to incorporate seasonings, use only fresh organic herbs and spices.

21 Day Purification Program: SHAKES

Shake up your taste buds with these delicious SP Complete^® recipes. SP Complete^® Dairy Free can be substituted for SP Complete^® in any of these recipes.

Original Recipe

• 8 oz. water (increase for desired consistency)
• 1 Tbs. high-quality oil (e.g. flaxseed oil)
• 1-1 ½ cups of your favorite fresh or frozen fruit or vegetables* (optional)
• 2 rounded Tbs. (scoops) of SP Complete

Strawberry Twist

• 1 cup strawberries
• 1 cup freshly juiced carrots*
• 1 Tbs. flaxseed oil
• 2 rounded Tbs. of SP Complete
• Ice cubes or cold water

Triple Delight

• ½ cup fresh pineapple chunks
• ½ banana
• ½ cup frozen peaches
• 2 rounded Tbs. of SP Complete
• Ice cubes or cold water

Carrot Shake

• 1 cup freshly juiced carrots
• 1 tsp. roasted sesame oil
• 2 rounded Tbs. of SP Complete
• Ice cubes or cold water

Raw Soup

• 1 pear (cored and peeled)
• 1 apple (cored and peeled)
• 2 Tbs. of your favorite oil
• 1 cucumber (peeled)
• 1 head of parsley chopped
• 1 lemon (juiced)
• 2 rounded Tbs. of SP Complete
• 2 cups cold water

Dr. Agocs Special

• 1 banana or ¾ cup strawberries (or both)
• 40-50 grams freshly ground flaxseeds
  (1.5 Tbs. pre-ground)
• 2 rounded Tbs. of SP Complete
• 1 cup water

The No-Milk Shake

Makes 2 servings.

• ½ or 1 sliced ripe banana
• 1 cup frozen peaches (or other frozen fruit)
• 2 Tbs. high lignan flaxseed oil
• 2 Tbs. cod liver oil
• 4 rounded Tbs. of SP Complete
• 2 cups cold water

Citrus Berry Splash

• ½ cup blackberries
• ¼ cup blueberries
• ½ cup strawberries
• ½ banana (optional)
• The juice from 2 freshly squeezed oranges
• 2 rounded Tbs. of SP Complete
• Ice cubes or cold water

Banana Berry Blast

• ½ cup blueberries
• ½ cup strawberries
• ½ banana
• 2 rounded Tbs. of SP Complete
• Ice cubes or cold water

Flecks o' Flax

• 1 small or ½ large banana
• A handful of sweet grapes
• ½ ripe pear or apple (cored & peeled)
• 1 cup water
• 2 heaping Tbs. of organic milled flaxseed (not oil)
• Add 2 rounded Tbs. of SP Complete and pulse blender 4-5 times for a smooth consistency

Triple Berry Banana Bliss

• ½ cup sliced ripe banana
• 1 cup organic berries (mixture of blueberries, raspberries, & huckleberries)
• ½ Tbs. flaxseed oil
• 2 rounded Tbs. of SP Complete
• Ice cubes or cold water

Dr. Malmed's Frozen Fruit Blend

Makes 2 servings.

• ½ sliced ripe banana
• 1 whole ripe nectarine, cut up
• 2-3 frozen strawberries
• Several slices of frozen peaches
• Small handful of frozen blueberries
• 4 rounded Tbs. of SP Complete
• 1 Tbs. flaxseed oil

 

Directions for all shakes

Thoroughly blend all ingredients together, adding ice cubes or cold water until the shake reaches desired consistency. You may make a large enough batch to last you through the day, but make sure to keep it refrigerated, and remix it as needed before pouring.

Tips for your shake:

• Use frozen fruit and eliminate water/ice for a frosty, thick smoothie
• Mangos or peaches give your shake a nice zing
• Slice extra ripe bananas and freeze for easy use
• Increasing fruit will increase the sweetness, but will also increase the calories and may interfere with weight management

*If vegetables are used, there is no restriction regarding the quantity. When blending vegetables, it is recommended to use a high-performance commercial drink blender.

Certain individuals may require additional protein during the program. Please consult with your health care professional about adding Whey Pro Complete to any SP Complete shake.

Standard Process 21 Day Purification Program

Purification is merely the internal cleansing and detoxification of your body. Think of it as "spring cleaning" for your insides.

Why do I need purification?

Purification, also known as detoxification, can help you remove natural toxins from your body and help maintain a healthy weight. We are exposed to external toxins everyday, including pollutants, pesticides, and chemicals. Internally our bodies produce waste byproducts as a result of normal metabolic function. Although your body is designed to rid itself of these toxins naturally, it can become overburdened. Purification offers your body additional support to expel natural toxins and minimize your weight, which is important to maintaining your health and vitality.

Toxins can contribute to a wide range of conditions:

• Stuffy head
• Fatigue or difficulty sleeping
• Digestion and other gastrointestinal problems
• Food cravings and weight gain
• Reduced mental clarity
• Low libido

How do I determine my toxic load?

Your toxic load is the amount of toxins that your body needs to process. By answering the following questions, you may gain some insight as to your current toxic load.

Yes No

Do you or have you eaten processed foods?

Yes No

Do you eat non-organic fruits and vegetables?

Yes No

Do you eat meat and poultry that are not free range?

Yes No

Do you consume genetically altered food?

Yes No

Do you or have you ever used artificial sweeteners?

Yes No

Do you drink soda?

Yes No

Do the foods you eat have preservatives, additives, dyes, or sweeteners added?

Yes No

Do you eat fast foods and/or eat out regularly?

Yes No

Do you charbroil or grill foods?

Yes No

Do you drink coffee regularly?

Yes No

Do you drink alcohol?

Yes No

Do you drink tap water?

If the majority of your answers are "yes", then it is likely that your diet contributes significantly to your toxic load. Beyond diet, many external toxins, such as perfumes, cleaners, and pollution, add to your load. Your health care professional can help you assess your toxic load.

What are the benefits of purification?

A purification program can have a significant, positive effect on the biochemistry of the body while allowing natural toxins and byproducts of daily metabolism to be eliminated. By participating in a purification program, you may notice the following:

• Improved weight management results
• Increased energy/vitality
• Better digestion
• Less bloating
• Clearer skin
• Shinier hair
• Better sleep
• Clearer thinking
• Disappearance or lessening of past conditions†

How is purification different than any other diet?

The Standard Process Purification Program is not a diet. It is a program that helps you live a healthier life by purifying, nourishing, and maintaining a healthy body and weight.

Our purification program emphasizes supplements and whole foods, particularly fruits and vegetables, while limiting high-calorie, refined foods and saturated fats. Nourishing yourself with nutrient-rich foods will provide the complex combination of vitamins, minerals, and antioxidants that are needed to protect the body and promote optimal health.†

10 Worst Foods.... At least one will surprise you!

1. Artery CrustJudging by the label, Marie Callender’s (16.5 oz) Chicken Pot Pie has "only" 520 calories, 11 grams of saturated fat, and 800 mg of sodium. But look again. Those numbers are for only half a pie. Eat the entire pie, as most people probably do, and you’re talking 1,040 calories, 22 grams of saturated fat (more than a day’s worth), and 1,600 mg of sodium (an entire day’s worth).
2. Triple Bypass
Can’t decide what to pick from a restaurant menu? No worries. Now you can order not just one entrée, but two… or three... all at once. Olive Garden’s Tour of Italy – Homemade Lasagna, Lightly Breaded Chicken Parmigiana, and Creamy Fettuccine Alfredo – comes with 1,450 calories, 33 grams of saturated fat, and 3,830 milligrams of sodium. Add a breadstick (150 calories and 400 mg of sodium) and a plate of Garden-Fresh Salad with dressing (350 calories and 1,930 mg of sodium) and you’ll consume almost 2,000 calories (an entire day’s worth) and 6,160 mg
3. Salt's On!
On average, a cup of Campbell’s Condensed soup has 760 mg of sodium. That’s half a day’s worth … assuming you eat only one of the 2½ servings that the label says the can makes. Campbell’s Healthy Request and Select Harvest, Progresso Reduced Sodium, and Healthy Choice slash the sodium to the 400s. Look for lower sodium lines in the 100s to 300s by Amy’s, Imagine Foods, Pacific Natural Foods, and Tabatchnick.
4. Tortilla Terror
Interested in a Chipotle Chicken Burrito (tortilla, rice, pinto beans, cheese, chicken, sour cream, and salsa)? Think of its 970 calories, and 18 grams of saturated fat as three 6-inch Subway BLT Classic Subs! Skipping the cheese or sour cream cuts the saturated fat to 6 grams, but you still end up with 750 calories and more than a day’s worth of sodium. Yikes!
5. Factory Reject
People don’t expect light desserts at The Cheesecake Factory. But the Chocolate Tower Truffle Cake kicks things up a notch. If it weren’t served on its side, this one would stand over six inches tall. And upright or not, the slab of cake still weighs in at three-quarters of a pound. What do you get for all that heft? Just 1,760 calories and 2½ days’ worth of saturated fat (50 grams), mostly from chocolate, sugar, cream, white flour, and butter.
6. Burial Grands
No one thinks of cinnamon rolls as health food. But each Pillsbury Grands! Cinnabon Cinnamon Roll with Icing has 310 calories and 2 grams of saturated fat plus 2½ grams of trans fat (more than a day’s worth) and 5 teaspoons of sugar. Companies are dumping their partially hydrogenated oils left and right, yet Pillsbury still makes most of its rolls and biscuits with the stuff.
7. Transgression
“Excellent source of ALA Omega 3,” declares the Land O’Lakes Margarine box. Who knew that Land O’Lakes stick margarine was so heart healthy? It isn’t. Each tablespoon of the spread has 2½ grams of trans fat (more than an entire day’s limit) and 2 grams of saturated fat. And beware of other trans-filled sticks by Blue Bonnet, Parkay, Country Crock, and Fleischmann’s. At least those brands don’t imply that a bit of ALA outweighs the harm caused by the margarine’s trans and saturated fat. Shopping tip: Look for tub margarines – most have little or no trans fat.
8. Starbucks on Steroids
The Starbucks Venti (20 oz) White Chocolate Mocha with 2% milk and whipped cream is more than a mere cup of coffee. It’s worse than a McDonald’s Quarter Pounder with Cheese. Few people have room in their diets for the 580 calories and 15 grams of saturated fat that this hefty beverage supplies. But you can lose 130 calories and almost two-thirds of the bad fat if you order it with nonfat milk and no whipped cream.
9. Extreme Ice Cream
An average halfcup serving of Häagen-Dazs ice cream squeezes half-a-day’s saturated fat and a third-of-a-day’s cholesterol into your artery walls and makes a nearly 300-calorie down-payment on your next set of fat cells – if you can stop at a petite half-cup!
10. Stone Cold
Cold Stone Creamery’s Oh Fudge! shake (chocolate ice cream, milk, and fudge syrup) starts at 1,250 calories for the “Like It” (16 oz) size. That’s more than a large (32 oz) McDonald’s McCafe Chocolate Triple Thick Shake. The “Love It” (20 oz) has 1,660 calories and the “Gotta Have It” (24 oz) reaches 1,920 calories (just about an entire day's worth) and 69 grams of saturated fat (3½ days’ worth). That's the saturated fat content of two 16 oz T-bone steaks plus a buttered baked potato, all blended into a handy 24 oz cup.

The World's Healthiest Foods

130 foods that can serve as the basis of your Healthiest Way of Eating. Links to the articles about these foods can be found below.  Of course, there are many other nutritious foods other than those that we have included on our list that we feel are wonderful, health-promoting foods; if there are other whole foods - such as fruits, vegetables, nuts/seeds, whole grains, etc - that you like, by all means enjoy them. Just because a food is not on our list doesn't mean that we don't think that it can be included in a diet geared towards the Healthiest Way of Eating as long as it is a whole, natural, nutrient-rich food.To find out why some of your favorite nutritious foods are not included in our list, read The Criteria Used to Select the World's Healthiest Foods.

Vegetables

• Asparagus
• Avocados
• Beets
• Bell peppers
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Collard greens
• Cucumbers
• Eggplant
• Fennel
• Garlic
• Green beans
• Green peas
• Kale
• Leeks
• Mushrooms, crimini
• Mushrooms, shiitake
• Mustard greens
• Olives
• Onions
• Potatoes
• Romaine lettuce
• Sea vegetables
• Spinach
• Squash, summer
• Squash, winter
• Sweet potatoes
• Swiss chard
• Tomatoes
• Turnip greens
• Yams

Seafood

• Cod
• Halibut
• Salmon
• Sardines
• Scallops
• Shrimp
• Tuna

Fruits

• Apples
• Apricots
• Bananas
• Blueberries
• Cantaloupe
• Cranberries
• Figs
• Grapefruit
• Grapes
• Kiwifruit
• Lemon/Limes
• Oranges
• Papaya
• Pears
• Pineapple
• Plums
• Prunes
• Raisins
• Raspberries
• Strawberries
• Watermelon

Eggs & Low-Fat Dairy

• Cheese, low-fat
• Eggs
• Milk, 2%, cow's
• Milk, goat
• Yogurt

Beans & Legumes

• Black beans
• Dried peas
• Garbanzo beans (chickpeas)
• Kidney beans
• Lentils
• Lima beans
• Miso
• Navy beans
• Pinto beans
• Soybeans
• Tempeh
• Tofu

Poultry & Lean Meats

• Beef, lean organic
• Calf's liver
• Chicken
• Lamb
• Turkey
• Venison

Nuts, Seeds & Oils

• Almonds
• Cashews
• Flaxseeds
• Olive oil, extra virgin
• Peanuts
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Walnuts

Grains

• Barley
• Brown rice
• Buckwheat
• Corn
• Millet
• Oats
• Quinoa
• Rye
• Spelt
• Whole wheat

Spices & Herbs

• Basil
• Black pepper
• Cayenne pepper
• Chili pepper, dried
• Cilantro/Coriander seeds
• Cinnamon, ground
• Cloves
• Cumin seeds
• Dill
• Ginger
• Mustard seeds
• Oregano
• Parsley
• Peppermint
• Rosemary
• Sage
• Thyme
• Turmeric

Natural Sweeteners

• Blackstrap molasses
• Cane juice
• Honey
• Maple syrup

Other

• Green tea
• Soy sauce (tamari)
• Water

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FAQs about the World's Healthiest Foods
Criteria for The World's Healthiest Foods
Among the thousands of different foods our world provides, the majority contain at least several of the nutrients our bodies need but to be included as one of the World's Healthiest Foods they had to meet the criteria listed below.
The criteria we used will also help you understand why some of your favorite (and also nutritious) foods may not be included on our list. For example, Readers have asked why pomegranate, a very nutritious food, is not included on our website. While pomegranates taste great and are rich in vitamins and flavonoid phytonutrients, they are still rather expensive which makes them not as widely available to many people.
1. The World's Healthiest Foods are the Most Nutrient Dense
The World's Healthiest Foods have been selected because they are among the richest sources of many of the essential nutrients needed for optimal health. We used a concept called nutrient density to determine which foods have the highest nutritional value.
Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. A food is more nutrient dense when the level of nutrients is high in relationship to the number of calories the food contains. By eating the World's Healthiest Foods, you'll get all the essential nutrients that you need for excellent health, including vitamins, minerals, phytonutrients, essential fatty acids, fiber and more for the least number of calories. Read more about Our Food and Recipe Rating System.
2. The World's Healthiest Foods are Whole Foods
The World's Healthiest Foods are also whole foods complete with all their rich natural endowment of nutrients. They have not been highly processed nor do they contain synthetic, artificial or irradiated ingredients. And whenever possible, The Healthier Way of Eating recommends purchasing "Organically Grown" foods, since they not only promote your health, but also the health of our planet.
3. The World's Healthiest Foods are Familiar Foods
The World's Healthiest Foods are common "everyday" foods. These include the fruits, vegetables, whole grains, nuts and seeds, lean meats, fish, olive oil, herbs and spices that are familiar to most people.
4. The World's Healthiest Foods are Readily Available
Although there are many foods that are exceptionally nutritious, many of them are not readily available in different areas of the country. The World's Healthiest Foods are foods that the majority people can easily find at their local market.
5. The World's Healthiest Foods are Affordable
We have selected foods that are not only familiar and available, but also affordable, especially if you purchase them locally and in season. This is also the time when they are the freshest and of the best quality.
6. The World's Healthiest Foods Taste Good
The World's Healthiest Foods are also some of the world's best tasting foods. We have created recipes using the World's Healthiest Foods that do not overpower, but enhance, the unique flavor of each food. Each recipe provides a flavor adventure so you can discover new ways to experience and enjoy the great natural tastes of these foods.