1. Apples
1st Choice (Natural State): Apple
2nd Choice (Somewhat Processed): Applesauce
Limit (Highly Processed): Apple toaster pastry
Shopping Tip: While applesauce is a healthy choice, it has fewer nutrients than a whole apple.
2. Oranges
1st Choice (Natural State): Orange
2nd Choice (Somewhat Processed): 100% orange juice
Limit (Highly Processed): Orange drink
Shopping Tip: Many fruit drinks contain high fructose corn syrup and little real juice.
3. Strawberries
1st Choice (Natural State): Fresh strawberries
2nd Choice (Somewhat Processed): Strawberry preserves
Limit (Highly Processed): Strawberry gelatin dessert
Shopping Tip: Gelatin desserts usually contain artificial strawberry flavor, not real fruit.
4. Peaches
1st Choice (Natural State): Peach
2nd Choice (Somewhat Processed): Canned peaches in 100% juice
Limit (Highly Processed): Canned peaches in heavy syrup
Shopping Tip: Fruit canned in heavy syrup has more sugar and calories than fresh fruit.
5. Figs
1st Choice (Natural State): Fresh figs
2nd Choice (Somewhat Processed): Fig preserves
Limit (Highly Processed): Fig sandwich cookies
Shopping Tip: Packaged fruit cookies may contain refined sugar and preservatives.
6. Pineapple
1st Choice (Natural State): Pineapple
2nd Choice (Somewhat Processed): Canned diced pineapple
Limit (Highly Processed): Pineapple cocktail cup
Shopping Tip: Fresh pineapple is higher in vitamins C and A and beta-carotene than canned.
7. Corn
1st Choice (Natural State): Corn on the cob
2nd Choice (Somewhat Processed): Corn tortilla chips
Limit (Highly Processed): Cornflakes
Shopping Tip: Buy tortilla chips with just three ingredients: whole corn, oil, and salt — and eat in moderation.
8. Spinach
1st Choice (Natural State): Spinach
2nd Choice (Somewhat Processed): Bagged prewashed spinach
Limit (Highly Processed): Frozen creamed spinach
Shopping Tip: When buying frozen vegetables, avoid those packaged with sodium-rich sauces. Buy plain and add your own light sauce.
9. Garlic
1st Choice (Natural State): Garlic
2nd Choice (Somewhat Processed): Jarred minced garlic
Limit (Highly Processed): Bottled garlic marinade
Shopping Tip: Minced fresh garlic is cheaper and more flavorful than jarred.
10. Carrots
1st Choice (Natural State): Carrots
2nd Choice (Somewhat Processed): Baby carrots
Limit (Highly Processed): Frozen honey-glazed carrots
Shopping Tip: Baby carrots are healthy but more expensive than regular-size loose carrots.
11. Soup
1st Choice (Natural State): Soup from scratch
2nd Choice (Somewhat Processed): Canned soup
Limit (Highly Processed): Dehydrated soup mix
Shopping Tip: Homemade soup often has less sodium and more flavor than canned.
12. Ham
1st Choice (Natural State): Heritage ham
2nd Choice (Somewhat Processed): Deli ham
Limit (Highly Processed): Packaged deli bologna
Shopping Tip: Heritage varieties of pork are much less likely to contain hormones than factory meat
13. Turkey
1st Choice (Natural State): Whole turkey
2nd Choice (Somewhat Processed): Deli turkey
Limit (Highly Processed): Store-bought turkey meatballs
Shopping Tip: If you buy turkey and other meats at the deli counter, ask for brands free of fillers and nitrates.
14. Beef
1st Choice (Natural State): Grass-fed beef
2nd Choice (Somewhat Processed): Grain-fed beef
Limit (Highly Processed): Frozen beef patties
Shopping Tip: Grass-fed meat is higher in nutrients and lower in fat than grain-fed beef.
15. Chicken
1st Choice (Natural State): Fresh chicken breasts
2nd Choice (Somewhat Processed): Deli sliced chicken
Limit (Highly Processed): Chicken nuggets
Shopping Tip: Chicken nuggets contain very little real chicken.
16. Eggs
1st Choice (Natural State): Pasture-raised eggs
2nd Choice (Somewhat Processed): Omega-3-fortified eggs
Limit (Highly Processed): Egg beaters
Shopping Tip: Pasture-raised eggs may have 35% less saturated fat, 60% more vitamin A, and 200% more omega-3s compared to omega-3-fortified eggs and egg beaters, which come from chickens kept in coops.
17. Cream
1st Choice (Natural State): Cream
2nd Choice (Somewhat Processed): Fat-free half cream / half milk
Limit (Highly Processed): Flavored dairy creamer
Shopping Tip: Flavored dairy creamers are often made with colorings, artificial flavors, and corn syrup.
18. Yogurt
1st Choice (Natural State): Plain yogurt
2nd Choice (Somewhat Processed): Flavored yogurt
Limit (Highly Processed): Flavored yogurt drink
Shopping Tip: Buy plain yogurt and flavor it at home with honey or fresh fruit.
19. Bread
1st Choice (Natural State): Whole grain bread
2nd Choice (Somewhat Processed): Wheat bread
Limit (Highly Processed): Fortified white bread
Shopping Tip: If a whole grain isn’t the first ingredient, you’re missing out on nutrients.
20. Pasta
1st Choice (Natural State): Dried whole wheat pasta
2nd Choice (Somewhat Processed): Dried white pasta
Limit (Highly Processed): Instant noodles
Shopping Tip: Whole grain pasta is higher in antioxidants than white or instant noodles.
21. Rice
1st Choice (Natural State): Brown rice
2nd Choice (Somewhat Processed): White rice
Limit (Highly Processed): Flavored instant rice
Shopping Tip: Brown rice, unlike white, hasn’t had its fiber-rich layers of bran and germ removed.
22. Nuts
1st Choice (Natural State): Peanuts
2nd Choice (Somewhat Processed): Natural peanut butter
Limit (Highly Processed): Processed peanut butter
Shopping Tip: Natural peanut butter should contain only peanuts and a dash of salt.
23. Soy
1st Choice (Natural State): Fresh edamame (whole soybeans)
2nd Choice (Somewhat Processed): Tofu
Limit (Highly Processed): Frozen veggie burgers (containing soy ingredients)
Shopping Tip: Frozen veggie burgers are vegetarian-friendly but are highly processed.
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The Tumblr Guide to Healthy Livinga compilation of resources to help you eat right, exercise, and be happy!How to Start a Healthier Lifestyle
Nutrition Eating Clean PrinciplesNon-Dieters DietYour Flat Belly Day 1 meal plan by Women’s Health MagazineYour Flat Belly Day 2 meal plan by Women’s Health MagazineYour Flat Belly Day 2 Meal Plan by Women’s Health MagazineEating Low CarbWhat is PaleoPortion Size GuideGet lean grocery list80 Healthiest Foods100 Foods that Dr.Oz wants on your Shopping ListShirataki NoodlesTips to Snack Better10-Calorie Sweet and Crunch SnacksWhy Eat Raw Foods?10 Commandments of DietingTips for Staying Healthy in SchoolThe Happier way to Diet MenuFood that makes You PrettierLook Better Naked One Week Meal Plan Part 1Look Better Naked One Week Meal Plan Part 2PortionsDr.Poon DietThe Best New Superfoods12 Best Foods for your AbsClear Skin DietFoods that Melt Flab AwayRaw Food for the Rest of UsQuick Combos5 Ingredient Eating Clean RecipesHerbs that HealWhat to Eat When You’re Craving…Eating Clean vs. Junk examplesTransition to Healthy LivingEating Clean Video
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Cleanse/Detox3 Day DetoxThe Look Better Naked 2 Day CleanseJillian Michaels DetoxDetox RecipesDetox EssentialsLean Green SmoothieDetox Smoothie
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EBooksWinning by Losing - Jillian Michaels
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MindFeeling good10 Ways to be HappyHow to be ConfidentGandhi’s Top 10 FundamentalsFocusHappiness Manifesto3 Simple Rules in LifeZen Flow ChartKarma CleanseYou Don’t Have to Be a Size 0 to Be BeautifulFine BauerMaryChristina HendricksLexi PlacourakisKasia PilewiczMore beautiful girls
Battling Eating DisordersThe Minnesota Starvation StudyWhy Starving Seems to Work Stop the ED HateHow Bulimia Affects Your Body“The Binge” and Why You Should Eat When You’re HungryWhat to do After a Binge by MatchStickMolly What is Intuitive Eating? After a BingeTips to Control BingingHelp with Eating DisordersNational Eating Disorders Dealing with Eating DisordersNational Center for Eating Disorders UK
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