Good Foods List

THE DANIEL PLAN GOOD FOODS LIST

Food glorious food. Eating is simply one of life’s greatest pleasures. Stocking your pantry and refrigerator with healthy choices is a practical first step in your journey to better health. Understanding what portions and servings are is important to developing healthy eating habits for a lifetime.  Use The Daniel Plan Plate as a guideline for every meal:

* Dr. Hyman’s top superfoods
+ Dr. Amen’s best brain foods

50 Percent Non-Starchy Vegetables

  • Artichokes
  • Arugula
  • Asparagus
  • Bell peppers (yellow, green, red, orange)
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Collard greens
  • Cucumbers
  • Dandelion Greens
  • Eggplant
  • Fennel
  • Green beans
  • Jicama
  • Kale
  • Leeks
  • Lemons
  • Lettuce
  • Limes
  • Mesclun
  • Mushrooms
  • Mustard greens
  • Okra
  • Onions
  • Radish
  • Sea Vegetables
  • Shiitake mushrooms
  • Snap peas
  • Spinach
  • Swiss chard
  • Tomatoes
  • Watercress
  • Zucchini

25 Percent Lean Proteins: Healthy Animal Protein OR Vegetarian Protein Meats & Seafood options (Wild or Grass-Fed, Hormone and Antibiotic-Free if possible)

  • Artichokes
  • Arugula
  • Asparagus
  • Avocado
  • Broccoli
  • Brussels sprouts
  • Collard Greens
  • Cheese (hard cheese: Parmesan or extra-sharp) (1-2 tablespoons)
  • Kale
  • Mushrooms
  • Nut butters
  • Quinoa
  • Spinach
  • Tofo (organic)
  • Whole Eggs, preferably omega-3

25 Percent Whole Grains or Starchy Vegetables (Vegetables with an “*” is to be eaten in moderation when reducing carbohydrates, which are the starchier and sweeter vegetables. If possible, soak seeds, legumes and grains overnight to improve digestion, absorption and assimilation)

hole & Sprouted Grains:

  • Brown rice
  • Bulgur (cracked wheat)
  • Oats (old fashion or steel cut)
  • Organic cornmeal
  • Organic corn tortillas
  • Millet
  • Polenta
  • Quinoa
  • Sprouted grain bread
  • Sprouted grain tortillas

Pastas: (eat sparingly – except shiritaki noodles which can be eaten freely)

  • Brown rice
  • Black rice
  • Buckwheat
  • Quinoa
  • Shirataki (Look for konjac flour, not yam flour)

Starchy Vegetables:

  • Acorn squash*
  • Beets*
  • Butternut squash*
  • Carrots
  • Corn*
  • Parsnips*
  • Pumpkin*
  • Spaghetti squash*
  • Turnips*
  • Winter Squash*
  • Yams/sweet potatoes*

Beans/Peas/Lentils:

  • Adzuki Beans
  • Black beans
  • Black-eyed peas
  • Fava beans
  • Kidney beans
  • Pinto beans
  • Garbanzo beans
  • Lentils
  • Lima beans
  • Navy beans
  • Split peas
  • White beans

Low Glycemic Fruit

  • Apricots
  • Avocados
  • Berries
  • Cantaloupe
  • Cherries
  • Coconut
  • Grapes
  • Grapefruit
  • Green apples
  • Kiwi
  • Oranges
  • Peaches
  • Pears
  • Plums
  • Prunes
  • Tangerines
  • Watermelon

Beverages (Avoid beverages with artificial sweeteners or flavorings, food dyes or added sugars. 6-8 ounces)

  • Almond milk, unsweetened
  • Coconut milk, unsweetened
  • Coffee
  • Hemp or Chia milk, unsweetened
  • Rice milk, unsweetened
  • Tea, black
  • Tea, green
  • Tea, herbal
  • Water (64 or more ounces per day)

Healthy Oils (eat sparingly-raw and organic if possible)

  • Avocado oil
  • Butter (do not buy butter’s that come in a tub)
  • Coconut oil (raw, unrefined)
  • Coconut butter
  • Flaxseed oil
  • Extra Virgin Olive oil (not to cook with)
  • Walnut oil

Healthy Snacks

  • Applesauce, unsweetened (1/2 cup)
  • Dark chocolate (70% cacao) (10 – 20 grams, equivalent to 1 -2 squares)
  • Dried Fruits: currants, dates, figs, prunes, raisins (sulfite-free, 1 – 2 small pieces)
  • Greek yogurt (unsweetened) (8 ounces)
  • Guacamole (1/4 cup)
  • Hummus (ideally homemade, but if store-bought look for a hummus made with extra virgin olive oil and no preservatives. Lemon should be the only preservative) (1/4 cup)
  • Salsa (1/4 cup)
  • Tzatziki (1/4 cup)
  • Sauerkraut

Natural Sweeteners

  • Pure Maple Syrup (1 teaspoon)
  • Raw honey (1 teaspoon)
  • Whole leaf stevia extract (use sparingly)

Nuts & Seeds (Nuts & seeds make great snacks, but eat in moderation. If possible, soak seeds and nuts overnight to improve digestion, absorption and assimilation)

  • Almond butter
  • Almonds, raw
  • Amaranth
  • Brazil Nuts
  • Buckwheat
  • Cashews
  • Chia
  • Flax
  • Pistachios
  • Pumpkin
  • Sunflower
  • Sesame
  • Teff
  • Walnuts

Spices, Seasonings & Dressings (eat freely and rotate new spices into your diet often)

  • Balsamic vinegar
  • Balsamic vinaigrette
  • Basil
  • Chilies
  • Cinnamon
  • Cilantro
  • Clove
  • Coriander
  • Cumin
  • Curry
  • Dill
  • Garlic
  • Ginger
  • Kimchi
  • Marinara sauce (organic, low-sugar)
  • Marjoram
  • Miso
  • Mustard
  • Nutmeg
  • Oregano
  • Parsley
  • Raw Cacao
  • Rosemary
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