Healthy Food List

Your healthy food list is going to include a great deal of choices that you may have never experienced on a healthy diet plan.

I encourage you to take this list, print it out and use it for your healthy food choices.

As the Healthy Diet Plan shows the types and amounts of foods, it does not give you the complete list. The healthy foods in this phase one healthy foods list will be your superior healthy diet choices for fast weight loss and those foods are described as a list of low carbohydrate food lists. When we reduce our amount of carbohydrate, the body kicks in to fat burning mode. It works I know. I'm an 85 pound weight loss success story! Never forget that insulin is your fat storage hormone and blood sugar dictates everything!

This plan is also a heart healthy diet. The following link will take you to some very interesting studies and references.

As I stated earlier, get with the movement......

Your good health depends on it and low fat isn't where it's at!

All Animal Proteins

Our most valuable nutrients for a healthy food list are concentrated in that of animal proteins. These are Vitamins A,D, and E.

If you need assistance finding access to quality animal proteins, Eat Wild is a great source for locating humanely raised pastured meats.

  • Beef
  • Elk
  • Buffalo/Bison
  • Pork
  • Lamb
  • Chicken
  • Duck
  • Goose
  • Pheasant
  • Quail
  • Turkey
  • all exotic/wild meats

All Wild Cold Water and Shell Fish

  • Tuna
  • Sole
  • Mussels
  • Lobster
  • Crab
  • Shrimp
  • Oysters
  • Wild Salmon
  • Halibut
  • Sardines
  • Anchovy
  • Trout
  • Mahi

While Tilapia is an inexpensive choice right now, it's farmed, high in bacteria and is not fed a species appropriate diet.

If you find it difficult to locate wild caught sustainable fish, I have provided you with a link below. Vital Choice has a stellar reputation for bringing you the healthiest choices.


  • Scrambles
  • Omelets
  • Deviled
  • Poached
  • Soft Boiled
  • Hard Boiled
  • Fried
  • Raw
  • Frittata
  • Crust less Quiche
  • Mini Quiche
  • Egg Salad

I love Duck Eggs. They are slightly larger than chicken and have a larger yolk to white ratio which is much better as far as I'm concerned so they are at the top of our healthy food list in the egg department.

Ducks are very easy to raise so consider one or two backyard beauties for your breakfast supply. 


  • All Sprouts
  • Arugula
  • Artichoke
  • Artichoke Hearts
  • Asparagus
  • Avocado
  • Baby Mixed Greens
  • Baby Romaine
  • Bamboo Shoots
  • Beets
  • Beet Greens 
  • Bok Choy
  • Broccoli
  • Broccolini
  • Brussels Sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Swiss Chard
  • Collard Greens
  • Celery
  • Chives
  • Cucumber
  • Daikon Radish
  • Eggplant
  • Endive
  • Escarole
  • Fennel
  • Garlic
  • Hearts of Palm
  • Iceburg
  • Jicama
  • Kale
  • Kimchee
  • Kohlrabi
  • Leeks
  • Okra
  • Olives
  • Onion
  • Mushroom
  • Parsley
  • Peppers
  • Radicchio
  • Radish
  • Romaine Lettuce
  • Rhubarb
  • Sauerkraut
  • Shallot
  • Spinach
  • Tomato
  • Turnip
  • Water Chestnuts
  • Zucchini

Tubers and roots are better saved for a time when your cravings are fully under control, you are closer to goal and your blood sugar stable.

While they are a part of a healthy food list, they contain a higher amount of sugar and can trigger cravings for the insulin resistant.

This is a very real phenomenon and in many cases, the insulin resistant person hasn't a clue as to their state of blood sugar, they only know they have ravenous cravings.

Save these for your Phase 2, Paleo and Maintenance Healthy Food List:

  • Acorn Squash
  • Butternut Squash
  • Pumpkin
  • Spaghetti Squash
  • (This is Your New Pasta Substitute-Embrace it for weight loss and improved nutrition!)
  • Summer Squash
  • Sweet Potato/Yam
  • White Potato

Don't let this list of vegetables over whelm you. You have access to free recipes and menu ideas to utilize all of these wonderful healthy diet foods. Add one or two new foods per week to your healthy food list and experiment with your favorite fat and spices! As Julia Child said many times one can never use too much butter well, that's not quite true but I recommend at least 2 tbs. daily if you can tolerate it.

Check out your local Farmers Markets and if you need assistance locating them in your area, Local Harvest is a great resource.

My favorite thing to do is take plenty of time on a Sunday, grab my canvas bags and wander the local Farmer's Markets, tasting and chatting with my local farmers about the food they grow.


1/2 cup Daily of the following on Phase 1

  • Blueberries
  • Raspberries
  • Blackberries
  • Strawberries
  • Cranberries
  • Loganberries

I have included berries because I find the small amount to be beneficial in the success of the person on a healthy weight loss plan. If you are highly insulin resistant or find that your losses are greater and you're not suffering, exclude them! Once you have completed all phases and working through your pre-maintenance and maintenance stages, all fruits in season are acceptable based on your goals. Remember, sugar is sugar and the tropical fruits and dried can be problematic for many who need to regulate blood sugar.


  • Asiago
  • Bleu Cheese
  • Brie
  • Camembert
  • Cheddar
  • Cream Cheese
  • Feta
  • Gouda
  • Gorgonzola
  • Havarti
  • Jack
  • Mascarpone
  • Mozarella
  • Ricotta
  • Swiss
  • Parmesan
  • Stilton
  • String Cheese

*All cheeses other than processed: American, Velveeta, Canned

  • Heavy Whipping Cream
  • Plain Full Fat Yogurt
  • Full Fat Greek Yogurt
  • Full Fat Kefir
  • Cottage Cheese
  • Sour Cream

The Jersey Cow produces the best milk with the highest cream content and a superior healthy food list choice.

Cultured and Fermented foods provide the digestive system with beneficial bacteria which improves not only digestion but contributes to improved immune response as well.

Raw Dairy has benefits that rival the conventional, devitalized  pasteurized dairy that we know today.

*Dairy is an allergenic, calorie dense food and while I don't want you to count calories on your healthy diet plan, I do want you to be aware of your food intake.

Nuts & Seeds

  • Macadamias
  • Almonds
  • Walnuts
  • Filberts
  • Brazil Nuts
  • Cashews
  • Pumpkin Seeds
  • Sunflower Seeds

By choosing raw nuts, you are essentially choosing portion control. The taste buds become over excited with roasted/salted nuts and the potential to over eat is high not to mention the rancid, oxidized oils that they are cooked in. While raw nuts carry portion control, they are also high in phytic acid and protease inhibitors. The healthiest way to consume nuts is to soak them in pure water for 24 hours, pat dry and put into a dehydrator at 105 for 24 hours or in your oven on the lowest temperature. This makes the nut more digestible and neutralizes the toxins that inhibit digestion.

Fats & Oils

  • Butter
  • Ghee
  • Extra Virgin Coconut Oil
  • Extra Virgin Olive Oil
  • Macadamia Nut Oil
  • Avocado Oil
If you can't find Coconut Oil , Macadamia Nut Oil or any other food in your local grocer, it is much appreciated if you shop in my Amazon store.

Feel free to share your thoughts and comments below

Herbs, Spices and Booster Foods

Open your world to new tastes and tongue tingling sensations with herbs! We're so used to MSG we haven't a clue the huge variety of choices of herbs and spices which are healing in so many ways. Herbs really are our original medicines.

Check out your differing cultural neighborhoods in bigger cities for great shopping and don't forget to bring your healthy food list!

I appreciate you shopping in my Amazon store too!

Booster Foods

  • Kombu
  • Fermented Vegetables
  • Nutritional Yeast
  • Raw Apple Cider Vinegar

Booster foods are those foods that provide superior boosted nutrition. Sea Vegetables for example are very high in minerals and just by soaking a strip in a chicken broth, you can obtain the all important trace minerals your body might be lacking due to the SAD or Standard American Diet. I love sea vegetables in the human diet!

Flax Seeds provide an excellent source of Essential Fatty Acids as well, beneficial fiber and gut healing properties. Hemp and Chia are high protein high omega 3 fatty acid sources. Add them to salads and smoothies and watch your nutrition soar to that next level! Have you ever worked your healthy diet with such a great healthy food list?


  • Water (infused)
  • Green Tea
  • Black Tea
  • Rooibos Tea
  • Herbal Flavored Teas
  • Coffee
  • Kombucha
  • Water Kefir

Natural Sweeteners

Notice I said "natural sweeteners" not "artificial sweeteners"

  • Stevia
  • Xylitol
  • Erythritol

Proprietory Blends of the Above Ingredients

While the following sweeteners claim to be natural, they are relatively new to the market. I can't guarantee their safety, nor do I promote these for heavy or long term use, if they are used as a tool, it can be helpful with your healthy food list. In other words, buyer beware!  These are derived from GMO corn:

  • Truvia
  • PureVia

I am not an advocate of any sweetener additions to my day. I encourage you to work on transitioning to a no sweetener lifestyle. It really does take a strong resolve but it is quite worth it.

Give it 30 days!

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