PREFERRED
These items are generally considered staples for nutrient density and protective compounds.
Leafy Greens: Spinach, Kale, Swiss Chard, Arugula, Collard Greens. (Rich in Vitamin K, magnesium, folate, and fiber).
Cruciferous Vegetables: Broccoli, Brussels Sprouts, Cauliflower, Cabbage, Bok Choy. (High in sulforaphane and indole-3-carbinol, compounds supporting detoxification pathways).
Berries: Blueberries, Raspberries, Blackberries, Strawberries. (One of the highest antioxidant sources with a relatively low glycemic impact relative to other fruits).
Avocado: (Technically a fruit; excellent source of monounsaturated heart-healthy fats, fiber, and potassium).
Alliums: Garlic, Onions, Leeks. (Rich in sulfur compounds and prebiotics that support gut health and immune function).
Low-Sugar Citrus: Lemons, Limes. (Excellent Vitamin C source with minimal sugar impact).
MODERATE
These items are highly nutritious but should be eaten in balance due to higher carbohydrate/sugar content or potential for individual sensitivities.
Starchy Root Vegetables: Sweet Potatoes, Yams, Carrots, Beets, Parsnips. (Dense sources of vitamins and complex carbohydrates; great for energy but can impact blood sugar more significantly than greens).
Higher-Sugar Fruits: Bananas, Grapes, Mangoes, Pineapples, Cherries, Apples, Pears. (Excellent vitamin profiles, but significantly higher fructose load than berries).
Nightshades: Tomatoes, Bell Peppers, Eggplant. (Very nutritious, rich in Vitamin C and lycopene, but can be inflammatory triggers for individuals with specific autoimmune conditions or sensitivities).
Legumes: Lentils, Chickpeas, Black Beans. (High fiber and protein, but contain anti-nutrients like lectins that require proper preparation/cooking, and can cause digestive distress for some).
AVOID
These items offer low nutritional value compared to their caloric density or contain additives that detract from health.
Fruit Juices: Even 100% juice strips away the protective fiber, resulting in a rapid blood sugar spike similar to soda.
Canned Fruits in Syrup: Fruit packed in added sugar rather than water or its own juice.
Highly Processed Vegetable Snacks: "Veggie straws" or highly processed soy-based faux-meats (often rely on oxidized vegetable oils and refined powders rather than whole vegetables).
Iceberg Lettuce: While hydrated, it offers very low vitamin and mineral density compared to darker leafy greens.