Diet Foods

The term Diet Foods refers to any food or drink whose recipe has been altered in some way to make it part of a body modification diet.

The foods you eat may have a big impact on your health and that’s both bad news and good news. The bad news is poor food choices may increase your risk for certain disorders, but the good news is good foods may improve your health. Learn more about how the foods you eat make a difference in your health.

Your food and physical activity choices each day affect your health — how you feel today, tomorrow, and in the future. 

What are the best diet foods?

1. Almonds and other nuts

Almonds are low in saturated fat and contain many other protective nutrients – calcium and magnesium – for strong  bones, vitamin E and compounds called phytochemicals, which may help protect against cardiovascular disease and even cancer.

Fights Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure


2. Apples

Apples come in a variety of flavors and textures, so even picky eaters can find apples to enjoy. And they’re so good for you with lots of fiber, vitamins, minerals and antioxidants like quercetin that protect from free radical damage. Apple cider vinegar when mixed in water or green tea can give unique and ultimate results for weight loss.

Fights Cancer, Obesity, good for weight loss


3. Beans and legumes

Even though most people don’t think of beans as a vegetable, they are! And they aren’t just any vegetable - beans are a nutrient-rich powerhouse. Well-known legumes include alfalfa, clover, peas, beans, lentils, lupins, mesquite, carob, soy, and peanuts.

Builds muscle, helps burn fat, regulates digestion. Fights Obesity, colon cancer, heart disease, high blood pressure


4. Brown rice

Rice can be a part of many healthy diets, but does it matter if you choose white rice or brown rice? Nutritious, low in calories and filling (due to itsfiber content). It’s perfect as a side dish in almost any type of meal or can be added to a main dish as a “filler” to make it heartier.

Brown rice is an excelleent source of fiber helping to fight Type 2 Diabetes. Beneficial in your fight against Candida.  Brown rice and rye are foods that can easily be incorporated int the diet to fight disease.


5. Canned wild salmon

A clean, safe and sustainable seafood option, canned wild salmon is also high in omega-3s.  You may already know that eating wild salmon for its omega-3 oils is one of the best ways to improve your health. An easy and inexpensive way to get in healthy omega-3 fats.

Wild salmon can be eaten without fear of excess, Wild salmon is low in fat, high in protein and full of vitamins and minerals. Far higher in essential omega-3 with EPA and DHA than any other food.


6. Spinach and other green vegetables

Spinach, a dark green leafy vegetable, is one of nature’s highest nutrient density superfoods. Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled. It is a rich source of vitamin A (and especially high in lutein), vitamin C, vitamin E, vitamin K,  magnesium,  manganese,  folate,  betaine, iron, vitamin B2,calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids.

Neutralizes free radicals, molecules that accelerate the aging process. Fights Cancer, heart disease, stroke, obesity, osteoporosis


7. Dairy products (fat-free or low-fat milk, yogurt, cheese)

Dairy foods are one of the food groups recommended by the Dietary Guidelines for Americans. Milk and milk products are highly nutritious foods. They contain a unique “package of nutrients” that are an essential part of a healthy eating plan. Milk is not easily replaceable with other foods; the “substitutes” are not the same.

Builds strong bones, fires up weight loss. Fights Osteoporosis, obesity, high blood pressure, cancer


8. Frozen vegetables

Frozen vegetables are frozen at their freshest, maintaining their nutrients. Freezing does change the taste and texture of the vegetables. Naturally super-low in calories, super-easy to prepare and super-easy on the budget! Frozen vegetables are a convenient way to meet your five fruits and vegetables a day.

Cruciferous vegetables are a great way to reduce your risk of cancer and other diseases. New study has found that a compound in parsley and other plant products, including fruits and nuts, can stop certain breast cancer tumor cells from multiplying and growing.


9. Instant oatmeal

Instant oatmeal is a dish that does not have many calories. Though a portion of oatmeal has only 110 calories, it is a very filling dish. There are many different breakfast options that are relatively healthy and are also convenient. But the most important nutritional advantages are the soluable fiber and the GLA (gamma linoleic acid).

Boosts energy, reduces cholesterol, maintains blood sugar levels. Fights Heart disease, diabetes, colon cancer, obesity


10. Green Tea 

Sipping green tea gives you lots of antioxidants called catechins that have been shown to slow down the growth of cancer cells in the laboratory. And green tea contains no calories, so it’s a great beverage to enjoy when you need to watch your weight. A higher consumption of green tea is associated with a lower prevalence of cognitive impairment in humans.

Fights Cancer, good for Weight Loss


11. Eggs 

Eggs are a nutritional powerhouse providing 11 different vitamins and minerals, high quality protein, healthy fats (including omega-3) and important antioxidants.  Along with their nutritional value, eggs are tasty, convenient, versatile and good value for money making them an excellent inclusion in a well balanced, healthy eating pattern.  Eggs have a lot of cholesterol, so for a long time it was considered unhealthy to eat too many.

Builds muscle, burns fat, Fights Obesity


12. Carrots

Carrots contain large amounts of beta-carotene and an antioxidant called falcarinol. Whether you eat them raw or cooked, carrots may help to reduce your risk of some forms of cancer. Carrots are nutritional heroes, they store a goldmine of nutrients. One of the most commonly served up vegetables are carrots. For many people who don’t like to eat vegetables, carrots are the exception to the rule.

Fights Cancer, good for Weight Loss


13. Turkey and other lean meats 

Turkey is low in fat and high in protein. It is an inexpensive source of iron, zinc, phosphorus, potassium and B vitamins.  Turkey is a fantastic addition to your diet but unfortunately only seems to come around on special occasions. There are 88 calories in 3 ounces of Turkey Breast Meat.

Builds muscle, strengthens immune system. Fights Obesity, various diseases


14. Peanut butter

Peanut butter a versatile food bursting with nutrition that can be eaten throughout the day and taken on the go. As for health benefits, the unsaturated fat content in peanut butter helps reduce the risk of heart disease by 25% (if you eat 1oz per day), its rich folate and niacin (vitamin B3) content helps increase the HDL (good cholesterol) level by as much as 30%, all while being a very good source of proteins (up to 25% of peanuts consists of proteins) and dietary fiber; the most unique property of peanut butter, though, is its high content in Resveratrol, a substance that’s been shown to have very strong anti-cancer properties.

Boosts testosterone, builds muscle, burns fat. Fights Obesity, muscle loss, wrinkles, cardiovascular disease.


15. Tomatoes 

The tomatoes not only thrills the taste buds and brightens the dinner table, it also helps fight disease. Lycopene, a compound found in tomatoes, is widely touted as a protector against cancer, particularly prostate cancer. Lycopene protect our cells’ DNA with its antioxidant power and its ability to stimulate enzymes that deactivate carcinogens before they can get cancer started.

Tomatoes offer potassium, vitamin C, vitamin A and lycopene, a powerful antioxidant that has been associated with a lower risk of cancer. Fights Cancer, good for Weight Loss.


16. Olive oil

Olive oil is a healthy form of monounsaturated fat that has been popularized by the Mediterranean Diet. Olive oil nutrition is key – the high levels of monounsaturated fats found in olive oil can prevent heart disease and heart attacks, and keep blood pressure low. The antioxidants in olive oil prevent disease and cancer and can help slow the signs of aging. Olive oil is one of the healthiest fatty oils

Olive oil’s primary benefit is to heart health. Lowers cholesterol, boosts immune system. Fights Obesity, cancer, heart disease, high blood pressure.The vitamin E found in olive oil helps keep skin, hair and nails healthy.

17. Whole-grain breads and cereals

Wholegrains include wholemeal or wholegrain breads or crispbreads, dark ‘seedy’ breads, wholegrain breakfast cereals, wheat germ, brown rice, puffed whole grains, bulgar, couscous, pop corn and oatmeal. Refined breads and cereals contain less of nutrients than whole grains do. Wholegrains contain all three layers of the grain. Low in saturated fat, Cholesterol free, High in soluble and insoluble fibre, Excellent source of carbohydrates, Source of B-complex vitamins and minerals.

Prevents body from storing fat. Fights Obesity, cancer, high blood pressure, heart disease. Whole grain food products,  reduce the risk of coronary heart disease and some cancers.


18. Extra-protein powder

Proteins are long chain amino acids that are essential macronutrients for supporting our bodies. Proteins are the building blocks of muscle. Protein powder is designed to be taken everyday as a dietary supplement. Even if you aren’t abodybuilder, starting your day with a protein powder shake can provide nutritional benefits. It’s important to keep in mind that if you mix protein powder with a smoothie or with milk you’ll be increasing the calorie and fat totals. Excess protein powder can cause “ketosis”.  Whey protein has the highest absorption-rate of any protein food source.

Builds muscle, burns fat, minimal impact on blood sugar levels, can help you eat smaller, keeping the immune system  functioning properly. Fights Obesity


19. Sweet potatoes

Sweet potatoes are actually a completely different vegetable than regular potatoes. Besides simple starches, sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene (a vitamin A equivalent nutrient),vitamin C, and vitamin B6. Pink, yellow and green varieties are high in carotene, the precursor of vitamin A. While potatoes are a good source of manganese, sweet potatoes are a very good source of this trace mineral and a good source of iron. They are an excellent source of vitamin A, in the form of carotenoid phytonutrients, such as beta-carotene.

Prevents body from storing fat. Fights Obesity, cancer, high blood pressure, heart disease. 


20. Raspberries and other berries

Raspberries, cranberries, blueberries, loganberries, currants, gooseberries, lingonberries and bilberries. A berry fruit generally refers to any small fruit that lacks seeds and can be eaten whole. Raspberries are considered to be an aggregate fruit, meaning that each berry is actually a collection of many smaller individual fruits. These fruits each contain a seed and plenty of different vitamins and minerals. Raspberries contain natural sugars that are much better for your body than artifiically created and processed sugars. They are generally quite healthy and contain no sodium or fat.

Protects heart; enhances eyesight; improves balance, coordination, and short-term memory; prevents cravings. Fights Heart disease, cancer, obesity. Eating raspberries will help detoxify the body and prevent many degenerative diseases that can be caused by the accumulation of these toxins in the body.



Unhealthy Foods

  • Battered and deep fried foods
  • Sugary sodas
  • Processed lunch meats
  • Greasy snack chips
  • White bread and refined pasta
  • Most canned spaghetti and ravioli
  • Sugary breakfast cereals
  • Frozen fried chicken, fish sticks and corn dogs


Diet Foods - Terminology

In addition to diet other words or phrases are used to identify and describe these foods including light or liteleanno calorielow calorielow fatno fatfat freeno sugarsugar free, and zero calorie. In some areas use of these terms may be regulated by law. For example in the U.S. a product labeled low fat must not contain more than 3 grams of fat per serving; and to be labeled fat free it must contain less than 0.5 grams of fat per serving.

This web page is for information and support only and NOT a substitute for professional diagnosis and treatment! Nothing on this web page should be construed as medical advice. Please check with your own physician about any information that concerns you.