Whole Foods = Super Foods
In The Healthy Edge, you will get very familiar with these food categories and all of the amazing food within each one of them. These healthy diets are the foundation of your Healthy Edge lifestyle. As part of your healthy dieting program, many of them will be combined and have seasonings and herbs added to them in The Healthy Edge recipes that will make you wonder why you haven’t always eaten this way.
This healthy diet program is intended to show you the WIDE variety of whole foods out there that can be used to create snacks and meals that will keep you healthy and thin! Remember, The Healthy Edge online program offers over 100 recipes, the Premium Subscription offers additional recipes not included in the program and The Healthy Edge cookbook has over 120 quick and easy recipes which you won’t find in other healthy diet programs! There is NO shortage of ideas for you to incorporate this food into your lifestyle!
The goal is “6 or more” a day for a Healthy Edge participant.Sandwich
Sprouted whole grain sandwich (or 100% whole wheat) with vegetables and lean meat (1 whole food)
Wrap
Sprouted whole grain wrap (or 100% whole grain wrap) with vegetables and lean meat (1 whole food)
Salad
Salad with variety of vegetables and/or fruit and/or lean meats (1 whole food)
Yogurt
Cup of yogurt with high fiber cereal and fruit (1 whole food)
Raw Fruits
1 cup or 1 piece = 1 whole food
Strawberries
Oranges
Bananas
Grapes
Apples
Mangos
Pineapple
Blueberries
Blackberries Raspberries
Peaches
Nectarines
Watermelon
Apricots
Boysenberries
Cantaloupe
Cherries
Fig
Papaya
Pear
Persimmon
Plum
Pomegranate
Tamarind
Tangerine
Raw or steamed Vegetables
1 cup raw or cooked = 1 whole food
Spinach
Cucumber
Broccoli
Zucchini
Squash (all varieties)
Tomatoes
Lettuce (Romaine, Spring Mix, Arugula, etc.)
Cauliflowers
Brussell Sprouts
Artichokes
Green Onions
Onions (all varieties)
Corn
Edamame
Bells Peppers (all varieties)
Mushrooms (all varieties)
Carrots
Peapods
Avocado
Bamboo Shoots
Bean Sprouts
Beets
Bok Choy
Cabbage
Carrots
Celery
Endive
Eggplant
Fennel bulb
Jerusalem artichokes
Jicama
Kale
Kohlrabi
Leeks
Mustard greens
Okra
Parnips
Scallions
Snowpeas
Sugar Snap Peas
Turnips
Water Chestnuts
Watercress
Pumpkin
Sweet Potato
Beans or Legumes
1 cup cooked = 1 whole food
Black Beans
Pinto Beans
Red Beans
Kidney Beans
White Beans
Garbanzo Beans (or Hummus)
Green Beans
Soy Beans
Lentils (all varieties)
String Beans
Whole Grains
1 cup cooked = 1 whole food
Oats
Quinoa
Couscous
Millet
Wheatberries
Sorghum
Amaranth
Barley
Bulgur
Buckwheat
Rice (Brown, Basmati, Sweet, Wild)
Raw, Unsalted Nuts
1/4 cup = 1 whole food
Almonds
Cashews
Pecans
Hazelnuts
Pine Nuts
Pumpkin Seeds
Walnuts
Pistachios
Peanuts
Lean Meats
Not fried and preferably organic and grass-fed • 6 oz = 1 whole food
Beef
Buffalo
Lamb
Pork
Rabbit
Venison
Poultry
Not fried, skinless, and preferably organic • 6 oz = 1 whole food
Chicken
Turkey
Cornish Hen
Goose
Ostrich
Pheasant
Duck (well drained of fat)
Seafood
Not fried and preferably wild-caught • 6 oz = 1 whole food
Salmon
Halibut
Tilapia
Bass
Bluefish
Catfish
Cod
Crab
Flounder
Haddock
Herring
Lobster
Mackerel
Orange Roughy
Oysters
Perch
Pike
Pollock
Scallops
Snapper
Sardines
Shrimp
Swordfish steak
Trout
Tuna
Turbot
Whitefish
Dairy
Eggs
organic, 2 = 1 whole food)
Organic Greek Style Yogurt
1 cup = 1 whole food
Organic Yogurt with no added sugar or sweeteners
1 cup = 1 whole food
Low-fat Cottage Cheese
1 cup = 1 whole food
Cheese
Use as a light topping on top of other “whole food” selections, if needed. Does not count as whole food.
Healthy Edge Recipe
1 serving = 1 whole food for the day, desserts excluded
Certified low-glycemic meal replacement shake
1 serving = 1 whole food
Certified low-glycemic snack bar
1 bar = 1 whole food
