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Essential Fats
Dietary Fiber
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that are

Healthy Foods List

Ideally, a good meal combines Carbohydrates + Protein + Extra Fiber. Essential Fats can either be eaten once per day or added in small portions to each meal.

Click on each food to see its nutrition profile.
* Indicates that it can be combined with a legume to provide complete protein.
† Indicates that it is also a source of essential fatty acids.

Carbohydrate Sources
Amaranth Apples Apricots
Bananas Barley Blueberries
Brown Rice* Buckwheat Bulgur
Cantaloupes Cassava Cherries
Corn* Couscous Cranberries
Currants Grapes Guavas
Kiwi Fruits Mangos Millet*
Nectarines Oats* Oranges
Parsnips Pears Plums
Potatoes Prunes Quinoa
Raisins Rye Bread Sweet Potatoes
Tangerines Whole Wheat Bread Yams
Fiber Sources
Asparagus Beets Blackberries
Broccoli Brussels Sprouts Cabbage
Carrots Cauliflower Celery
Grapefruit Kale Leeks
Onion Peaches Pumpkin
Romaine Lettuce Spinach Starfruit (Carambola)
Strawberries Tomatoes Turnip
Protein Sources
Beef (Lean) Buffalo Chicken Breast
† Cod Cottage Cheese (Low Fat) Cottage Cheese (Nonfat)
Egg Whites † Flounder † Haddock
† Halibut † King Crab † Mackerel
Milk (Skim) Parmesan Cheese (Fat Free) Pheasant
Quail † Sea Bass † Shrimp
Spirulina † Tilapia Tofu (Extra Firm)
† Tuna Venison Yogurt (Low Fat)
Yogurt (Skim Milk)    
Sources of Essential Fats
Cod Liver Oil Flaxseed Flaxseed Oil
Yellow Mustard Walnuts Walnut Oil
Carbs, Protein, and Fiber
Black Beans † Edamame Green Peas
Kidney Beans Lentils Lima Beans
Navy Beans Pigeon Peas Red Beans

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