Building a healthy plate starts with foods that come from nature—minimally processed, nutrient-dense, and satisfying. These are the foods humans have thrived on for generations.
Vegetables
The foundation of any healthy eating pattern. Aim for variety and color—each color represents different beneficial compounds.
Leafy Greens
Spinach, kale, Swiss chard, collard greens, arugula, romaine lettuce, mixed greens
Cruciferous Vegetables
Broccoli, cauliflower, Brussels sprouts, cabbage, bok choy
Root Vegetables
Carrots, beets, sweet potatoes, turnips, parsnips, radishes
Other Favorites
Tomatoes, peppers, zucchini, eggplant, mushrooms, onions, garlic, asparagus, green beans
Quality Proteins
Protein is essential for muscle maintenance, satiety, and countless body functions. Focus on whole food sources.
Meat & Poultry
Beef, pork, lamb, chicken, turkey, duck (ideally pasture-raised when budget allows)
Seafood
Salmon, sardines, mackerel, cod, shrimp, scallops, mussels (wild-caught when possible)
Eggs
Whole eggs from any source—pasture-raised have better nutrition but conventional are still nutritious
Plant Proteins
Beans, lentils, chickpeas, tofu, tempeh, edamame
Healthy Fats
Fat is essential for hormone production, nutrient absorption, and brain health. Choose whole food sources.
Whole-Food Fats
Avocados, olives and olive oil, coconut (oil, milk, flakes)
Nuts
Almonds, walnuts, pecans, macadamia, pistachios
Seeds
Chia, flax, pumpkin, sunflower, hemp
Cooking Fats
Butter and ghee (from grass-fed cows when possible)
Fruits
Nature’s dessert—packed with vitamins, fiber, and antioxidants. Enjoy whole fruits rather than juices.
Berries
Blueberries, strawberries, raspberries, blackberries
Citrus
Oranges, lemons, limes, grapefruit
Stone Fruits
Peaches, plums, cherries, apricots
Others
Apples, pears, bananas, melons, grapes, kiwi, mango, pineapple
Whole Grains & Starches
Grains can be part of a healthy diet when chosen wisely and eaten in appropriate portions.
Whole Grains
Brown rice, quinoa, oats (steel-cut or rolled), barley, farro, buckwheat
Starchy Vegetables
Potatoes, sweet potatoes, winter squash, corn
Breads
Sourdough, sprouted grain breads (check ingredients)
Dairy (If Tolerated)
Full-fat, minimally processed dairy can be nutritious for those who tolerate it well.
Cultured & Fresh
Full-fat yogurt (plain, not sweetened), kefir, cottage cheese
Milk & Cheese
Whole milk (preferably grass-fed), real cheese (not processed)
The Power of Combination
Research shows that the health benefits of whole foods come not from any single nutrient, but from the synergistic effect of eating a variety of minimally processed foods together. A meta-analysis found that adherence to dietary patterns emphasizing whole foods was more protective than any individual food or supplement.
Source: Grosso et al., Critical Reviews in Food Science and Nutrition, 2017