These slides show you healthy food items and kitchenware that you can buy for yourself or your friends and families.

1. Yuchi’s Recommended Food Items
and Kitchenware
Yuchi Yang, MS, RD
American Nutrition Counseling, LLC
www.anutritioncounseling.com

2. Meats and Seafood
Meats
Salmon
Sardines in tomato sauce (1 can: 50% DV calcium, 13% DV sodium)
Shrimp
Mussels and more.
P.S.: DV stands for Daily Value. You can see DV listed on the “Nutrition Facts”.

3. Beans
Black beans
Lima Beans
Kidney beans
Canned beans (Look for low sodium and no preservatives cans)
etc.

4. Protein Powder (only if needed)
Pea protein powder
Hemp protein

5. Nuts
Unsalted almonds (100 calories each)
Unsalted whole cashews
Pistachios
etc.

6. Seeds
Chia seeds
Ground flax seeds
Hemp seeds
Sesame seeds
etc.

7. Nut butter
Almond butter (unsalted)
Cashew butter
Peanut butter
etc.

8. Dark Chocolate
At least 60% cacao dark chocolate bar
At least 60% cacao dark chocolate square
90% cacao dark chocolate

9. Grains
Brown rice
Quinoa
Oatmeals
etc.

10. Wheat Flour (only if needed)
Stone ground whole wheat flour

11. Starchy vegetables
Sweet potatoes
Beets
Squash
etc.

12. Other Vegetables
Spinach
Broccoli
Onions
Carrots
zucchini
etc.

13. Fruit
Lemon or lime
Oranges
Apples
etc.

14. Milk & Milk Alternatives (for vit D & calcium)
Organic low fat Milk
Coconut milk (Look for the ones that are fortified with vitamin D and calcium)
etc.

15. Fats & OIls
Extra virgin olive oil
Coconut Oil
Sesame oil
etc.

16. Vinegar
Raw apple cider vinegar
etc.

17. Soy sauce (Only if needed)
Soy sauce (no artificial preservative) (high in sodium)
(Use 1 tbsp for cooking, 1 tsp with sesame oil (1 tbsp) and/or vinegar (1 tsp - 1
tbsp) for dipping)

18. Hot sauce (only if needed)
Hot sauce (1 tsp.) (8% DV sodium)

19. Spices
Spice blend (use a tiny bit to see whether you like the taste.)
Organic black pepper
etc.

20. Herbal Teas (if desirable)
A variety of herbal teas

21. Explore New Food Items
Eating a variety of food is fun and healthful.
Reading Food Labels including Ingredient Lists and Nutrition Facts will help
you compare the products and buy the healthy choices that you will enjoy.

22. Buying Kitchenware

23. Do Not Buy the Following
Cookware:
Teflon (most common non-stick surface) or
perfluorochemical (PFC) coated pans and
pots
Non-anodized aluminum pans and pots
Ceramic cookware with lead
Cookware with copper

24. Do not Buy Cookware:
Do not use metal utensil, it will scratch nonstick coating, over-heating will
damage non stick coating, put hot pan in cold water will reduce nonstick
coating lifespan.

25. Recommended cookware:
Cast iron: heavy, near non-stick.
Anodized aluminum: heavy (look like a single
piece of thick metal), almost non-stick.
Stainless steel (high quality ones): heavy,
safe.

26. Cast Iron
Lodge Pre-Seasoned Cast-Iron Skillet

27. Hard-anodized aluminum
Calphalon Contemporary Nonstick 8 inch pan (without cover)
Calphalon Contemporary Nonstick 12 inch pan (with cover)

28. Stainless steel
Stainless Steel Skillet with Glass Cover - 12 Inch

29. Stainless Saucepan
Stainless Saucepan with Cover, 1 1/2 Quart

30. Cooking Pot
Stainless 5-1/2-Quart Multi-Purpose Pot with Glass Cover

31. Glass Steamer
Digital Glass Steamer

32. Powerful Blender (if needed)
Vitamix blender

33. Kitchen and Food Scale
Ozeri kitchen and food scale

34. Disclaimers
The items are suggested based on the information provided on the food labels (i.e.
ingredient lists and nutrition facts). Please note that manufacturers change their ingredients
often. Therefore, it is important to read the Food Label (ingredient lists and nutrition facts)
before you make the purchase. Yuchi Yang, RD and American Nutrition Counseling,
LLC are not responsible for the quality of the products or contents provided in the linked
web sites.
Every person has unique dietary needs. Please consult your registered dietitian to see
whether you can consume these food items. You can schedule a nutrition appointment by
visiting http://anutritioncounseling.com/appointment.