Healthy Foods
Front labels sell. Back labels tell. Flip the package. Your body reads every ingredient—even if you don't.
Mama Santelli
The foods you choose each day play an important role in your overall health. A balanced diet can help lower your risk of chronic conditions such as heart disease, type 2 diabetes, and certain cancers. It also supports healthy bones and helps maintain muscle strength as you age.
Healthy eating doesn't mean limiting yourself to just a few foods. There are many delicious, nutritious options to enjoy. The key is choosing foods that provide a variety of essential nutrients, including vitamins, minerals, protein, healthy fats, and fiber.
The most beneficial choices are nutrient-dense foods—those that deliver plenty of nutrition while containing little or no added sugar, sodium, or unhealthy fats. Many plant-based foods also contain natural compounds called phytonutrients, which offer additional health benefits.
Making nutrient-rich foods a regular part of your diet can improve your overall well-being and may reduce your risk of developing chronic diseases over time.
Eat
Dairy
greek yogurt, feta, mozzarella, ricotta, kefir
Fruits
berries, apples, oranges, grapes, figs, dates, pears, peaches, pomegranates, cherries, apricots, plumbs, melons, tangerines, mediterranean citrus (lemons, mandarins)
Healthy Fats
extra virgin olive oil, avocado, olives, tahini, olive tapenade
Herbs & Spices
basil, oregano, rosemary, garlic, mint, cumin, turmeric, thyme, parsley, dill, paprika, coriander, za'atar, saffron, sumac
Legumes & Beans
lentils, chickpeas, black beans, kidney beans, white beans, peas, fava beans, cannellini beans, split peas
Nuts & Seeds
almonds, walnuts, pistachios, sunflower seeds, chia, flax, sesame seeds, pine nuts, pumpkin seeds, hazelnuts, cashews
Seafood
salmon, sardines, mackerel, tuna, trout, shrimp, prawns, mussels, anchovies, calamari, clams, sea bass, sea bream
Vegetables
spinach, kale, arugula, swiss chard, collard greens, tomatoes, cucumbers, bell peppers, zucchini, eggplant, arugula, swiss chard, broccoli, cauliflower, onions, mushrooms, carrots, artichokes, asparagus, fennel, okra, beets, green beans, sweet potatoes
whole Grains
oats, quinoa, bulgur, brown ice, barley, whole-grain bread & pasta, farro, couscous, millet, sorghum, freekeh (smoked wheat grain)
Limit
Alcohol
red wine (limited 1 glass/day) beer and cocktails on occasion
Dairy
full-fat cheese (cheddar, gouda,brie) cream cheese, sour cream, heavy cream, whole milk, butter (in limited amounts)
Eggs
whole eggs, omelets and scrambled eggs, egg-based dishes (limit due to cholesterol content)
Packaged Snacks
pretzels, crackers, granola bars (with added sugar) processed nut mixes
Poultry
chicken breast, thighs, wings, turkey breast, ground turkey, avoid fried or breaded
Red Meat
beef, lamb, goat, veal (limit to small portions) choose lean cuts
Refined Grains
white rice, white pasta, white bread, instant noodles, refined flour tortillas, couscous
Starchy Foods
potatoes, potato chips (limit), corn-based processed foods
Sweets
cakes, cupcakes, ice cream, cookies, donuts, muffins, sweetened yogurts, pastries (limit overall - high sugar)
Avoid
Highly Processed Meats
bacon, sausage, prpperoni, salami, hot dogs, deli meats
Processed Foods
fast food burgers, fries, fried chicken, frozen meals with additives, microwave dinners, instant ramen