Personal Trainer Jeff Denton’s Healthy Food and Nutritional Choice List

The Healthiest Foods List:

Vegetables

Artichokes

Arugula

Asparagus

Beets

Bok Choy

Broccoli

Broccoli Rabe

Brussles Sprouts

Cabbage

Carrots

Cauliflower

Celery

Collard Greens

Dandelion

Eggplant

Endive

Fennel

Green Beans

Horseradish

Jerusalem Artichoke

Jicama

Kale

Kohlrabi

Leeks

Mushrooms

Okra

Onions

Peppers – hot

Peppers – sweet

Pumpkin

Purslane

Spinach

Squash

Sweet potato

Swiss Chard

Tomatoes

Turnips

Watercress

Parsnips

Rutabagas

Snow Peas

Grains

Oatmeal

Quinoa

Brown Rice

Sprouted Ezekiel Bread

Beans & Legumes

Black Beans

Garbanzo Beans

Kidney Beans

Lentils

Fruits

Apples

Apricots

Avocados

Bananas

Blueberries

Cantaloupe

Cherries

Coconut

Cranberries

Dates

Figs

Goji Berries

Grapefruits

Grapes

Guava

Honeydew

Kiwi

Lemons/Limes

Mangoes

Oranges

Papya

Peaches

Pineapple

Prunes

Raisins

Raspberries

Strawberries

Watermelon

Bitter Melon

Pears

Persimmons

Quince

Star Fruit

Nuts, Seeds, & Nut Butters

Almonds/Almond Butter

Brazil Nuts

Cashews

Hazelnuts

Macadamia Nuts

Peanuts/Peanut Butter

Pecans

Pistachio Nuts

Pumpkin Seeds

Sesame Seeds/ Sesame

Butter/Tahini

Sunflower Seeds

Walnuts

Soy Foods

Edamame

Tempeh

Miso

Natto

Dairy

Butter/Ghee

Cheese

Raw/Organic Milk

Yogurt

Meat/Poultry & Eggs

Chicken Breast

Grass Fed Beef

Lean Turkey

Free Range Eggs

Lamb

Wild Game

Fish/Seafood

Crustacea (crayfish, prawns,

shrimp, lobster)

Mackerel

Mollusks (clams, mussles,

scallops, oysters)

Sardines

Tuna

White Fleshed Fish (cod,

flounder, halibut, orange

roughly, Pollack, rockfish)

Wild Alaskan Salmon

Specialty Foods

Bee Pollen, Propolis and

Royal Jelly

Dark Chocolate

Licorice

Sauerkraut

Olives

Sea Vegetables

Green Foods and Drinks

(cereal grasses, barley grass

and wheat grass; and

microalgae, spirulina,

chlorella, and wild blue green

algae)

Kimchi

Sprouts

Umeboshi Plums

Wheat Germ

Whey Protein Powder

Brewer’s Yeast

Beverages

Acai Berry Juice

Coffee

Cranberry Juice

Fresh Vegetable/Fruit Juice

Noni

Pomegranate Juice

Red Wine

Tea (green, black and white)

Grapefruit Juice

Water

Aloe Vera Juice

Oils

Almond

Coconut

Extra Virgin Olive

Flaxseed Oil

Hempseed Oil

Macadamia Nut Oil

Red Palm Oil

Sesame Oil

Herbs, Spices & Condiments

Cardamom

Cinnamon

Cloves

Cumin

Garlic

Ginger

Mustard Seeds

Oregano

Parsley

Rosemary

Sage

Thyme

Turmeric

Vinegar

Sweeteners

Black Strap Molasses Unfiltered Honey (the harder the better)

Stevia

9 RULES for Lifelong Healthy Eating

1. Eat 3 servings of fruits and 6 servings of vegetables from the rainbow of colors per day. 3

snacks of fruit and 2 servings of vegetables per meal is an easy way to remember.

2. Eat Organic fruits, vegetables, and dairy. Eat organic, free range or wild meat/fish only.

3. Drink filtered or spring water only.

4. Absolutely no Hydrogenated Oils or Transfats in the diet.

5. Avoid refined sugar and grains (except oatmeal, quinoa and rice) as much as possible!

6. Use only Stevia or Xylitol as natural sugar substitutes (no Splenda, Equal or Nutrasweet).

7. Eat while sitting in a relaxed environment. Never eat when upset.

8. Base diet around the foods on the 150 Healthiest Foods list.

9. A whole foods diet high in organic fruits, vegetables, beans, legumes, spices, balanced fats and

good quality protein provides the most nutrient dense meals.

Fruits and Vegetables You should NEVER buy unless they are organically grown! 1. Strawberries

2. Bell Peppers

3. Spinach

4. Cherries (grown in the U.S.)

5. Peaches

6. Cantaloupe (grown in Mexico)

7. Celery

8. Apples

9. Apricots

10. Green Beans

11. Grapes (grown in Chile)

12. Cucumbers

13. Pears

14. Winter Squash

When Buying:

1. Bread: should contain 3 grams fiber per slice, sprouted grains and no hydrogenated oils.

Refrigerate bread to maintain freshness

2. Oil – Use only expeller-expressed, unrefined coconut oil or sesame oil for high temperature

cooking. Extra virgin Olive and Flax seed oil in opaque containers are a healthy choice for

salad dressings. Keep all oils refrigerated to prevent rancidity.

3. Eggs: buy cage free, organic eggs (preferably high in omega-3 fatty acids)

4. Butter: buy only organic butter.

5. Milk: always buy organic, choose almond or hemp milk as a healthy alternative to cow’s milk

6. Buy Tuna packed in water

7. Olives: buy “oil cured”, “brine cured”, “water cured” or “dry salted”