Prioritising whole foods supports a healthy lifestyle by providing essential nutrients, fibre, and antioxidants, which boost energy, immune function, and help prevent chronic diseases. Whole foods are minimally processed, making them better for weight management, digestion, and overall wellbeing.

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Protein Sources (Lean & Higher-Fat)

• Poultry: Chicken breast, turkey breast, chicken thighs, duck

• Red Meat: Grass-fed beef (ground, steak), lamb, venison

• Fish & Seafood:

  • Lean Fish: Cod, haddock, sole

  • Fatty Fish: Salmon, sardines, mackerel, tuna (fresh or canned in water or olive oil)

  • Shellfish: Shrimp, scallops, crab, lobster, mussels

• Eggs: Whole eggs, egg whites

• Dairy: Cottage cheese, Greek yogurt (unsweetened), whole milk yogurt, kefir, cheese (e.g., mozzarella, cheddar, feta)

• Plant-Based Proteins:

  • Legumes: Lentils, black beans, chickpeas, kidney beans, edamame

  • Soy: Tofu, tempeh

  • Other: hemp seeds, spirulina

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Vegetables

• Leafy greens: Spinach, kale, arugula, Swiss chard, collard greens

• Cruciferous: Broccoli, cauliflower, Brussels sprouts, cabbage

• Nightshades: Bell peppers, tomatoes, eggplant

• Root Vegetables: Carrots, beets, radishes, turnips

• Squashes: Zucchini, yellow squash, butternut squash, spaghetti squash

• Others: Mushrooms, green beans, asparagus, snap peas, cucumbers, celery, fennel

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Fruits

• Berries: Strawberries, blueberries, raspberries, blackberries

• Citrus: Oranges, lemons, limes, grapefruit

• Stone fruits: Peaches, plums, apricots, cherries

• Tropical fruits: Pineapple, mango, papaya, kiwi

• Apples and pears

• Bananas

• Grapes

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Healthy Carbohydrates

• Root vegetables: Sweet potatoes, regular potatoes, parsnips, yams

• Whole grains: Brown rice, wild rice, quinoa, barley, farro, bulgur

• Oats

• Legumes: Chickpeas, black beans, kidney beans, lentils, split peas

• Starchy Vegetables: Butternut squash, corn, green peas

• Whole-grain products: Whole-grain bread, whole-wheat pasta, buckwheat noodles (soba)

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Healthy Fats

• Oils: Extra virgin olive oil, avocado oil, coconut oil (in moderation), walnut oil, flaxseed oil

• Nuts: Almonds, walnuts, cashews, pecans, pistachios, macadamia nuts

• Seeds: Chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, sesame seeds

• Avocado: Whole avocado, avocado slices

• Olives: Whole olives, olive tapenade

• Nut Butters: Almond butter, peanut butter, cashew butter (unsweetened)

• Fatty Fish: Salmon, sardines, mackerel, trout (also protein sources)

• Dark Chocolate: 70% cocoa or higher (in moderation)