:Dried Peas & Beans (Legumes) Nutrient Dense Fruits & Vegetables :-- -- : black beans : kidney beans cantaloupe :
: navy beans grapefruit :
: lentils oranges :
: garbanzo beans strawberries :
: split peas raisins : :
: (note: pre-cooked, canned legumes are apricots :
: more expensive but are quicker. Choose broccoli :
: brands without added fat, salt, or brussel sprouts :
: sweeteners cabbage :
:Soy Foods carrots :--
: miso cauliflower :
: tempeh greens (collard, turnip) :
: tofu green or red peppers : :
:Eggs spinach :-- :
:Nuts & Seeds Grains & Grain Products :--
seeds whole grain flours : : sunflower seeds (wheat, rye, oat, etc.) :
: tahini (sesame butter) cornmeal :
: peanuts/peanut butter barley :
: almonds bulgur :
: cashews cous-cous :
: (note: Nuts and seeds have a high fat millet :
: content and thus should be consumed in popcorn :
: moderation) rice (brown) :
:Milk Products rolled oats :--
: (choose low-fat products when possible) pita bread :
: milk tortillas :
: yogurt bagels :
: cottage cheese whole grain breads & :
: ricotta cheese whole grain pastas :
: kefir muffins :
: "hard" cheeses, in moderation Condiments : :
"brewer's : : : : :
:Herbs & Spices :--
: garlic, fresh ginger root, cayenne, cumin, hot chili oil : curry powder, basil, oregano, mexican seasoning,oyster or fish sauce : chili powder, etc. : : :-- :
: University of Illinois Board of Trustees copyright :
Submitted By DIANE LAZARUS On 05-26-95
