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GOOD FOODS LIST


Dr. Daniel Amen's wife, Tana, simplifies the science behind eating healthy by giving us good foods to add to your grocery shopping list. Along with this list, the doctors recommend selecting "organic" choices.

Vegetables

  • asparagus
  • avocado
  • bell pepper, red
  • bell pepper, yellow or orange
  • bok choy
  • broccoli
  • brussels sprouts
  • cabbage
  • carrots
  • celery
  • cucumber
  • endive
  • garlic
  • ginger
  • green beans
  • jalapenos
  • kale
  • leeks
  • lettuce, iceberg
  • lettuce, romaine
  • lettuce, mixed greens
  • mushrooms, portabella
  • mushrooms, shitake
  • mushrooms, other
  • onions, green
  • onions, red
  • onions, yellow
  • onions, white
  • parsnips
  • potatoes, new
  • potatoes, russet
  • potatoes, white
  • radishes
  • shallots
  • snow peas
  • spinach leaves, baby
  • squash, green
  • squash, summer
  • squash, spaghetti
  • squash, yellow
  • squash, other
  • tomatoes
  • tomatoes, cherry or grape
  • yams or sweet potatoes
  • zucchini


Fruit

  • apples, red
  • apples, green
  • bananas
  • blueberries, fresh
  • cantaloupe
  • cherries
  • coconut
  • grapefruit
  • grapes, green
  • grapes, red
  • lemon
  • lime
  • mango
  • oranges
  • papaya
  • peaches
  • pears
  • pineapple
  • raspberries
  • strawberries


Fresh Herbs

  • basil
  • chives
  • cilantro
  • dill
  • marjoram
  • mint
  • oregano
  • parsley
  • rosemary
  • sage
  • thyme


Breads

  • sprouted grain bread (sugar free)
  • multi grain bread (sugar free)
  • gluten free bread
  • whole wheat pita
  • whole wheat toritllas (sugar free)
  • Ezekiel bread
  • Ezekiel pita bread
  • Ezekiel tortillas


Carton/ Canned/Jarred Foods

  • artichoke hearts
  • beans, black
  • beans, kidney
  • beans, pinto
  • Vegetable Broth, low sodium (in a carton)
  • Chicken Broth, low sodium (in a carton)
  • capers
  • pasta sauce, organic
  • tomatoes, whole
  • tomatoes, stewed
  • tomatoes, crushed
  • tomato paste


Packaged Foods:

Grains

  • Bulgar Wheat
  • couscous
  • farro
  • oats, steel cut
  • oats, old fashioned
  • pearl barley
  • quinoa
  • rice, brown
  • cereal, organic with low sugar content


Baking Aisle

*Some of the oils may be found in the "specialty" section or may be purchased at a health food store
  • baking powder
  • baking soda
  • bread crumbs, whole wheat
  • coconut, raw and organic *no sugar added
  • refined coconut oil
  • walnut oil
  • almond oil
  • extra virgin olive oil
  • raw, unfiltered honey
  • pure maple syrup, organic
  • sesame oil
  • real vanilla extract
  • real maple extract
  • real coconut extract
  • oat flour
  • rice flour
  • soy flour
  • spelt four
  • whole wheat flour


Nuts and Seeds

  • raw almonds
  • raw cashew
  • raw walnuts
  • raw chia seeds
  • raw flax seeds
  • raw pumpkin seeds
  • raw sunflower seeds


Pasta

  • whole wheat spaghetti
  • whole wheat penne
  • whole wheat fettucini
  • gluten free pasta
  • risotto
  • spinach fettucini


Legumes

  • black beans
  • garbanzo beans
  • lentils, green
  • lentils, red
  • lima beans
  • kidney beans
  • mung beans
  • pinto beans
  • split peas, will be found next to beans


Other

  • Whole wheat crackers
  • packaged soup mixes
  • taco seasoning
  • baked chips, organic
  • cookies, sugar free (no artificial sweeteners)


Spices and Seasonings

  • Allspice
  • basil
  • bay leaves
  • black pepper
  • cayenne pepper
  • chili powder
  • cinnamon, ground
  • cinnamon sticks
  • corriander dried
  • cumin, ground
  • curry
  • Himalayan pink salt
  • red chili powder
  • ginger, ground
  • paprika
  • Italian seasoning
  • lemon pepper
  • nutmeg
  • organo
  • red pepper flakes
  • sea salt
  • sesame seeds
  • thyme, dried
  • turmeric
  • white pepper


Condiments

  • hoisin sauce
  • horseradish sauce
  • ketchup
  • Mayonnaise, low fat
  • mustard, yellow
  • mustard, dijon
  • relish
  • salad dressing, balsamic lite
  • salad dressing other
  • salsa
  • soy sauce, lite
  • teriyaki sauce
  • balsamic vinegar
  • Worcestershire sauce


Refrigerator Case

  • Earth Balance- butter substitute
  • eggs
  • egg substitute
  • low fat milk
  • soy milk
  • soy cream
  • rice milk
  • low fat yogurt, avoid flavored yogurts that have sugar and artificial sweeteners!
  • cheese, at your own risk!


Meat and Seafood

*All Meat should be free range, organic, antibiotic free, and hormone free

Poultry

  • chicken Breast
  • chicken thighs
  • whole chicken
  • turkey breast
  • whole turkey
  • ground turkey


Seafood (Wild) - limit shellfish

  • Halibut, steaks or fillets
  • Salmon fillets or steaks


Freezer Case

Frozen Fruit and Vegetables

*Should be Organic
  • blackberries
  • blueberries
  • broccoli
  • cherries
  • green beans
  • mixed vegetables
  • peas
  • raspberries
  • strawberries


Specialty Items and Miscellaneous

*These Items will usually be found in the gourmet or health food section.Some may need to be purchased in a health food store.
  • Almond milk
  • rice milk
  • hemp milk
  • Herbal Tea
  • Green Tea
  • Cocao nibs, raw
  • Cocao powder, raw
  • coconut water
  • carob chips, use sparingly in recipes!
  • dried figs
  • dried fruit, eat sparingly!
  • hemp seeds
    (no, they won't make you high)
  • spelt flour
  • pure maple syrup, organic
  • honey, raw and unfiltered
  • chia seeds
  • flax seed oil
  • Spirulina
  • Stevia
  • Chlorella
  • Vega brand protein powder
    (or some other sugar free protein powder)
  • Trail mix (Raw) No sugar,
    no high fructose corn syrup or sulfur dioxide added
  • Protein Bars
  • Tamari sauce
  • Tofutti- "Better than cream Cheese"
  • "Parma," vegan parmesan cheese by "Eat In The Raw"
  • Vegannaise, mayonnaise substitute