Your Healthy Food ListYour healthy food list is going to include a great deal of choices that you may have never experienced on a healthy diet plan.
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.
Any and 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. 
All Wild Cold Water and Shell Fish
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.
Eggs
I have recently discovered 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. I think Ducks might be my new project for raising my own farm fresh eggs. 
All CheesesRaw is preferrable *2-3 oz. daily
*Cheese is a 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. Cutting calories is as easy as just reducing portions for many without cutting out important nutrients like fat. If your favorite Artisan Cheese is not on the healthy food list, don't worry! It's still acceptable in your healthy food list as long as there are no additions such as fruit pieces 
Other Dairy Choices
Vegetables
Squashes and pumpkins are better saved for a time when your cravings are fully under control. 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 Healthy Food List.
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 timesOne can never use too much butter well, that's not quite true but I eat at least 2 tbs. daily. 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. 
Fruit1/2 cup Daily of the following on Phase 1
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! 
Nuts & SeedsNuts and seeds carry beneficial nutrients and amino acids that actually control hunger. However, they also contain anti-nutrients called phytates so if you suffer from GI distress, nuts might not be a good option for you right now. Nuts and seeds are not on our healthy food list however if they are roasted and salted. Always choose raw nuts and seeds for optimum health. A few walnuts or almonds and a couple of pieces of raw cheddar cheese are one of my favorite snacks.
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. 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. 
Fats and Oils
Please refer to Fats and Oils for an extensive description of good fats and bad fats to add to your healthy food list. I promise it is much different than the media and our USDA promotes but then again, when special interest groups put their money together, your good health is not a great profit! This will be the area in which you will question most. It's ok! I'm armed with my copy of Good Calories Bad Calories and a stick of butter! Look around at the disease today and the wise person questions these rates as promoted in mainstream so called healthy food lists today.
Herbs, Spices and Booster FoodsThe following herbs and spices will diversify your healthy food list! This list is huge and many you won't even recognize! 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! Check out your differing cultural neighborhoods in bigger cities for great shopping and don't forget to bring your healthy food list!
Check out that list! I have included the latin name as well for your reference. Herbs and Spices contribute to a healthy food plan and should be included in your healthy diet food list as fabulous medicines many times. To give you the best example, Cinnamon for instance has the ability to lower blood sugar levels! Capscasin in peppers can soothe the stomach and Turmeric is multi use anti-inflammatory and anti-oxidant. Experiment with different dishes and learn how to turn that average cookbook recipe into a healthy low carbohydrate meal for maximum weight loss amd improved nutrition without sacrificing taste! 
Booster FoodsBooster 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? 
Beverages
Never in history have ever been so enamored with flavored beverages. It's an addiction and it's unhealthy. Free yourself of soda diet and otherwise. Soda will never be a part of your healthy food list. Your bones will thank you with that healthy balance of phosphorus to calcium! If you remember nothing else, remember that the body must leach calcium from your body to maintain that balance! Some ideas to spice up your water!
Natural SweetenersNotice I said "natural sweeteners" not "artificial sweeteners" 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!
The products that I am linking to are in fact products I have personally tested and have chosen based on taste and price point. I am not an advocate of any sweetener additions to my day so work on transitioning to a no sweetener lifestyle. It really does take a strong resolve but it is quite worth it. 
So by now you may have noticed that grains and legumes are not included in our healthy food list. Before you stop reading, call me a diet quack and move on, hear me out! I have some great citings and experience to back my statement. I won't take your grains away but I think you'll think twice before consuming them especially if you're an IBS sufferer. Grains and legumes carry phytates, sapponins and lectins. These particular components of grain can damage the gut lining potentially contributing to inflammation and a great deal of auto-immune disease. Below is a paper written by Professor Loren Cordain titled "Cereal Sword". I encourage you to study it and then carefully make your decision about grains and legume consumption. I have included the healthiest of these in Phase II.
Substitute Food OptionsIn my 10 year journey, I have discovered through various resources that we do not have to use conventional fat promoting foods to achieve taste and consistency. Don't forget, fat promoting foods are those that raise blood sugar and fat does not raise blood sugar levels! We as a society sometimes have tunnel vision. We can't imagine eating eggs without potatoes! Think outside the box for your healthy food list choices. I can't tell you how many times I hear "I can't give up my french bread" well, I did and if I can, anyone can! Bread is no longer a part of my healthy food list. I have provided some examples below for your ease and convenience.
Your healthy food list was provided to you as a free gift! Please enjoy it and tell your friends about this website, free healthy diet plans for a healthier population!Have something to share or a question about a particular food or your menu?Post your question or comment here! What Other Visitors Have SaidClick below to see contributions from other visitors to this page... Great help! Thank you so much for creating this website! I've been on a weight-loss plateau for months now, but today you have motivated me to get back on track once ...
Maryann
4/21/11 Is Raw Milk acceptable? We have a raw milk dairy in our county and I buy 1 gallon a week. I love it and have an 8oz glass every day for lunch along with my brie and liverwurst ...
potato sweet
No where do i see sweet potato. Chocolate is milk chocolate permitted in phase 1? Coconut milk question Where would coconut milk fall in this plan?
Low Carb Foods
Home made beef or buffalo jerky is a life saver for snacks.
Oligofructose
What do you think of Oligofructose and choco perfection products. Frosting Can you give the exact recipe for the frosting? Top of Healthy Food List If this site has been helpful to you, a small donation is always appreciated. This helps me attend conferences and workshops that provide us with the latest science based information for your health.
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