The Good Food List

22 02 2011

What are good foods?

Before foods can give us vitality, hundreds of chemical reactions must take place involving 28 vitamins and minerals that we know of.  These micro-nutrients unlock the potential energy in our food.

Our sources of energy or calories come from carbohydrates, fats, proteins, 13 known vitamins, 15 minerals, 24 amino acids and 2 essential fatty acids.

Your vitality depends on a careful balance of about 50 nutrients.  Without these nutrients vitality, energy and ideal weight are not possible.

Good foods are high in nutrients, low in calories and contain more water and fibre.  This means you can consume two or three times more for the same calories as a poor quality food. E.g. 100 calories of raisins fills roughly 4 tablespoons whereas 100 calories of grapes fills roughly a 1litre jug.  Fresh salads and vegetables are a much better choice than white rice or pasta.

Good food should be low in saturated fat, salt and yeast releasing sugars.  It should be high in fibre and should also be alkaline forming.  Keep animal protein to a minimum.

The Good Food List

Fresh vegetables:

Cabbage, spinach, salad leaves, mushrooms, mange touts, leeks, celery, green beans, broccoli, cauliflower, asparagus, artichokes, onions, carrots, patty pans, marrows, peas, pumpkin, garlic and gem squash…

Fresh fruit:
Oranges, lemons, limes, all berries, bananas, watermelon, melon, plums, apples, pears, papaya, mango, grapefruit, litchis, pineapple, kiwi, mandarins, peaches, apricots and nectarines…

Vegetable fruits:
Avocado, peppers, tomatoes, courgettes, aubergines…

Herbs and spices:
Tumeric, rosemary, rocket, garlic, dill, cumin, coriander, cloves, cinnamon, chives, celery seeds, cayenne, cardamom, bay leaves, basil, aniseed, ginger, marjoram, mint, mustard seeds, nutmeg, oregano, parsley, pepper, rosemary, saffron, sage, star anise, tarragon, thyme and vanilla pods.

Poultry and game (lean with fat removed):
Ostrich, turkey, chicken, duck, guinea fowl, wild game…

Fish:
Kingklip, sole, herring, kabeljou, mackerel, haddock, trout, tuna, salmon, sardines, anchovies, cod, prawns, swordfish, carp, flounder, hake, halibut, monkfish, red mullet, sea bass, snapper and whitefish.

Grains:
Quinoa, millet, dark wheat free rye, brown rice, barley, spelt, amaranth, corn, kamut, bulgur wheat, buckwheat, basmati, oats, polenta and red rice.

Beverages:
Water, herbal teas and vegetable juice. No fruit juice.

Nuts:
Cashews, walnuts, brazil, pistachio, pecan, almonds, chestnuts, coconut, filberts, hazelnuts and pinenuts

Sprouts:
Beansprouts, sprouted alfalfa, sprouted chickpeas, sprouted clover, sprouted mung beans, sprouted quinoa, sprouted sunflower seeds.

Beans:
Adzuki, black turtle, borlotti, broad, butter, cannelloni, carob, edamame, fava, flageolet, French, garbanzo, green, haricot, lentils, lima, mung, navy, pinto, runner, soya and string beans.

Eggs:
Duck, chicken, grouse, ostrich…

Seeds:
Sunflower, Flax, pumpkin, sesame, poppy, alfalfa and hemp

Sweetners:
Almond extract, brown rice syrup, carob amazake, malt extract, mirin, sucrolose, stevia, and vanilla extract

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