This document recommends 10 foods to eat for better health and nutrition: whole grains, berries, leafy greens, nuts, plant proteins, spices, low-fat dairy, dark colored vegetables, healthy oils, and sustainable seafood. These foods provide fiber, vitamins, minerals, antioxidants, and healthy fats while being low in calories and unhealthy fats. The document also provides tips for incorporating these foods into meals and staying on track with healthy eating even on busy schedules.

1. 10 Foods You10 Foods You
ShouldShould be Eatingbe Eating
Sarah Lynch, CDMSarah Lynch, CDM

2. Whole grainsWhole grains
MORE...MORE...
FiberFiber ProteinProtein VitaminsVitamins

3. Whole GrainsWhole Grains
 Don’t be fooled, look for:Don’t be fooled, look for:

Whole wheatWhole wheat

100% whole wheat100% whole wheat

100% whole grain100% whole grain

4. BerriesBerries
 Full of nutrition:Full of nutrition:

Vitamin C, Fiber, Folate, Potassium,Vitamin C, Fiber, Folate, Potassium,
AntioxidantsAntioxidants
 Go Organic?Go Organic?
 Frozen berries are anFrozen berries are an
inexpensive optioninexpensive option
 Seasonal berries saveSeasonal berries save
money & taste bettermoney & taste better

5. Leafy GreensLeafy Greens
 Calorie for calorie one of the mostCalorie for calorie one of the most
nutrient dense foodsnutrient dense foods
 Iron, calcium, potassium , magnesium,Iron, calcium, potassium , magnesium,
Vitamin C, K, E, BVitamin C, K, E, B
 Antioxidant richAntioxidant rich

6. NutsNuts
 Great source of monounsaturated fattyGreat source of monounsaturated fatty
acidsacids
 Get your omega-3-fatty acidsGet your omega-3-fatty acids

7. What’s an omega-3 anyway?What’s an omega-3 anyway?
 Essential fatty acidsEssential fatty acids
 Reduce inflammation in the bodyReduce inflammation in the body
 Heart health, brain function, immuneHeart health, brain function, immune
function, skin health, cancer preventionfunction, skin health, cancer prevention
 Important for cognitive developmentImportant for cognitive development

8. Plant ProteinPlant Protein
 Protein keeps you full & satisfiedProtein keeps you full & satisfied
 Low in calories, fat, saturated fatLow in calories, fat, saturated fat

9. SpicesSpices
 Great source of antioxidantsGreat source of antioxidants

½ tsp turmeric = 1 cup broccoli½ tsp turmeric = 1 cup broccoli

½ tsp oregano = 3 cups spinach½ tsp oregano = 3 cups spinach

½ tsp cinnamon = ¼ cup blueberries½ tsp cinnamon = ¼ cup blueberries
 Great way to add flavor to your foodGreat way to add flavor to your food
without adding extra salt or fatwithout adding extra salt or fat

10. Low fat dairyLow fat dairy
 High in proteinHigh in protein
 High in calciumHigh in calcium
 Low in calories & fatLow in calories & fat
 Choose 1% or skimChoose 1% or skim
 Low in added sugarsLow in added sugars
 3 servings a day3 servings a day

11. Dark Colored VegetablesDark Colored Vegetables
 Pigments are a good source ofPigments are a good source of
antioxidantsantioxidants
 Red & Blue: AnthocyaninsRed & Blue: Anthocyanins
 Yellow & Orange: CarotenoidsYellow & Orange: Carotenoids
 Buy in seasonBuy in season
 Fresh vsFresh vs
Frozen/CannedFrozen/Canned

12. OilsOils
 For stir-frying and salad dressing:

canola oil, corn oil, or flax seed oil, olive oil, peanut oil,
safflower oil, sunflower oil and walnut oil.
 For deep frying or high temperature cooking:

canola oil, corn oil, safflower oil, sunflower oil.

13. Sustainable SeafoodSustainable Seafood
 High in omega-3 fatty acidsHigh in omega-3 fatty acids
 Low in saturated fatLow in saturated fat
 Good source of proteinGood source of protein

14. What is sustainable?What is sustainable?
 Arctic Char (farmed)Arctic Char (farmed)
 Barramundi (US farmed)Barramundi (US farmed)
 Catfish (US farmed)Catfish (US farmed)
 Clams, Mussels, Oysters (farmed)Clams, Mussels, Oysters (farmed)
 Clams: Softshell/Steamers (wild)Clams: Softshell/Steamers (wild)
 Cobia (US farmed)Cobia (US farmed)
 Crab: Dungeness, StoneCrab: Dungeness, Stone
 Croaker: AtlanticCroaker: Atlantic**
 Haddock (US hook & line)Haddock (US hook & line)
 Halibut: Pacific (US)Halibut: Pacific (US)
 Lobster: Spiny (US)Lobster: Spiny (US)
 Salmon (Alaska wild)Salmon (Alaska wild)
 Scallops (farmed off-bottom)Scallops (farmed off-bottom)
 Squid: Longfin (US)Squid: Longfin (US)
 Striped Bass (farmed or wildStriped Bass (farmed or wild**))
 Swordfish (Canada and US,Swordfish (Canada and US,
 harpoon and handline)harpoon and handline)**
 Tilapia (US farmed)Tilapia (US farmed)
 Trout: Rainbow (US farmed)Trout: Rainbow (US farmed)
 Tuna: Albacore including cannedTuna: Albacore including canned
 white tuna (troll/pole, US and BC)white tuna (troll/pole, US and BC)
 Tuna: Skipjack including cannedTuna: Skipjack including canned
 light tuna (troll/pole)light tuna (troll/pole)

15. On the go?On the go?
 Plan the week of meals ahead of time-Plan the week of meals ahead of time-

shop for everything at one timeshop for everything at one time
 1 new recipe per week rule1 new recipe per week rule
 Prep items ahead of timePrep items ahead of time

(wash/cut vegetables, pound/marinate protein)(wash/cut vegetables, pound/marinate protein)
 Buy seasonallyBuy seasonally

Costs less, tastes better!Costs less, tastes better!
 Purchase low-fat snack itemsPurchase low-fat snack items

Rather than none at allRather than none at all