Dietary Rec foods Flashcards
1
Q
Complex Carbohydrates
A
Oats Brown Rice Whole grain bread Whole wheat Pasta legumes Sweet potato Green beans Quinoa
2
Q
Quality organic protein
A
Fish (salmon, trout) Meat (beef, lamb) Poultry (chicken, turkey, eggs) Dairy (milk, cottage cheese, yogurt) Lentils Beans Peas Tofu, tempeh Nuts
3
Q
Healthy fats
A
Avocado Oils (olive, avocado, walnut, flax) salmon Eggs Dairy Nuts (walnuts, peanuts, hazelnuts) seeds (sunflower, pumpkin) Nut butters Grass fed butter
4
Q
Nutrient dense foods
A
organic Liver wild salmon eggs kale seaweed cacao avocado spinach almonds mushrooms
5
Q
Probiotic foods
A
Yogurt (whole milk) kefir sauerkraut beet kvass miso
6
Q
Prebiotic foods
A
Onions bananas garlic asparagus Jerusalem artichoke apple leeks
7
Q
What are the antioxidant nutrients?
A
Vitamin A, E, C Selenium beta-carotene (orange pigment) lycopene (red pigment) CoQ10
8
Q
Sour and Bitter foods
A
Cranberries citrus fruit dandelion greens radish arugula cabbage Brussels sprouts
9
Q
Anti-Inflammatory foods
A
Cold pressed virgin olive oil Dark leafy greens nuts (almonds, walnuts) Fatty fish (salmon, trout) Fruits (strawberries, blueberries, cherries, oranges
10
Q
Fiber-rich foods
A
Raspberries pear orange green peas legumes whole grains oatmeal quinoa
11
Q
Goitrogenic foods
A
Cabbage cauliflower broccoli Brussels sprouts Soy Dark leafy greens
12
Q
Immune Builders
A
Probiotics protein Vit A, C, E, D B vit fatty acids Cu, Fe, Mg, Se, Zn
13
Q
Immune Boosters
A
Antioxidants Se, Zn, Mn, Cu, S Garlic Glutathione Echinacea astragulas yarrow lemon balm
14
Q
Dark Leafy greens
A
Kale Spinach beet greens mustard greens collard greens Swiss chard arugula
15
Q
B complex Vitamins
A
Spirulina Baker's yeast whole grains eggs and dairy legumes seeds and nuts dark leafy greens citrus fruits avocado bananas
