One of the goals to shoot for in being plant strong and preventing lifestyle diseases like diabetes, heart disease and many auto-immune diseases it to aim to be a First-Class Foodie. A First-Class Foodie doesn’t just enjoy cooking. It’s someone who’s looking for more health and energy in their life. So that means more plant foods. Here’s a list I have posted in my kitchen to remind me what are the best foods to include in the recipes I share in our cooking club and put on my family’s table. These foods provide us with maximum nutrition, maximum fiber, maximum antioxidant power and, of course, maximum flavor. 

I recommend getting around 90% of your health and flavor from the foods in the First-Class list, then add other ingredients from the 2nd Class list. All of these foods are healthy options for you–to live well naturally.

First Class Foods

Green Leafy Vegetables—Choose from arugula, beet greens, bok choy, broccoli, cabbages, collards, kale, mustard, romaine lettuce, spinach, swiss chard, and turnip greens. Green leafy vegetables are the most nutrient dense of all plant foods. They are rich in fiber, magnesium, calcium, vitamins, minerals, and other phytonutrients.

Green Vegetables–Choose from artichokes, asparagus, brussel sprouts, celery, cucumber, green beans, green bell peppers, sprouts, and zucchini. Green vegetables provide an abundance of antioxidants for optimum health and healing.

Colorful Vegetables–Choose from beets, carrots, cauliflower, eggplant, garlic, leeks, onions, purple cabbage, squashes, tomatoes and turnips. The colorful pigments of these vegetables are rich in flavanoids which reduce your risk for cancer, heart disease, asthma, etc.

Legumes–Choose from black beans, black-eyed peas, garbanzos, kidney beans, lentils, lima beans, mung beans, pinto beans, red beans, soy beans, and many varieties of white beans. All peas, beans and lentils are rich in fiber, high in protein, and are an excellent and healthy carbohydrate. Legumes help to control and stabilize blood sugars and provide excellent protection against many forms of cancer.

Starchy Vegetables–Choose from baked potatoes, corn, peas, sweet potatoes and yams. Starchy vegetables are a rich source of fiber, complex carbohydrates, vitamins, and minerals. They are good partners with plant proteins.

Fresh Fruit–Choose from apples, apricots, bananas, berries, cherries, citrus fruit, grapes, peaches and many others. Fresh or frozen fruit is a good source of energy with fiber, antioxidants and vitamins. Northern grown fruits are the best choices for reducing inflammation and stabilizing blood sugars.

 Unrefined Grains–Choose from barley, brown rice, buckwheat, bulgar, millet, oat groats, rolled oats, quinoa and spelt. Whole grains provide fiber and other nutrients missing in refined grains (white flours). They are good partners with other plant foods.

Whole Food Fats–Choose from almonds, cashews, chia seed, flax seed, nut butters (peanut and almond butter), pumpkin seeds, pecans, pine nuts, sesame seeds, sunflower seeds, walnuts, whole avocados, whole coconut, and whole olives. These are good sources of heart-healthy fats, protein and other nutrients. This is a #1 class food when eaten whole rather than refined into oils. Because of their high fat content, they should be used in moderation, especially if you are dealing with disease or trying to lose weight.

First Class Beverage–Drink at least 8 glasses of water a day. 

Second Class Foods

Second-class foods are healthy foods for a plant-strong diet. They don’t have the maximum benefits that first-class foods do. So use them more moderately rather than for daily eating. 

Processed Whole Grains–These include whole grain breads and cereals and couscous. These are much healthier choices than refined grain products. But they do cause greater spikes in blood sugars than the intact grains in the First Class Chart above so it’s best to use them in moderation.

Processed Fruits or Vegetables with added salt, sugar or fat–Applesauce, canned fruits with added sugar, dried fruit with added sugar, canned and salted vegetables all are more highly processed and can cause greater spikes in blood sugar. Some of these can also raise blood pressure. Look for fresh or frozen fruits and vegetables as much as possible as well as unsweetened fruit products.

Milk Alternatives–Try plant milk such as soy, almond, or nut milk. These will be healthier for you than dairy products. They have no cholesterol and are much lower in fat. The best choices are unsweetened varieties.

Meat Substitutes–Try tofu for a less-processed protein food. Grocery stores will stock soy burgers, veggie burgers and other plant-based meat substitutes. If using these, look at them as a treat and be a savvy label reader when you buy. Commercial meat substitutes can be high in fat and salt but low in fiber.

Final Tips

1. Remember to eat primarily from the First Class Food List for maximum nutrition and health protection.
2. Use processed whole grains, milk and meat substitutes moderately.
3. If you want to lose weight, skip the juice. It adds up to excess weight  very quickly and can lead to pre-diabetes.
4. Learn to make burgers with whole foods rather than buying commercial varieties.
5. Try to make a new recipe a week or try a new First Class food a week. I have found it’s all about finding the right recipe to enjoy something new. How about trying a HealthBites recipe this week?