150 gezondste voedsel Study Guide to The 150 Healthiest Foods on Earth,

Jonny Bowden, Ph.D., C.N.S.

The Healthiest Foods List:
Vegetables
Artichokes
Arugula
Asparagus
Beets
Bok Choy
Broccoli
Broccoli Rabe
Brussles Sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard Greens
Dandelion
Eggplant
Endive
Fennel
Green Beans
Horseradish
Jerusalem Artichoke
Jicama
Kale
Kohlrabi
Leeks
Mushrooms
Okra
Onions
Peppers hot
Peppers sweet
Pumpkin
Purslane
Spinach
Squash
Sweet potato
Swiss Chard
Tomatoes
Turnips
Watercress
Parsnips
Rutabagas
Snow Peas

Grains
Oatmeal

Quinoa
Brown Rice
Beans & Legumes
Beans
Garbanzo Beans
Green Peas
Lentils
Fruits
Apples
Apricots
Avocados
Bananas
Blueberries
Cantaloupe
Cherries
Coconut
Cranberries
Dates
Figs
Goji Berries
Grapefruits
Grapes
Guava
Honeydew
Kiwi
Lemons/Limes
Mangoes
Oranges
Papya
Peaches
Pineapple
Prunes
Raisins
Raspberries
Strawberries
Watermelon
Bitter Melon
Pears
Persimmons
Quince
Star Fruit

Nuts, Seeds, & Nut Butters

Almonds/Almond Butter
Brazil Nuts
Cashews
Hazelnuts

Macadamia Nuts
Peanuts/Peanut Butter
Pecans
Pistachio Nuts
Pumpkin Seeds
Sesame Seeds/ Sesame Butter/Tahini
Sunflower Seeds
Walnuts
Soy Foods
Edamame
Tempeh
Miso
Natto
Dairy
Butter/Ghee
Cheese
Raw/Organic Milk
Yogurt

Meat/Poultry & Eggs

Free Range Poultry
Grass Fed Beef
Lamb
Liver (Calfs Liver)
Wild Game
Fish/Seafood
Crustacea (crayfish, prawns, shrimp, lobster)
Mackerel
Mollusks (clams, mussles, scallops, oysters)
Sardines
Tuna
White Fleshed Fish (cod, flounder, halibut, orange roughly, Pollack, rockfish)
Wild Alaskan Salmon

Specialty Foods
Bee Pollen, Propolis and Royal Jelly
Dark Chocolate
Licorice
Sauerkraut
Olives
Sea Vegetables
Green Foods and Drinks (cereal grasses, barley grass and wheat grass; and

microalgae, spirulina, chlorella, and wild blue green algae)

Kimchi
Sprouts
Umeboshi Plums
Wheat Germ
Whey Protein Powder
Brewers Yeast
Beverages
Acai Berry Juice
Coffee
Cranberry Juice
Fresh Vegetable/Fruit Juice
Noni
Pomegranate Juice
Red Wine
Tea (green, black and white)
Water
Aloe Vera Juice
Oils
Almond
Coconut
Extra Virgin Olive
Flaxseed Oil
Hempseed Oil
Macadamia Nut Oil
Red Palm Oil
Sesame Oil
Herbs, Spices & Condiments
Cardamom
Cinnamon
Cloves
Cumin
Garlic
Ginger
Mustard Seeds
Oregano
Parsley
Rosemary
Sage
Thyme
Turmeric
Vinegar
Sweeteners
Black Strap Mollasses (from Unfiltered Honey (the harder the better)
Unsulfured, organic cane sugar

9 RULES for Lifelong Healthy Eating

1. Eat 3 servings of fruits and 6 servings of vegetables from the rainbow of colors
per day. 3 snacks of fruit and 2 servings of vegetables per meal is an easy way to
remember.
2. Eat Organic fruits, vegetables, and dairy. Eat organic, free range or wild
meat/fish only.
3. Drink filtered or spring water only.
4. Absolutely no Hydrogenated Oils or Transfats in the diet.
5. Avoid refined sugar and grains (except oatmeal, quinoa and rice) as much as
possible!
6. Use only Stevia or Xylitol as natural sugar substitutes (no Splenda, Equal or
Nutrasweet).
7. Eat while sitting in a relaxed environment. Never eat when upset.
8. Base diet around the foods on the 150 Healthiest Foods list.
9. A whole foods diet high in organic fruits, vegetables, beans, legumes, spices,
balanced fats and good quality protein provides the most nutrient dense meals.

Fruits and Vegetables You should NEVER buy unless they are organically grown!
1. Strawberries
2. Bell Peppers
3. Spinach
4. Cherries (grown in the U.S.)
5. Peaches
6. Cantaloupe (grown in Mexico)
7. Celery
8. Apples
9. Apricots
10. Green Beans
11. Grapes (grown in Chile)
12. Cucumbers
13. Pears
14. Winter Squash
~ Foods found to have the lowest levels were apple juice, bananas, broccoli,
canned peaches, orange juice, and canned or frozen peas and corn.
When Buying:
1. Bread: should contain 3 grams fiber per slice, sprouted grains and no
hydrogenated oils. Refrigerate bread to maintain freshness
2. Oil Use only expeller-expressed, unrefined coconut oil or sesame oil for high
temperature cooking. Extra virgin Olive and Flax seed oil in opaque containers
are a healthy choice for salad dressings. Keep all oils refrigerated to prevent
rancidity.
3. Eggs: buy cage free, organic eggs (preferably high in omega-3 fatty acids)
4. Butter: buy only organic butter.
5. Milk: always buy organic, choose almond or hemp milk as a healthy alternative

to cows milk
6. Buy Sardines packed in their own oil or second choice is olive oil
7. Olives: buy oil cured, brine cured, water cured or dry salted
Easy Ways to make a quick healthy meal:
Smoothies:
Always a great snack or meal. A great way to get your servings of fruit and/or
vegetables each day.
Liquid base: water, milk, nut milks, yogurt, diluted 100% fruit juice
Fruits: any
Vegetables: 1 leaf of kale or a few leaves of spinach or romaine, carrot, celery,
or parsley
Nuts & seeds: any (almonds and sunflower seeds always work well)
Miscilaneous: 100% pure vanilla or almond extract, nutritional yeast (full of B
vitamins), blackstrap mollases (high in calcium and iron), raw egg (wash shell
before breaking, great source of protein), ice
Supplements: dehydrated greens powder, probiotics, flax oil
Salads:
Great meals for lunch and/or dinner.
Vegetables: combine all different greens, carrots, celery
Fruits: grapes, apple, pear, peach, avocado, tomato, dried fruits (e.g.
cranberries or raisins)
Nuts & Seeds: any and all
Cheese: favorite kind (good ones are feta, blue cheese, gorgonzola, and
chevre)
Meat: cut up leftovers from previous meals (organic chicken, turkey, ham etc.)
Misc.: hard boiled egg, corn
Salad Dressings: best to make fresh with olive oil, flax oil, balsamic vinegar,
garlic, salt, pepper. Store bought should be without hydrogenated oils, preferably
only olive oil.
Soups:
Great meals for any time of the day. Warm soups excellent on colder days and
cool soups work great in the warmer times.
Base: water, organic chicken or vegetable broth, organic milk or cream, tomato
juice/sauce
Vegetables: and all
Grains: rice, barley, amaranth and quinoa (have more calcium and protein than
milk)
Slow cooking ingredients is a great way to pre-digest the food so it will be
easier to digest. Food combining rules do not apply to meals that are slow
cooked.
What counts as a serving?
Bread, Cereal, Rice, and Pasta Group (including whole and refined grains)
1 slice of bread
About 1 cup of ready-to-eat cereal
1/2 cup of cooked cereal, rice, or pasta
Vegetable Group

1 cup of raw leafy vegetables

1/2 cup of other vegetables, cooked or raw
3/4 cup of vegetable juice
Fruit Group
1 medium apple, banana, orange, or pear
1/2 cup of chopped, cooked, or canned fruit
3/4 cup of fruit juice
Milk, Yogurt, and Cheese Group
1 cup of milk or yogurt
1 1/2 ounces of natural cheese (such as cheddar)
2 ounces of processed cheese (such as American)
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group
2 to 3 ounces of cooked lean meat, poultry, or fish
1/2 cup of cooked dry beans or 1/2 cup of tofu counts as 1 ounce of lean meat
1 egg counts as 1 ounce of lean meat
1/3 cup of nuts counts as 1 ounce of meat
Helpful Websites:
www.EatWild.com information on grass fed beef
http://www.westonaprice.org/ - food, farming and the healing arts
www.oceansalive.org find seafood/fish that are and arent low in contaminants