Teacher wellness guide for our educational curriculum.

1. F GHT
FOOD
REVOLUTIONIZING THE WAY WE
THINK ABOUT FOOD
THE HEALTHY SCHOOL PROGRAM
RESOURCE GUIDE

2. THE HEALTHY
TEACHER PROGRAM
RESOURCE
GUIDE

3. THE FOODFIGHT RESOURCE BOOK
WAS CONCEIVED & DEVELOPED BY
THE CO-FOUNDERS OF FOODFIGHT:
Carolyn Cohen
Deborah Lewison-Grant
DESIGN: Gabriele Wilson Design
FOODFIGHT GRATEFULLY ACKNOWLEDGES
THE ASSISTANCE OF ITS CURRICULUM
CONTENT PROVIDERS:
Whole Kids Foundation
Teachers College Nutrition Education Program
The Institute of Integrative Nutrition
Nourish, a WorldLink Production
SPECIAL THANKS GO TO OUR INTERNS:
Alexandra Roem
Mitchell Bloom
Johanna Johnson
Ruthie Lazenby
McKenzie Largay
All rights reserved. No part of this publication
may be reproduced or transmitted in any form
or by any means, electronic or mechanical,
including photocopying, or any other information
and retrieval system, without written permission
from FoodFight.
For more information please contact:
FOODFIGHT
21 W. 46th St.
Suite 1205
New York, NY 10036

4. THANK YOU.
FOODFIGHT THANKS ITS LOYAL SPONSORS:
FOODFIGHT IS EXTREMELY THANKFUL FOR THE FINANCIAL SUPPORT OF:

5. 3 Principles of Health
Eat a Rainbow
Eat Greens First
Eat Close to Nature
Rethink Your Plate
Unpacking the Plate
The Power of Protein
Fiber is your friend
Easy ways to calculate fiber
Top 8 reasons to drink water
How Much Should I Eat?
Easy ways to remember
serving size
How Much Should I Eat?
Learn How to Decipher Nutrition Facts
555
6 Tips for Dodging
Consumer Traps
Navigating Nutritional
Health Claims
Dirty Dozen, Clean Fifteen
Simple Cooking for Healthy Living
A Stocked Pantry
Condiment List
Herbs & Spices
Get Cooking with Beans
Beans: Your Passport
to Global Flavors
1
2
3
4
5
6
7
8
9
11
12
13
14
15
16
17
18
19
20
21
22
23
25
27
28
29
31
32
33
34
35
36
58
59
60
61
62
63
66
67
69
70
73
CONTENTS
Digestibility of Beans
Get Cooking with Whole Grains
Nuts & Seeds
Why should I exercise
10 ideas to get you moving
Primary Foods
FoodFight's Ten Steps
to Better Health
Healthy Snacking Suggestions
Next Steps: Join the FoodFight
Vitamins and what they help with
Fats & Oils
Power Nutrients
Understanding Food Labels
Online Food Resource
Resource Guide
SMRT Goals
Weekly Food Journal
Meal Planning Chart
RECIPES
APPENDIX

6. EAT A RAINBOW
EAT GREENS FIRST
EAT CLOSE TO NATURE
1
2
3
3 PRINCIPLES OF HEALTH
1

7. 2
WHAT’S IN IT FOR ME?
We often hear about what we should and should
not eat, but why should we eat it? Aside from
taste, what’s in it for me? Fruits and vegetables
are the best source of vitamins, minerals, fiber,
antioxidants and phytonutrients—eating foods
from all of the colors of the rainbow is an easy
way of getting these nutrients and improving
the way we look and feel.
THEBENEFITSOFEATINGARAINBOW EAT A
RAINBOW1
TOMATO & TOMATO PRODUCTS,
WATERMELON & GUAVA
CARROT, YAM, SWEET POTATO.
MANGO, PUMPKIN
CITRUS FRUITS-ORANGE-LEMON,
GRAPEFRUIT PAPAYA, PEACH
SPINACH, KALE, COLLARD,
AND OTHER GREENS
BROCCOLI, BRUSSEL SPROUTS,
CABBAGE, CAULIFLOWER
GARLIC, ONION, CHIVE,
ASPARAGUS
BLUEBERRIES, PURPLE GRAPES,
PLUMS
GRAPES, BERRIES, PLUMS
WHOLE GRAINS, LEGUMES
Lycopene: antioxidant,
cuts prostate cancer risk
Beta-carotene: supports immune
system; powerful antioxidant
Vitamin C, flavanoids, inhibit
tumor cell growth, detoxify
harmful substances
Folate: builds healthy cells
and genetic material
Indoles, lutein: eliminate excess
estrogen and carcinogens
Allyl sulfides: destroy cancer
cells, reduce cell division,
support immune system
Anthocyanins: destroy
free radicals
Reservatrol: may decrease
estrogen production
Fiber: carcinogen removal
FOODSCOLORS BENEFITS
RED
ORANGE
YELLOW-ORANGE
GREEN
GREEN-WHITE
WHITE-GREEN
BLUE
RED-PURPLE
BROWN

8. 3
COOKING GREENS
Try a variety of methods like steaming, boil-
ing, sautéing in oil, water sautéing, waterless
cooking or lightly pickling, as in a pressed salad.
Boiling makes greens plump and relaxed. Boil
for under a minute so that the nutrients in the
greens do not get lost in the water. You can also
drink the cooking water as a health-giving broth
or tea if you’re using organic greens. Steaming
makes greens more fibrous and tight, which is
great for people who are trying to lose weight.
Raw salad is also a wonderful preparation
for greens. It’s refreshing, cooling and supplies
live enzymes.
When some people hear “leafy green vegeta-
bles,” they often think of iceberg lettuce, but
the ordinary, pale lettuce in restaurant sal-
ads doesn’t have the nutrients of other darker
greens. Get into the habit of adding these dark,
leafy green vegetables to your daily diet. Try it
out for a month and see how you feel.
A great additional resource for recipes and
ideas is Greens Glorious Greens by Johnna
Albi and Catherine Walthers.
Nutritionally, greens are very high in calcium,
magnesium, iron, potassium, phosphorous,
zinc and vitamins A, C, E and K. They are cram-
med with fiber, folic acid, chlorophyll and many
other micronutrients and phytochemicals.
Whenever possible, choose organic. But eat-
ing non-organic greens is much better than not
eating any greens at all!
There are so many greens to choose from. Find
greens that you love and eat them often. When
you get bored with your favorites, be adventur-
ous and try greens that you’ve never heard of
before. Broccoli is very popular among adults
and children. Rotate between bok choy, napa
cabbage, kale, collards, watercress, mustard
greens, broccoli rabe, dandelion and other
leafy greens. Green cabbage is great cooked or
raw, or in the form of sauerkraut. Arugula, en-
dive, chicory, lettuce, mesclun and wild greens
are generally eaten raw, but can be consumed
in any creative way you enjoy. Spinach, Swiss
chard and beet greens are best eaten in mod-
eration because they are high in oxalic acid,
which depletes calcium from bones and teeth,
and may lead to osteoporosis. Cook these vege-
tables with something rich like tofu, seeds, nuts,
beans, butter, animal products or oil. This will
help balance the effect of the oxalic acid.
Green vegetables are the foods most missing
in modern diets. Learning to cook and to eat
greens is essential to creating health.
ADAPTEDFROMINSTITUTEFORINTEGRATIVENUTRITION©
EAT
GREENS
FIRST2
SOME OF THE BENEFITS OF EATING
DARK LEAFY GREENS ARE:
k Blood purification
k Reported Cancer prevention
k Improved circulation
k Strengthened immune system
k Promotion of healthy intestinal flora
k Lifted spirit and elimination of depression
k Improved liver, gall bladder and
kidney function
k Cleared congestion, especially in lungs
by reducing mucus

9. 4
PROCESSED FOOD THAT SHOULD BE
LIMITED OR AVOIDED
k Canned foods with lots of sodium
k White breads and pastas made
with refined white flour
k Packaged high-calorie snack foods,
like chips and cheese snacks
k High-fat convenience foods like
canned ravioli
k Frozen fish sticks and frozen dinners
k Packaged cakes and cookies
k Boxed meal mixes
k Sugary breakfast cereals
k Processed meats which are full of nitrates
JUST REMEMBER TO ASK
YOURSELF THESE QUESTIONS:
Can I imagine it growing or being raised?
How many ingredients does it have and
do I recognize them?
Does it pass the grandma test?
Would your grandma recognize this as food?
PROCESSED VS. WHOLE FOODS
Whole foods are in their natural state while
processed foods have been altered from their
natural state as a result of processing such as
canning, freezing, refrigeration, dehydration.
Foods are processed to give grains a finer tex-
ture and extend shelf life, but also for safety
and convenience. Not all processed foods are
bad! Think of milk, which is pasteurized to get
rid of bacteria.
Whole foods can also be in many states but
its important to remember that anything that
comes in a can, box, or bag will have been pro-
cessed in some way.
3
EAT
CLOSE TO
NATURE
HOW MANY INGREDIENTS DOES IT HAVE
AND DO I RECOGNIZE THEM?
40
1

10. 5
RETHINK YOUR PLATE
PROTEIN
RAW & COOKED VEGETABLES
Examples: Leafy greens (lettuces,
kale, collards, bok choy, arugula,
cabbage), green beans, beets,
brocolli, potatoes, summer/winter
squash, pepper, carrots, and more!
VEGETABLES
Examples: Beans, peas, lentils,
tofu, tempeh, nuts, seeds 2-3 oz
cooked serving, a few times a
week, of beef, chicken fish
WHOLE GRAINS
WHOLE & UNPROCESSED GRAINS
Examples: Brown rice, quinoa,
oats, barley, kamut, buckwheat,
farro, and 100% whole grain
breads and pastas
HEALTHY FATS
Fats from whole plant based foods.
Examples: Nuts, seeds, avocados,
olives
WHOLE FRUIT
Whole, fresh, or frozen.
Examples: Berries, apricots, cherries,
apples, oranges, peaches, mangos,
and more!
LOW SALT
Minimize salt intake by using no/ low
sodium ingredients when cooking
meals and salt sparingly, if at all, at
the table to taste.
NATURAL SWEETENERS
Sweeten foods naturally with fruits
and dried fruits. Use honey and other
whole foods sweeteners sparingly.

11. 6
Carbohydrates, proteins and fats are macro-
nutrients because they provide the greatest
amount of nutrients in the foods we eat. Vi-
tamins and minerals are micronutrients be-
cause they provide the smallest amount of
nutrients in our foods.
WHAT IS AN ESSENTIAL NUTRIENT?
A nutrient that the body cannot make or cannot
make in sufficient quantities to meet its physi-
ological needs.
PROTEINS supply the body with amino acids,
which are the building blocks our bodies use to
grow, repair, maintain or replace tissue. Pro-
tein’s main function is to “repair” the body, as
opposed to fuel it. Protein sources come from
both plant and animals.
CARBOHYDRATES are the body’s main source
of energy. We eat carbs as food and then the
body converts them in to glucose (a sugar)
which it uses as fuel. Every cell of the body
depends on glucose for energy. Except for milk,
all carbohydrates come from plant sources.
FATS, like carbohydrates, provide the body with
energy. Fat also insulates the body (think layer
of fat beneath the skin to keep people warm)
and acts as a shock absorber by padding and
cushioning the vital organs under it.
Unsaturated fats are referred to as “heart
healthy” and should be the main source of fat
in the diet (nuts, seeds and avocados).
Saturated fats should be limited or avoided
(animal fats, coconut oil, palm kernel oil, whole
milk dairy) and trans fats should be avoided as
much as possible (vegetable shortenings, some
margarines, snack foods and processed foods
made with partially hydrogenated oils). These
fats contribute to heart disease, high choles-
terol, obesity and can also accelerate (but not
initiate) cancer development.
UNPACKING THE PLATE
NUTRIENTS THAT FEED OUR BODIES
NUTRIENTS ARE SUBSTANCES
THAT WE CANNOT LIVE WITHOUT
k Proteins
k Carbohydrates
k Fats
k Vitamins, minerals, water

12. 7
Protein is a macronutrient composed of ami-
no acids, participating in every process within
the body’s cells. Amino acids are the building
blocks of protein and are crucial to the min-
ute-by-minute regulation and maintenance
of the body. Your body makes its own supply
of amino acids, but must obtain essential am-
ino acids from food. The word protein comes
from the Greek word “prota” meaning “of pri-
mary importance.”
IMPORTANCE
Protein has a structural and mechanical func-
tion, providing the foundation for cells and tis-
sues that are needed to keep us strong. It is also
crucial for vital functions such as metabolism,
biochemical reactions, and immune responses.
TRENDS
The current American diet trends encourage
an increase in protein consumption (and car-
bohydrate reduction). The current belief system
that we do not need a lot of protein encourages
people to eat much less protein. There is a very
judgmental attitude in the field of nutrition, i.e.,
“my way is the only way.” However, it is impor-
tant to approach it in a way that is not dogmatic.
Try experimenting and see what works for you,
your body and your lifestyle.
TOO LITTLE PROTEIN
Common symptoms include sugar and sweet
cravings, feeling spacey and jittery, fatigue,
weight loss, loss of healthy color in facial area,
feeling weak, anemia, change in hair color and
texture, skin inflammation (in severe cases), pot
belly (in severe cases).
TOO MUCH PROTEIN
Common symptoms include low energy, con-
stipation, dehydration, lethargy, feeling heavy,
weight gain, sweet cravings, feeling “tight” or
having stiff joints, overly acidic body, decreased
kidney function (stress required to process ex-
cess proteins—the kidney faces increased pres-
sure to filter toxins and waste), foul body odor,
halitosis, and calcium loss (to compensate for
acidic status in body).
THINGS TO CONSIDER
Your mind may disagree with what your body
wants. Trust your body. It is rare for the average
American in this day and age to be protein de-
ficient. Consider your heritage, ancestry, blood
type, activity level and life goals when choosing
protein. Protein consumption is a very personal
thing — everyone needs a different amount.
GOOD SOURCES OF PROTEIN:
Lentils
Tofu
Eggs
INFORMATIONADAPTEDFROMINSTITUTEFORINTEGRATIVENUTRITION©1/08
THE POWER OF PROTEIN

13. 8
TAKE THE 10-DAY FIBER CHALLENGE!
Over the next ten days, try to increase the
amount of fiber you eat a little bit each day.
GOOD SOURCES OF FIBER:
Whole grains
Barley
Oats
Legumes (beans like lentils)
Nuts
Seeds
Fruits & vegetables
FIBER IS YOUR FRIEND!
6 TIPS TO INCREASE FIBER INTAKE
1. Eat whole grain cereals that contain
more than 5 grams fiber per serving
for breakfast
2. Eat raw vegetables
3. Eat fruits and vegetables with their skin
4. Add legumes (beans) to soups,
salads, casseroles
5. Eat fresh, frozen or dried fruit for snack
6. Sprinkle flax or chia seeds on yogurt,
salads or soups
HIGH FIBER SOURCE STARS
A 1 medium baked potato
with skin—5 grams
B 1 pear—4 grams
C 1 cup lentil soup—14 grams
D 1/2 cup Fiber One cereal—13 grams
E 1 cup strawberries—4 grams
F 1 medium orange —3 grams
G 3 cups popcorn—4 grams
H 1 serving brown rice & vegetables
stuffed squash (p. 90)—11 grams
C D
BA
F
G H
E
FIBER makes you feel full so you eat less, which helps stabilize blood sugars, lowers cholesterol,
and keep you regular. The average American gets 5-8 grams of fiber a day. We should be aiming for
25-30 grams a day. How much fiber are you eating daily? How might you increase your fiber intake?

14. 9
BREAD, CEREAL, RICE & PASTA
Whole grain products provide about 1-2 grams
(or more) of fiber per serving:
1 slice whole wheat bread
1 oz. cereal (100% bran cereal contains
10 grams or more)
½ cup cooked barley, bulgur, grits and oat-
meal
VEGETABLES
Most vegetables contain about 2 to 3 grams
of fiber per serving:
½ cup cooked broccoli, brussels sprouts,
cabbage, carrots, cauliflower, collard greens,
corn, eggplant, green beans, peas, kale,
mushrooms, okra, parsnips, potatoes,
pumpkin, spinach, sweet potatoes, swiss
chard, winter squash
1 SERVING =
INFORMATIONADAPTEDFROMINSTITUTEFORINTEGRATIVENUTRITION©1/08
½ cup raw carrots, peppers
FRUIT GROUP
Fresh, frozen and dried fruits have about
2 grams of fiber per serving:
1 medium apple, banana, kiwi, nectarine,
orange, pear
½ cup applesauce, blackberries, blueberries,
raspberries, strawberries
NOTE: fruit juice contains very little fiber!
LEGUMES
Many legumes provide about 8 grams of
fiber per serving. Some legumes provide
about 5 grams of fiber per serving:
½ cup baked beans, black beans, blackeyed
peas, kidney beans, navy beans, pinto beans
½ cup cooked garbanzo beans, lentils, lima
beans, split peas
EASY WAYS TO CALCULATE
FIBER IN FOOD WITHOUT THE LABEL

15. 10
WHAT DOES 25 GRAMS OF FIBER LOOK LIKE?
BOWL OF CEREAL WITH 5 GRAMS
OF FIBER PER SERVING
APPLE
SANDWICH WITH 2 SLICES
OF WHOLE WHEAT BREAD
1 CUP SALAD WITH
MIXED VEGETABLES
CHILLI WITH ½ CUP
COOKED BEANS
5 grams
2 grams
4 grams
6 grams
8 grams
25 GRAMS FIBER
TYPICAL DAY AMOUNT OF FIBER
BREAKFAST
LUNCH
DINNER
TOTAL

16. 11
ONE
Drinking Water Helps Maintain the Balance of
Body Fluids. Your body is composed of about
60% water. The functions of these bodily fluids
include digestion, absorption, circulation, cre-
ation of saliva, transportation of nutrients, and
maintenance of body temperature. When you're
low on fluids, the brain triggers the body's thirst
mechanism. You should listen to those cues and
get yourself a drink of water.
TWO
Water Can Help Control Calories. For years,
dieters have been drinking lots of water as a
weight loss strategy. While water doesn't have
any magical effect on weight loss, substituting it
for higher calorie beverages can certainly help.
THREE
Water Helps Energize Muscles. Cells that don't
maintain their balance of fluids and electro-
lytes shrivel, which can result in muscle fatigue.
Drinking enough fluids is important when ex-
ercising; drink about 17 ounces of fluid about
two hours before exercise. During exercise,
they recommend that people start drinking flu-
ids early, and drink them at regular intervals to
replace fluids lost by sweating.
FOUR
Water Helps Keep Skin Looking Good. Your skin
contains plenty of water, and functions as a pro-
tective barrier to prevent excess fluid loss. De-
hydration makes your skin look more dry and
wrinkled, which can be improved with proper
hydration.
FIVE
Water Helps Your Kidneys. Body fluids transport
waste products in and out of cells. The main
toxin in the body is blood urea nitrogen, a water-
soluble waste that is able to pass through the
kidneys to be excreted in the urine. When you're
getting enough fluids, urine flows freely, is light
in color and free of odor. When your body is not
getting enough fluids, urine concentration, col-
or, and odor increases because the kidneys trap
extra fluid for bodily functions. If you chronically
drink too little, you may be at higher risk for
kidney stones.
SIX
Water Helps Maintain Normal Bowel Func-
tion. Adequate hydration keeps things flowing
along your gastrointestinal tract and prevents
constipation. When you don't get enough fluid,
the colon pulls water from stools to maintain
hydration — and the result is constipation. Ad-
equate fluid and fiber is the perfect combina-
tion, because the fluid pumps up the fiber and
acts like a broom to keep your bowel function-
ing properly.
SEVEN
Drinking more water helps keep you energized
and less fatigued. Dehydration is one of the
causes of fatigue, and drinking water will keep
you energized without the high and subsequent
crash of caffeinated beverages.
EIGHT
Water helps keep natural chemicals in your
body in balance. By keeping well hydrated, we
are able to clear our bodies of toxins and ca-
pable of optimal performance.
TOP 8 REASONS TO DRINK WATER
ADAPTEDFROMWEBMD

17. 12
DEPENDING on your size and activity level, you
need to eat a certain amount of healthy calories
each day. The amount of protein a person needs
is a function of body weight and size. Carbohy-
drates, followed by fats, provide the body with
fuel and energy. The more active a person is,
the more carbs and fat they will need to provide
the fuel, and subsequently, the more calories
they will consume.
A 4-ounce serving of meat is about the size of a
deck of cards and fulfills the daily recommend-
ed portion of meat. A serving size of vegetables
HOW MUCH SHOULD I EAT?
WHITE BREAD
REGULAR PASTA
WHITE RICE
JUICE
CANNED VEGETABLES
BOTTLED SALAD DRESSING
SUGARY CEREAL
Whole grain bread with 3g of fiber per slice
Whole wheat pasta
Brown rice
Fresh or frozen fruit
Fresh or frozen vegetables
Oil, vinegar (or lemon), salt and pepper
Cereal with at least 3 grams of fiber
and less than 5 grams of sugar
INSTEAD OF THIS CHOOSE THIS
is only ½ cup cooked or 1 cup raw (lettuce). A
giant muffin or bagel is more than 1 serving!
We recommend pairing portions of meat with
twice as many vegetables.

18. 13
SEVEN WAYS TO SIZE UP YOUR SERVINGS
2-3 servings from the Milk Group
for calcium
2-3 servings from the Meat Group
for iron
3-5 servings from the Vegetable Group
for vitamin A
2-3 servings from the Fruit Group
for vitamin C
6-11 servings from the Grain Group
for fiber
MOST IMPORTANT
Especially if you are cutting calories, remember to keep your diet nutritious.
MEASURE FOOD PORTIONS so you know exactly how much food you are eating.
When a food scale or measuring cups aren't handy, you can still estimate your portion.
3 oz of meat is about the
size and thickness as a deck
of playing cards or an
audiotape cassette.
A medium apple or peach is
about the size of a tennis ball.
1 oz of cheese is about the size
of 4 stacked dice.
1/2 cup of ice cream is about
the size of a racquetball or
tennis ball.
1 cup of mashed potatoes
or broccoli is about the size
of your fist.
1 teaspoon of butter or peanut
butter is about the size of the tip
of your thumb.
1 ounce of nuts or small candies
equal one handful.
=
=
=
=
=
=
=
1
2
3
4
5
6
7

19. 14
HOW MUCH SHOULD I EAT?
WHEN YOU’RE EATING OFF SOMEONE ELSE’S PLATE
k Choose grilled instead of fried (crunchy or crispy / fried)
k Avoid processed salad dressings; ask for olive oil and vinegar
k Choose small size drinks; ask for water
k Ask for extra sides of vegetables, steamed if possible
GRAINS
1 sliced of whole-grain bread
½ cup of cooked whole-grain
cereal, rice or pasta
VEGETABLES
1 cup raw leafy vegetables
1/2 cup of other vegetables
FRUITS
1 medium apple, orange, pear,
peach or ½ banana
CALCIUM FOODS
1 cup of milk, soy milk, yogurt
½ cup cooked broccoli,
spinach, kale
PROTEIN FOODS
2-3 oz lean meat, poultry or fish
½ cup cooked dry beans
1 egg or 1/3 c. nuts
2 tbsp peanut butter, almond or
soy butter
5 or less servings
3-5 servings
2-4 servings
2-3 servings
2-3 servings
6-9 servings
4-5 servings
4-5 servings
3-5 servings
5-7 servings
Girls–9 servings
Boys–11 servings
Girls–4 servings
Boys–5 servings
Girls–3 servings
Boys–4 servings
Girls–3 servings
Boys–3 servings
Girls–2.5 servings
Boys-3 servings
FOOD GROUP
AND SERVING
CHILDREN
(10 AND UNDER)
TEENAGERS ADULTS

20. 15
STEP 1
Look at serving size. Be aware that “serving
size” is not always the whole package. If the
serving size on the label is one cup and you eat
two cups, you are getting twice the calories, fat,
and other nutrients listed on the label.
STEP 2
Look at how many calories are in a single
serving.
STEP 3
Look at fat and cholesterol, limit these. “Total
fat” includes saturated, polyunsaturated and
monounsaturated fats. Avoid saturated and
trans fats; limit cholesterol to 300 mg a day.
STEP 4
Limit Sodium. Too much sodium or salt can
lead to high blood pressure. Sodium intake
should be no more than 2,400 mg per day. Aim
for foods that are low in sodium. Using a one to
one ratio of calories to sodium is a great rule to
follow. When reading labels, make sure that the
sodium content is less than the caloric content.
STEP 5
Look at fiber. Aim for foods with at least 3 grams
of fiber per serving. 5 grams per serving is con-
sidered high.
STEP 6
Look at sugars. Aim for foods that are low in
sugar. Foods that contain more than 10 grams
of sugar per serving should be limited. Try to
avoid processed sugars and use fruit as sweet-
ener instead.
STEP 7
Look at nutrients. Make sure you get enough
(Vitamin A, C, Calcium, Iron). Look for foods
with high % DV for fiber, vitamins A and C, cal-
cium and iron.
STEP 8
Read the % Daily Values (DV). A food item with
5% DV for fat means 5% of the amount of fat
that a person consuming 2,000 calories a day
would eat. Remember that DV is for the entire
day and not just one meal.
LEARN HOW TO DECIPHER NUTRITION FACTS

21. 16
OR LESS GRAMS OF SUGAR
OR MORE GRAMS OF FIBER
OR LESS INGREDIENTS
5
5
5
MAKE SURE YOUR PACKAGED FOOD CONTAINS:
GET ACQUAINTED WITH YOUR LABELS

22. 17
1.
SHOP THE PERIMETER
The healthy food and necessities such as fruits,
vegetables, eggs, milk, etc. are generally at the
back of the store or on the sides, forcing con-
sumers to walk through the store and be ex-
posed to the marketing tactics of processed and
junk food companies. Stay on the perimeter to
make the most healthful choices.
2.
DON’T SHOP HUNGRY
Easy to grab and eat snack foods are conve-
niently placed all over the supermarket, espe-
cially at the checkout counter!
3.
MAKE A LIST OF WHAT
YOU NEED AND STICK TO IT
Research shows that the more products cus-
tomers see, the more they buy. Come to the
supermarket with a shopping list to avoid im-
pulsive purchases.
4.
BEWARE OF HEALTH CLAIMS
Companies regularly use nutrition and health
claims to sell food. For example, a sugar ce-
real like Apple Jacks boasts on the box that it
is a good source of fiber and made with whole
grains. But a quick look at the ingredients will
show that sugar is the first ingredient and there
are tons of food colorings and other unhealthy
ingredients. Arm yourself with the facts and
READ THE LABELS to make the best choices.
5.
HIGH PROFIT /NUTRITIONALLY
BANKRUPT ITEMS ARE AT EYE LEVEL
Major food companies pay more money to have
certain products on eye level because they are
the first products people see. These products
are most often junk food because they are highly
profitable but nutritionally bankrupt. Also, no-
tice the items by the cash register area -- there
is almost always a huge selection of candy bars,
gum, etc. These are impulse buys – a last effort
to get consumers to buy junk food before they
walk out the door.
6.
BE CAREFUL OF WEEKLY
COUPONS OR SPECIAL FLYERS
Food companies usually have specials of some
sort, but they’re often not for healthy options.
This is yet another tactic to have consumers jus-
tify the purchase of unhealthy foods.
TIPS FOR DODGING
CONSUMER TRAPS6

23. 18
MEAT
Grass-Fed if possible.
k “Natural,” “Fresh,” and Free-Range have no
meaning, USDA—prime, choice, select—
reflects fat content in descending order
k Red in package can be from Carbon
Monoxide gas —CHECK DATES!
k Pork: try to find small farm, eat sparingly.
CHICKEN
If possible, get organic or "Raised with No
Antibiotics” Hormones are NOT allowed
k“No Added Hormones” is meaningless
EGGS
Look for USDA organic label if possible.
k Better yet at CSA or Farmer’s Market.
The word “Natural,” is meaningless.
FISH
In February 2004, the EPA estimated that as
many as 630,000 children are born each year
with a risk for lowered intelligence and learning
problems due to exposure to mercury.
k High levels of mercury: shark, swordfish,
mackerel, tilefish
k Low mercury: shrimp, canned LIGHT tuna,
salmon, Pollack, catfish
k If you are pregnant, plan to get pregnant or
have young children—only eat 6 oz of tuna per
week of albacore tuna.
MILK
When possible choose organic.
k Avoid rGBH and rBST- artificial bovine gro-
wth hormone—stimulates milk production
but also exposes children to hormones that
encourage early onset puberty.
NAVIGATING NUTRITIONAL
HEALTH CLAIMS

24. 19
DIRTY DOZEN +
Most contaminated fruits and vegetables due
to fertilizers and pesticides; buy organic when-
ever possible.
Apples
Celery
Sweet bell peppers
Peaches
Strawberries
Nectarines
Grapes
Spinach
Lettuce
Cucumbers
Blueberries
Potatoes
+
Green beans
Kale/Greens
CLEAN FIFTEEN
The least contaminated fruits and vegetables.
Onions
Sweet Corn
Pineapples
Avocado
Cabbage
Sweet Peas
Asparagus
Mangoes
Eggplant
Kiwi
Cantaloupe
Sweet Potatoes
Grapefruit
Watermelon
Mushrooms
FROM:HTTP://WWW.EWG.ORG/FOODNEWS/SUMMARY/

25. 20
Cooking does not need to be complicated
to be fabulous. It takes a relatively small in-
vestment of your time to get used to cook-
ing. Once you make it a priority, it becomes
a quick routine with huge rewards. When
you cook for yourself and your family, you
put love into the food, and love into you. You
start feeling better after a single meal. Af-
ter a day, you will feel happier and healthier.
From there, it just gets better because when
you cook simple food, cooking becomes sim-
pler and your life becomes simpler, too!
HERE ARE SOME TIPS TO HELP
YOU BEGIN THE COOKING PROCESS
IMMEDIATELY
k USE A TIMER
By using a timer you get to know how long
things take to cook. When you know how long
something takes, you can multitask in the kitch-
en or around the house, and prepare a large
amount of food in just a small amount of time.
k BURN YOUR RICE
The key here is to experiment. Cooking more
makes a better cook. The more you cook, the
faster you will become, the better it will taste,
and the more you will enjoy eating healthful-
ly. Try out a few recipes from the Whole Foods
website. Once you feel comfortable with these
recipes, you can create your own or repro-
duce the recipes in your own way, adding your
own flair.
k USE CONDIMENTS
Make a tray of a variety of condiments for your
table. When you cook, just cook the actual food
and skip adding flavor. When you serve the food,
encourage your family or friends to personal-
ize it by using condiments from the tray. This
saves you time and gives everyone a chance to
put their own energy into their food.
k COOK ONCE, EAT MANY MORE TIMES
Once you know how to cook you can get cre-
ative with your cooking. For example, you can
make lots of brown rice, eat it for dinner, use
it in porridge for breakfast, then add it to soup
for lunch, and top it with vegetables for dinner!
This makes your cooking last longer, increases
your productivity, and gives you a chance to
be creative.
Remember, it takes a lifetime to make a full
transition to healthy eating. Please be gentle
and patient with yourself, and most importantly,
have fun!
BE HEALTHIER IN YOUR PREPARATIONS
k Choose 20-30 minute recipes with no more
than 8 ingredients and fewer than 5 steps,
if possible.
k Choose 3-5 recipes before grocery shopping;
add the recipe ingredients to your list.
k Choose low maintenance cooking methods
such as grilling, steaming, sautéing and roasting.
k Avoid adding extra fat by monitoring oil and
butter and trimming fat off of meat.
ADAPTEDFROMINSTITUTEFORINTEGRATIVENUTRITION©
SIMPLE COOKING
FOR HEALTHY LIVING

26. 21
IT’S IMPORTANT tohaveawell-stockedpantry
or cabinet to ensure you’ll be prepared to cook
a variety of different recipes.
While you do not need to go out to the store
and buy all of these items today, having a good
combination of the items in your pantry will
help you as you try new recipes.
A STOCKED PANTRY
k ITEMS
Canned tomatoes (crushed tomatoes,
tomato paste)
Beans
Garbanzo, Kidney, Black
Lentils, Green and brown
Brown rice
Whole wheat pasta
Olive oil
Extra virgin olive oil for dressings,
regular olive oil for sautéing, canola oil
Apple cider vinegar
Balsamic vinegar
Flour/Whole Wheat Flour
Spices (see spice list)
Chicken and vegetable stock—low sodium
Rolled oats/oatmeal
Oat bran
Quinoa
Whole wheat cous cous
Popcorn (whole kernel, not microwave)
Salsa
Peanut butter, almond butter, soy nut butter
Dried fruit
Herbal tea
Green tea
Nuts: almonds, cashews, pecans,
pistachios, walnuts

27. 22
NUTS & SEEDS
Nut butters: tahini,
cashew, almond, peanut
Nuts: pine, brazil,
cashews, walnuts,
almonds, pistachios
Seeds: pumpkin,
sunflower, sesame,
flax (raw or toasted)
OTHER
Chutneys
Coconut milk
Grated daikon radish
Ketchup
Mustard
Nutritional yeast
Parmesan cheese
Pickles
Nutritional yeast
Sliced red cabbage
Sprouts: alfalfa,
sunflower, mung
BASIC SPICES
Basil
Cinnamon
Cumin
Curry powder
Garam masala spice mix
Garlic
Ginger
Oregano
Thyme
Turmeric
PEPPERS
Black pepper in a grinder
Cayenne
Chili powder
Chili flakes
Garam masala spice mix
Paprika
White pepper
VINEGARS
Apple cider vinegar
Balsamic vinegar
Red wine vinegar
Umeboshi vinegar
SAUCES
Bragg's amino acids
Hot sauces
Grated daikon radish
Olive paste
Pesto
Salad dressings
Tamari soy sauce
SALTS
Gomasio
Herbamare
Sea salt
SWEETENERS
Agave nectar
Barley malt
Brown rice syrup
Honey
Maple syrup
Dried fruit
OILS
Chili oil
Coconut oil
Extra virgin olive oil
Flaxseed oil
Hot sesame oil
Infused olive oils
Toasted sesame oil
ADAPTEDFROMINSTITUTEFORINTEGRATIVENUTRITION©
HERE ARE SOME RECOMMENDED CONDIMENTS WORTHY OF EXPERIMENTATION:
CREATE A CONDIMENT TRAY for your table so that you and your family can personalize every
meal. Lazy Susans are perfect for storing all the different condiments on your table. Feel free to add
your favorites, and use organic whenever possible, looking for those with minimal ingredients, addi-
tives and processing.
CONDIMENT LIST

28. 23
SIMPLE BLENDS FOR AROUND-THE-WORLD FLAVOR.
A world of flavor is at your fingertips when you add just the right combination of herbs and spices.
Our handy chart makes it easy for you to spin the globe and turn everyday dishes into a healthy journey
across the Seven Seas. Start with a starchy vegetable, bean or grain of your choice and then choose
exotic spices and produce to suit your ethnic food cravings.
ENHANCE HEALTHY DISHES WITH
HERBS & SPICES
TAKEYOURTASTEBUDSAROUNDTHEWORLDWITH
THESEINSPIREDCOMBINATIONS:
GARLIC, ONION, BASIL, OREGANO,
THYME, PARSLEY, MARJORAM
GARLIC, SHALLOT, BASIL,
LEMONGRASS, CURRY,
GINGER, LIME LEAVES,
MINT, CILANTRO, CHILIES
CUMIN, CILANTRO, GARLIC,
CORIANDER, ONIONS, CHILIES,
CINNAMON
GARLIC, ONIONS, CINNAMON,
GINGER, CILANTRO, MINT,
SAFFRON, CUMIN
GINGER, GARLIC, CORIANDER,
MISO SCALLIONS, SOY,
RICE VINEGAR, SESAME
GARLIC, MINT, OREGANO,
DILL, CHILIES, CINNAMON,
PARSLEY, THYME, MARJORAM
GARLIC, GINGER, ONION,
TURMERIC, CUMIN, CORIANDER,
CURRY BLENDS, GARAM-MASALA
LEMON, TOMATO, SPINACH,
BELL PEPPER, POTATOES
LIME. PEAS, ZUCCHINI,
CARROTS, POTATOES, EGGPLANT
LIME, BELL PEPPER, TOMATO,
CORN, JICAMA, POTATOES
LEMON, EGGPLANT, ORANGE,
TOMATO, CARROT
LIME, SHIITAKE, CUCUMBER,
BROCCOLI, BOK CHOY
LEMON, SPINACH, OLIVES,
ARUGULA, EGGPLANT
LEMON, CAULIFLOWER, SPINACH,
PEAS, TOMATO, POTATO
HERBS AND SPICES PRODUCE
ITALIAN
THAI
MEXICAN
MOROCCAN
ASIAN
GREEK
INDIAN

29. 24
ITALIAN
k Start with: Russet potatoes cut in ½ inch pieces (1 ½ cup)
k Toss with: Red bell pepper (1/2 c) + garlic (2 cloves) + red onion (1/4 c) + thyme (1 T) + rosemary (1 T)
Roast @ 400° until browned on all sides ~35 minutes
k Finish with: Parsley (2 T) = roasted herbed potatoes (yields 2 cups)
THAI
k Start with: Steamed brown rice (2 cups)
k Steam Sauté: Shallot (3 T) + ginger (1 T) + chilies (1 t) + lemongrass (1 T) + peas (1/2 c) + carrots (1/2 c)
k Finish with: Basil (2 T) + cilantro (2 T) = Thai steam fried rice (yields 3 cups)
MOROCCAN
k Start with: Cooked chickpeas (2 cups)
k Steam sauté: Garlic (2 cloves) + chilies (1 t) + ginger (2 T) + cumin seeds (1 T) + cinnamon (1 t)
+ saffron (1 t) + eggplant (1/2 c) + tomato (1/2 c) + lemon zest (2 T) and juice (1 T)
k Finish with: Cilantro (1/4 cup) = Chickpea tagine (serve with whole grain of choice) (yields 3 cups)
FORMORECOOKINGTIPSANDDELICIOUSRECIPES
VISITWHOLEFOODSMARKET.COM/HEALTHSTARTSHERE
NEED INSPIRATION?
HERE ARE SOME SIMPLE COMBINATIONS THAT WORK WELL TOGETHER (SERVES 2)

30. 25
HERE’S A TIME SAVING TIP FOR
CREATING HEALTHY MEALS
Cook a big batch of beans at the beginning of
the week, then use them as a base for quick,
healthy and delicious meals all week long. Don’t
worry if you end up not using all the beans that
you cook—freeze them! Beans will last about a
month when frozen, making them great in an
“emergency” dinner situation where you need a
meal on the fly.
ADAPTEDFROMINSTITUTEFORINTEGRATIVENUTRITION©
FOR BEST RESULTS FOLLOW THESE
THREE EASY STEPS:
k STEP 1
Begin by washing beans and discarding any
that are discolored, and discard any debris like
small rocks and twigs.
k STEP 2
Cover the beans in about 3 inches of water and
soak for 8 hours, or overnight. You can also do a
quick soak if you are short on time. Simply cover
the beans with an inch of water and bring to a
boil. Then remove from heat, cover and let sit
for one hour. Drain the beans and cook as you
normally would.
k STEP 3
Rinse well, then place the beans in the appro-
priate amount of cold, fresh water and bring to
a simmer, letting cook for the recommended
cooking time.
GET COOKING WITH BEANS
THEY'RE RICH IN FIBER & SUPER AFFORDABLE

31. 26
TAKE YOUR TASTE BUDS AROUND THE WORLD WITH THESE INSPIRED COMBINATIONS
AS A GENERAL RULE, 1 CUP OF DRIED BEANS WILL YIELD ABOUT 2 ½-3 CUPS OF
COOKED BEANS.
FORMORECOOKINGTIPSANDDELICIOUSRECIPES
VISITWHOLEFOODSMARKET.COM/HEALTHSTARTSHERE
BEAN/LEGUME
(1 CUP DRY)
ADZUKI (ADUKI)
ANASAZI
BLACK
BLACK-EYED PEAS
CANNELLINI (WHITE KIDNEY)
CRANBERRY
FAVA, SKINS REMOVED
GARBANZOS (CHICKPEAS)
GREAT NORTHERN
GREEN SPLIT PEAS
YELLOW SPLIT PEAS
GREEN PEAS, WHOLE
KIDNEY
LENTILS, BROWN
LENTILS, GREEN
LENTILS, RED
LIMA, LARGE
LIMA, SMALL
LIMA, CHRISTMAS
MUNG
NAVY
PINK
PINTO
SOYBEANS
COOKING TIME YIELD
(CUPS)
WATER
(CUPS)
4
2 ½ to 3
4
3
3
3
3
4
3 ½
4
4
6
3
2 ¼
2
3
4
4
4
2 ½
3
3
3
4
3
2 ¼
2 ¼
2
2 ½
3
1 2/3
2
2 2/3
2
2
2
2 ¼
2 ¼
2
2 to 2 ½
2
3
2
2
2 2/3
2 ¾
2 2/3
3
45 to 55 minutes
45 to 55 minutes
1 to 1 ½ hours
1 hour
45 minutes
40 to 45 minutes
40 to 50 minutes
1 to 3 hours
1 ½ hours
45 minutes
1 to 1 ½ hours
1 to 2 hours
1 hour
45 minutes to 1 hour
30 to 45 minutes
20 to 30 minutes
45 to 1 hour
50 to 60 minutes
1 hour
1 hour
45 to 60 minutes
50 to 60 minutes
1 to 1 ½ hours
3 to 4 hours

32. TAKE A TRIP AROUND THE WORLD using
beans as the building blocks for your next meal.
These fiber-filled goodies are incredibly versatile
when prepared with your favorite spices, veggies
and grains.
BEANS
YOUR PASSPORT TO GLOBAL FLAVORS
FORMORECOOKINGTIPSANDDELICIOUSRECIPESVISITWHOLEFOODSMARKET.COM/HEALTHSTARTSHERE
To use this handy chart simply start by choosing
your destination, then build a meal by layering
your choice of grains, beans, produce, spices
and dressing. Soon your taste buds will em-
brace a world of healthy, exotic eating—all at
an affordable price!
FOR A SINGLE SERVING FOLLOW THE MEASUREMENTS BELOW
MOROCCOMEXICOGREECEITALYJAPANINDIANUS
Adzuki
Chickpea
Black Pinto
Black-eyed pea
Flageolet
Cannellini
Great Northern
Mung
Soybean
Lentil
Split Pea
Baby Lima
Anasazi
Ginger
Turmeric
Saffron
Cumin
Ancho chili powder
Garlic
Allspice
Cardamom
Coriander
Garlic
Basil
Oregano
Miso
Hot pepper flakes
Wasabi
Cardamom
Coriander
Curry powder
Oregano
Rosemary
Garlic
Basil
Bulgur
Basmati
brown rice
Medium grain
brown rice
Amaranth
Long grain
brown rice
Kamut
Brown Arborio
Barley
Broccoli
Bok choy
Short grain
brown rice
Brown basmati rice
Teff
Wild/brown
rice blend
Brown rice
Lime juice
Lemon juice
Lime juice
Sherry vinegar
Tarragon vinegar
Balsamic vinegar
Rice wine vinegar
Black vinegar
Lemon juice
Apple cider vinegar
Tomato
Bell pepper
Spinach
Eggplant
Avocado
Bell pepper
Tomato
Arugula
Tomato
Celery
Parsley
Tomato
Kale
Spinach
Zucchini
Shitake mushroom
Broccoli
Bok choy
Cauliflower
Sweet potato
Peas
Squash
Corn
Okra
Tomato
BEANS
1 CUP
SPICES
TO TASTE
PRODUCE
(1 1/2-2 CUPS)
GRAIN
(1 CUP)
DRESSING
(2-3 TBSPS)

33. 28
Some people have difficulty digesting beans
and legumes. They may develop gas, intesti-
nal problems, irritability, or unclear thinking
HERE ARE A FEW TECHNIQUES
FOR PREPARING AND EATING LEGUMES
TO ALLEVIATE MOST PROBLEMS.
Chew beans thoroughly and know that even
small amounts have high nutritional value.
AVOID giving legumes to children under 18
months because they have not developed
the gastric enzymes to digest them properly.
Except in the case of an allergy, soybean
products, fresh peas and green beans are usu-
ally tolerated.
EXPERIMENT with your ability to digest
beans. Smaller beans like adzuki, lentils, mung
beans and peas digest most easily. Pinto, kid-
ney, navy, black-eyed peas, garbanzo, lima and
black beans are harder to digest and should be
eaten only occasionally. Soybeans and black
soybeans are the most difficult beans to digest.
Experiment with combinations, ingredients and
seasonings. Legumes combine best with green
or non-starchy vegetables and seaweeds.
SEASON with unrefined sea salt, miso or
soy sauce near the end of cooking. If salt is
added at the beginning, the beans will not
cook completely. Salt is a digestive aid when
used correctly.
Adding fennel or cumin near the end of cooking
helps prevent gas.
Adding kombu or kelp seaweed to the beans
helps improve flavor and digestion, adds min-
erals and nutrients, and speeds up the cooking
process.
POUR a little apple cider, brown rice or white
wine vinegar into the water in the last stages
of cooking. This softens the beans and breaks
down protein chains and indigestible com-
pounds.
DIGESTIBILITY OF BEANS
ADAPTEDFROMINSTITUTEFORINTEGRATIVENUTRITION©

34. 29
HERE’S A TIME SAVING TIP FOR
CREATING HEALTHY MEALS
Cook a big batch of grains at the beginning of
the week, then use them as a base for quick,
healthy and delicious meals all week long.
Don’t worry if you end up not using all that you
cook—simply freeze what you can’t eat. Grains
will last about a month when frozen, making
them great in an “emergency” dinner situation
where you need a meal on the fly.
FOR BEST RESULTS
FOLLOW THESE THREE EASY STEPS:
STEP 1
Choose your grain and boil the noted amount
of water.
STEP 2
Add chosen grain, return the pot to a boil, cover,
reduce heat and simmer until liquid is absorbed.
(FoodFight Factoid: putting a paper towel in
between the lid and the pot will absorb excess
moisture and result in fluffier whole grains)
STEP 3
Fluff with a fork before serving.
GET COOKING
WITH WHOLE GRAINS
ADD A SATISFYING FLAVOR AND TEXTURE TO YOUR NEXT MEAL.
ADAPTEDFROMINSTITUTEFORINTEGRATIVENUTRITION©
RICE (1 CUP)
BROWN RICE (LONG GRAIN)
BROWN RICE (SHORT GRAIN)
BROWN BASMATI RICE
BROWN JASMINE RICE
BLACK JAPONICA RICE
WEHANI RICE
WILD RICE
MANITOK WILD RICE
COOKING TIME
YIELD
(CUPS)
WATER
(CUPS)
2
2
2
2
2
2
2 ½
2 ½
3 ½
3 ¾
4
4
3 ½
3
4
4
35 to 45 minutes
35 to 45 minutes
40 to 45 minutes
40 to 45 minutes
45 minutes
45 minutes
1 hour
50 to 60 minutes

35. 30
TAKE YOUR TASTE BUDS AROUND THE WORLD WITH THESE INSPIRED COMBINATIONS:
FORMORECOOKINGTIPSANDDELICIOUSRECIPES
VISITWHOLEFOODSMARKET.COM/HEALTHSTARTSHERE
GRAIN
(1 CUP)
AMARANTH
BARLEY, HULLED
BARLEY, PEARL
BUCKWHEAT/KASHA
BULGUR
CRACKED WHEAT
CORNMEAL
COUSCOUS
KAMUT
MILLET
OAT GROATS
OATS, ROLLED
QUINOA
RYE BERRIES
SPELT
TEFF
TRITICALE
WHEAT BERRIES, HARD (RED)
WHEAT BERRIES, SOFT (WHITE)
COOKING TIME
YIELD
(CUPS)
WATER
(CUPS)
1 ½
3
2
1 ½
1 ½
2 ½
2 ½
1 ¼
2 ½
2
2 ½
2 ½
2
2 ½
1 ½
4
2 ½
2
2
2
4
4
3 ½
3
3 ½
3 ½
2 ¾
2 ½
3 ½
2 ½
2 ½
4
2 ½
2
3
3
3
3 ½
25 minutes
1 ¾ hours
1 ½ hours
10 minutes
30 to 40 minutes
10 to 15 minutes
10 minutes
10 minutes
1 ¾ hours
25 minutes
35 to 40 min
15 minutes
25 to 30 minutes
1 ¼ hours
50 to 60 minutes
15 minutes
1 ½ hours
2 hours
1 ½ hours

36. 31
Nuts and seeds are an easy way to include
healthy fats, crunch and rich flavor to your
foods. They are a powerhouse of energy, as
they are high in fat, calories and protein.
Look for a store with a busy organic bulk sec-
tion; this ensures high turnover and freshness
and also saves you money. All of the above
may come in nut/seed butter form, which can
be used as a spread or a base for dressings,
sauces or marinades.
BENEFITS
Nuts and seeds help build the body and have a
grounding effect. Those on a weight loss pro-
gram should eat these sparingly. If you are try-
ing to gain weight, we suggest making nuts a
frequent addition to your diet. Nuts are rich in
various nutrients and minerals, such as vita-
min E and selenium. Nuts and seeds are a great
source of high-quality fatty acids.
STORAGE
Keep in an airtight container in fridge or freezer
for freshness. Buy and store in their whole form
and chop as needed. Buy in small amounts, as
nuts and seeds go rancid quickly.
NUTS & SEEDS
USAGE
k Raw or roasted, a great whole foods
snack for those on the move
k Roast and add to fresh, steamed veggies,
salads and grains
k Grind and blend with leftover grains and/or
cooked lentils to form meatless burgers
and meatless balls
k Grind and use as a crust on roasted
fish or chicken
k Sprinkle on warm cereal or yogurt
k Create pesto by grinding with fresh
herbs, oil, garlic and spices
SELECTION
Here are some favorites and why we love them
k Almonds: highest in calcium and fiber
kCashews: high in protein, creamy taste
k Pecans: high in iron, delicious toasted
in salads and baked goods
k Pine nuts: rich in magnesium, wonderful
evergreen scent and flavor
k Walnuts: used to strengthen kidney
and lungs, brain food
k Pumpkin seeds: extremely high in protein
and EFAs, rich in zinc, iron and calcium, cook
with grains and vegetables
k Sesame seeds: dry-roasted and mixed
with sea salt, called gomasio, makes a
wonderful condiment for soups, salads
and veggies
k Sunflower seeds: sauté raw seeds
with veggies and grind up for veggie
patties or balls
ADAPTEDFROMINSTITUTEFORINTEGRATIVENUTRITION©

37. 32
ONE
Keeps you young. Workouts such as brisk walk-
ing or cycling boost the amount of oxygen con-
sumed during exercise. Improving your aerobic
capacity by just 15 to 25 percent would be like
shaving 10 to 20 years off your age. Aerobic ex-
ercise may also stimulate the growth of new
brain cells in older adults.
TWO
Reduces infections. Moderate workouts tempo-
rarily rev-up the immune system by increasing
the aggressiveness or capacity of immune cells.
That may explain why people who exercise catch
fewer colds.
THREE
Prevents heart attacks. Not only does exercise
raise "good" HDL cholesterol and lower blood
pressure, but new research shows it reduces
arterial inflammation, another risk factor for
heart attacks and strokes.
FOUR
Eases asthma. New evidence shows that upper-
body and breathing exercises can reduce the
need to use an inhaler in mild cases of asthma.
FIVE
Controls blood sugar. Exercise helps maintain
a healthy blood-sugar level by increasing the
cells' sensitivity to insulin and by controlling
weight. Regular brisk walking can significantly
cut the risk of developing type 2 diabetes.
SIX
Protects against cancer. Exercise may reduce
the risk of colon-cancer by speeding waste
through the gut and lowering the insulin level.
It may also protect against breast and prostate
cancer by regulating hormone levels.
SEVEN
Combats stress. Regular aerobic exercise low-
ers levels of stress hormones. For many people,
exercise helps relieve depression as effectively
as antidepressant medication.
EIGHT
Relieves hot flashes. Increasing fitness by walk-
ing or practicing yoga enhances mood and re-
duces some menopausal symptoms, such as
hot flashes and night sweats.
NINE
Protects men's health. Pelvic exercises help
prevent erectile dysfunction and possibly be-
nign prostate enlargement, a common cause of
urinary problems.
TEN
Prolongs life. Studies lasting many years have
consistently shown that being active cuts the
risk of premature death by about 50 percent for
men and women.
WHY SHOULD I EXERCISE?
EXERCISE may be the closest thing to the fountain of youth. Not only does regular activity
strengthen your muscles and improve heart and lung function, but it can also reduce your risk of
major diseases, stimulate the growth of new brain cells, and even add years to your life. Studies
show just 30 minutes of physical activity on most days is all that's required to reap big benefits.
ADAPTEDFROMCONSUMERREPORTS,SEPT.2007

38. 33
1 Run or walk with a friend
2 Play basketball or soccer or any
other team sport
3 Walk the dog
4 Clean the apartment
5 Run up and down the stairs
6 Do stretches, squats, exercises while
you brush your teeth
7 Get off one stop earlier on the subway
or bus and walk
8 Take the stairs instead of the elevator
9 Reacquaint yourself with childhood
favorites: Jump rope, hula hoop
10 Use Youtube and online exercise
resources eg. Yogaglow, Zumba,
Hoopnotica, Vitajuice, Be Fit NYC 311
And if we didn’t convince you, check
out this video: http://www.youtube.com
watch?v=aUaInS6HIGo&sns=fb
IDEAS TO GET
YOU MOVING
HERE ARE SOME WAYS TO BURN
CALORIES IN 20 MINUTES FOR A 150
POUND PERSON
k Biking (6 mph): 240 calories
k Swimming laps: 240 calories
k Running (5 mph): 216 calories
k Playing basketball: 192 calories
k Dancing: 132 calories
k Gardening: 98 calories
10

39. 34
THIS EXERCISE will help you to discover areas of your life which you may want to pay more
attention to. On a scale of 1-10, how would you rate your personal level of satisfaction with these
categories? The higher the rating, the higher the satisfaction.
You will have a clear visual of any imbalances in your life and a starting point for determining
where you may wish to spend more time and energy to create balance and joy in your life.
PRIMARY FOODS
ADAPTEDFROMINSTITUTEFORINTEGRATIVENUTRITION
10
9
8
7
6
5
4
3
2
1
HEALTH
PHYSICALACTIVITY
HOMECOOKING
HOMEENTERTAINMENT
CONFIDENCE
CAREER
RELATIONSHIPS
SOCIALLIFE
CREATIVITY
SPIRITUALITY
EDUCATION
FINANCES

40. 35
FOODFIGHT'S 10 STEPS
TO BETTER HEALTH
ADAPTEDFROMIIN©2011
Drink more water
Limit or remove sugar sweetened beverages
Eat a healthy breakfast
Eat dark leafy greens
Eat more whole grains
Read labels (Remember the 5-5-5 rule!)
Eat less meat
Eat fewer processed foods
Get more exercise
Cook with friends and family
1
2
3
4
5
6
7
8
9
10

41. 36
BREAKFAST
LUNCH
DINNER
1
2
3
FOODFIGHT RECIPES

42. 37
BREAKFAST
OATMEAL
INGREDIENTS
1 cup liquid
(water, milk, or any combination of the 2)
½ cup rolled oats
dash of salt
sweetener to taste
(brown sugar, maple syrup)
GRANOLA
INGREDIENTS
6 cups rolled oats
2 cups mixed nuts and seeds (sunflower seeds,
walnuts, pecans, almonds, cashews, etc)
1 cup dried unsweetened shredded coconut
1 teaspoon ground cinnamon
Salt to taste
1/2 to 1 cup honey or maple syrup or to taste
1 cup chopped dried fruit
DIRECTIONS
Preheat the oven to 300 degrees F. Place a 9x13
pan over medium-low heat (over 2 burners if
necessary) and add the oats. Cook, stirring oc-
casionally, until they begin to change color – 3
to 5 minutes. Add the nuts and seeds, and con-
tinue to cook, stirring frequently, for 2 minutes.
Add the coconut and cook, stirring, for 2 min-
utes more.
Add the cinnamon, salt and sweetener, stir, and
put the pan in the oven.
Bake for 20 minutes, stirring once or twice
during the period. Add the dried fruit, stir, and
cool on a rack, continuing to stir once in a while
until the granola reaches room temperature.
Transfer to a sealed container and store in
the refrigerator.
Possible uses: Eat as cereal with milk, add ½
cup to yogurt, top pancakes or waffles with ¼
cup of granola, stir into oatmeal. This recipe is
from Mark Bittman’s “How to Cook Everything”
DIRECTIONS
Combine the liquid, salt and oats in a small
saucepan and turn the heat to high. When the
liquid boils, turn the heat to low and cook, stir-
ring, until the water is just absorbed, about
5 minutes.
Cover the pan, and turn off the heat. After
5 minutes, uncover the pan and stir. Pos-
sible Add-Ins (add to the oatmeal to taste af-
ter the 5 minute wait): maple syrup or hon-
ey, cinammon, fruits such as blueberries,
strawberries or raspberries, nuts (almonds,
walnuts, etc.).

43. 38
1. Start with a base of whole grains,
using water, juice or milk to cook.
2. Then consider sweetening with
fruits, and give it some texture with nuts
and seeds.
IT’S THE MOST IMPORTANT MEAL of the day, after all, so kick it into high gear with a hearty
breakfast bowl. Use the chart below as a quick guide to mixing up a filling, tasty morning meal
that’s packed with nutrients.
3. Don’t forget the spice during cooking
or as a topping. You can also add a bit more
juice or milk if you like.
QUICK TIP: At the beginning of the week,
cook a big batch of your favorite grains and
use in multiple meals, including breakfast.
BUILD A BETTER BREAKFAST IN THREE EASY STEPS
BREAKFAST BOWL ASSEMBLY
Oats, steel
cut or rolled
Rice, brown,
red, or wild
Quinoa
Millet
Buckwheat
Kamut,
wheat or spelt
Barley
Juice
Milk: try soy,
rice, hemp,
oat, almond,
coconut
Coconut water
Water
All fresh fruits
Frozen fruits
Dried fruits
Honey
All seeds,
toasted or raw
All nuts,
toasted or raw
Cinnamon
Vanilla
Nutmeg
Allspice
Ginger
Mint
Carob
Cocoa powder
WHOLE
GRAINS BASE
Cooked, sprouted
or soaked
LIQUID
Cook with
the grain,
or add after
SWEET
Can be added
when cooking
or as topping
CRUNCH SPICES
Can be added
while cooking,
or as topping
HEARTY BREAKFAST BOWLS
THIS BIG BREAKFAST IS A GREAT WAY TO START THE DAY

44. 39
For more cooking tips and healthy & delicious recipes visit wholefoodsmarket.com/healthstartshere
SAMPLE BREAKFAST BOWLS
Brown rice
Almond milk
Chopped dates
Toasted almonds
Bananas, diced
Nutmeg
Steel cut oats
Apple juice
Cinnamon
Currants
Nutmeg
Toasted pecans
Apples, diced
Millet
Soy milk
Honey
Cinnamon
Toasted sesame seeds
Toasted sunflower seeds
Toasted hemp seeds
Fresh berries
Quinoa
Coconut milk
Water
Frozen mango
Vanilla
Diced apricots
Bananas
Mangos
ALMOND RICE APPLE SPICE OATS MANGO QUINOA SPICED MILLET

45. 40
TOFU SCRAMBLE
SERVES 2
INGREDIENTS
1/2 yellow onion, diced
1/2 green bell pepper, diced
1 lb extra firm tofu, drained
and pressed 1 tsp garlic powder
1 tsp onion powder
1 Tbsp soy sauce
2 Tbsp nutritional yeast
1/2 tsp turmeric (optional)
1/2 yellow onion, diced
1/2 green bell pepper, diced
1 lb extra firm tofu, drained
and pressed 1 tsp garlic powder
1 tsp onion powder
1 Tbsp soy sauce
2 Tbsp nutritional yeast
1/2 tsp turmeric (optional)
INSTRUCTIONS
Slice the tofu into approximately one inch
cubes. Then, using either your hands or a fork,
crumble it slightly. Sautee onion, pepper and
crumbled tofu in 2 Tablespoons of water for 3-5
minutes, stirring often. Add remaining ingredi-
ents, reduce heat to medium and allow to cook
5-7 more minutes, stirring frequently and add-
ing more water if needed.
OTHER FOODFIGHT BREAKFAST FAVORITES
k Whole Grain Toast topped with: peanut butter, walnut butter, almond butter,
mashed avocado, jam or jelly, honey, mashed fruit
k Cereal with milk (at least 3 gr. fiber, no more than 5 gr. sugar)
k Yogurt with fruit
k Tofu scramble
k Breakfast Burrito: Scrambled Eggs, ¼ cup cooked beans, 2 tablespoons cheese,
1 tablespoon salsa in a flour or corn tortilla.
k Whole grain waffles, topped with peanut butter, butter and syrup, jam, etc
k Smoothies!!! See FoodFight recipes that follow.

46. 41
FOODFIGHT SMOOTHIE RECIPES
ALL FROM VITAMIX
For all recipes use 1 cup of juice, water, coconut or almond milk. In all cases, just put everything in
your blender, add some ice, and blend away. (If you would like to sweeten your smoothie, use honey,
pure maple syrup or agave).
GREEN SHAKE
1 cup spinach, 1 cup grapes, 1 cup apple,
1 cup water OR 1 cup kale, 1-2 grated carrots,
1 cup coconut milk (and 3 cups water)
FRUITY SHAKE
1 cup red grapes, 1 cup fresh strawberries
(organic if you can swing it), 1 small banana
(peeled)
ENERGY SHAKE
1 cup milk, ½ frozen banana, 2 scoops
chocolate whey powder, 2 tbsp peanut butter
or alternative
VITAMIX & MATCH
Combine 1 item from group A, two from
group B, and one from group C, plus 1 cup
of ice in a blender
2 cups spinach
1 cup kale
½ head romaine
1 romaine heart
¾ cup raw broccoli
1 small head bibb
or Boston lettuce
1 cup grapes
½ cup cucumber
1 apple
1 kiwi, peeled
1 orange, peeled
1 carrot
1 cup melon, peeled
1 cup peaches
1 cup pineapple
1 cup mango, peeled
1 cup berries
1 cup papaya, peeled
1 pear
2 stalks celery
1 banana, peeled
1 cup soy milk
1 cup yogurt
1 cup fruit juice
1 cup water
GROUP A GROUP B GROUP C

47. 42
For more cooking tips and delicious recipes visit wholefoodsmarket.com/healthstartshere
Rice: Brown, red, wild, quinoa, millet, whole-wheat couscous, buck wheat
Kamut: Wheat, spelt, barley
Sweet or other potato: Baked or steamed, mashed or cubed
Butternut or other winter squash: Baked or steamed, mashed or cubed
Whole-grain pasta: Wheat, corn, rice
WHOLE GRAIN
STARCHY VEGGIE
1/2–1 cup
BEAN
Cooked 1 cup
GREENS
Lightly steamed
or raw 1/2–1 cup
VEGGIES
Roasted lightly
steamed, or raw
1/2–1 cup
HERBS & SPICES
To taste
CONDIMENTS
OR SAUCES
2 tbs or to taste
Red beans: Kidney, adzuki (aduki)
White beans: Cannellini, navy
Green: Split pea, lima
Lentils: Brown, black, green
Soybeans: Tofu, tempeh
Kale: All varieties, Collards, bok choy,chard, spinach, cabbage,
Watercress Lettuces: Any
Sprouts: Any
Broccoli, brussel sprouts, asparagus, carrots, cauliflower,
mushrooms, onions, corn, peas, artichokes, peppers, tomatoes
All dried spices, All fresh herbs, parsley, cilantro, basil, ginger,
garlic, chives, green onions, chilies, nutritional yeast, nori, cayenne
Fresh salsas, hot sauces, lemon juice, lime juice
Homemade dressing of your choice: creamy or vinegar based
Vinegars: plain or infused
Tamari
Here’s an easy—and filling—way to mix and
match the bounty of the season into a big
bowl of mighty goodness. Choose your favorite
bean and grain, and then add in veggies, greens
and spices.
QUICK TIP: Start your week by pre-cooking
your favorite grain and bean varieties and pre-
pare a selection of veggies. With those bases
covered you can assemble these mighty bowls
in a flash.
MIGHTY BOWLS OF GOODNESS
CREATE A COLORFUL, NUTRITIOUS AND DELICIOUS ONE-DISH MEAL

48. 43
MAKE EVERY DAY A SALAD DAY
FRESH IDEAS FOR SATISFYING SALADS
Salads are a simple way to get creative in the kitchen — so many flavorful combinations! Try making
your next salad with an array of your favorite greens. Then, add beans, grains, fruit, veggies, seeds,
nuts…the possibilities are endless.
FOR A WELL-BALANCED SALAD CHOOSE FOODS FROM EACH CATEGORY BELOW
For more cooking tips and delicious recipes visit wholefoodsmarket.com/healthstartshere
Kale, Spinach, Chard, Mustard greens, Tatsoi, Bok Choy, All lettuces,
Arugula, Mache, Cabbage
BASE
Whole grains,
or beans can also
be the base
2 cups
VEGGIES
Raw, mariated,
roasted or steamed
1-2 cups
FRUIT
Optional
1/4-1/2 cup
COOKED BEANS,
GRAINS & STARCHY
VEGETABLES
1/2 1 cup- 1 cup
FATS
3-4 tablespoons
SALTS
2-3 tablespoons
TOPPINGS
2-3 tablespoons
DRESSINGS
2-3 tablespoons
Onions, Mushrooms, Peppers, Broccoli, Cauliflower, Tomato, Cucumber,
Corn, Fennel, Celery, Carrot
Fresh fruits: Apples, Oranges, Pears, Mango, Berries,
Dried fruits: Raisins, Figs, Currants, Cranberries
Beans , Peas, Whole grains, Potatoes, Sweet potato, Squashes
Avocado, seeds, raw or toasted, nuts, raw or toasted
Fresh herbs, Cayenne, Chili flakes, Cumin, Nori, Dulse, Nutritional yeast
All vinegars, Lemon juice, Lime juice, Homemade dressing of your choice
Olives, Capers

49. 44
2 cups spinach
1 cup fennel, shaved
½ cup strawberries
¼ cup red onions
3 T mint
3 T white balsamic
vinegar
2 cups arugula
½ cup fennel, shaved
1 cup sunflower
sprouts
½ cup sliced pear
2 T lemon zest
1 tsp chili flakes
2 T lemon juice
1 cup tatsoi
1 cup mache
¼ cup red peppers
¼ cup edamame
¼ cup cucumber
3 T nori seaweed
1 T toasted
sesame seeds
3 T lime juice
1 T tamari
3 T cilantro
2 cups butter lettuce
¼ cup roasted
cauliflower
¼ cup
roasted peppers
¼ cup roasted
cherry tomatoes
¼ cup roasted
red onion
½ cup roasted
sweet potato
2 T rosemary
1 t chili flakes
3 T balsamic
vinegar
STRAWBERRY
FIELDS
ROCKET & FENNEL
CHOPPED ASIAN
SALAD
ROASTED VEGGIE
SALAD
NEED INSPIRATION?
SERVES 2

50. 45
FOODFIGHT BASIC SALAD
A basic salad is simple, easy, and satisfying. Where possible, try to choose baby spinach, arugula, or
even romaine lettuce before iceberg. These options are more nutritious and just as easy to prepare as
iceberg. Here is FoodFight’s favorite basic salad.
INGREDIENTS
1 head of romaine lettuce
or 1 bunch of spinach/arugula
1 tomato
1 cucumber
Chop up the greens, slice the tomatoes and the
cucumber. Toss all the vegetables together with
some vinaigrette, and enjoy!
POSSIBLE ADD-INS: Any vegetables you
like! Carrots, asparagus, green beans, bell pep-
pers, chili peppers, get creative.
DRESSINGS
Making salad dressing is one of the simplest and quickest things you can do to reduce processed foods
and additives in your diet. In each case, it’s as simple as putting the ingredients together and combining
them. Try doing this in a Tupperware container with the lid tightly closed, in a bowl with a whisk, in a
food processor, or your blender. In any of these cases, just get the ingredients in the same container,
and shake, whisk or blend until they’re combined.
VINAIGRETTE
2 tablespoons of vinegar (cider if possible)
½ teaspoon salt
½ cup olive oil
Season with pepper
POSSIBLE ADD INS: ½ teaspoon Dijon mus-
tard, ½ clove garlic, 1 tablespoon fresh herb
such as dill or basil
YOGURT DRESSING
1 cup plain yogurt
2 tbls. fresh lemon juice
Salt and pepper to taste

51. 46
CHICKPEA SALAD
This salad gets even better after it’s been in the fridge for a day, so feel free to make a big batch, and add
to it throughout the week for several healthy lunches without the boredom that can come with leftovers.
INGREDIENTS
2 cups cooked chickpeas or 1 can chickpeas
rinsed and drained
2 tablespoons chopped parsley
2 tablespoons lemon juice
drizzle of olive oil
1 garlic clove
sprinkle of Parmesan cheese (or to taste)
salt and pepper to taste
DIRECTIONS
Crush the clove of garlic under the flat side of
your knife, then chop it very small OR grate it
with a microplane into a paste.
Combine the chickpeas, parsley, olive oil, lemon
juice, and garlic in a medium-sized bowl.
Add the Parmesan cheese and stir and toss to
combine all the ingredients. Taste, and add salt
and pepper to taste, remembering that Parme-
san is salty.
POSSIBLE ADD-INS: (any of these can go
in during step 2) 1 cup chopped kale, 1 cup
chopped tomatoes or red peppers, 1 cup quinoa,
hot sauce/sriracha to taste, substitute cheddar/
goat cheese/feta for Parmesan, substitute ci-
der vinegar for lemon juice, add 1 cup steamed
green beans/broccoli/asparagus, add ½ cup
cooked quinoa, faro, spelt or other grains, even
brown rice!
TUSCAN STYLE BEAN SALAD
This salad is also great the next day, once the flavors have had a chance to blend. Add cheese, grilled
chicken, quinoa, or your favorite leafy green to change it up!
INGREDIENTS
2 cups of cooked white beans or 1 can
of Cannellini drained and rinsed
1-2 cups finely diced tomatoes
drizzle of olive oil
2 tablespoon of lemon juice
½ cup dill or parsley
salt and pepper
Mix all ingredients in large bowl. Allow to rest
for an hour for flavors to blend.
POSSIBLE ADD INS: crumbled feta, grat-
ed parmesan or pecorino cheese, ½ cup finely
diced white onion.

52. 47
THREE BEAN SALAD
INGREDIENTS
6 cups of cooked beans or 3 cans drained
and rinsed (cannelini, red kidney
and black beans)
1 cup of finely diced red onion
1 cup of finely chopped dill or parsley
1 cup of finely chopped tomatoes
3 tbls olive oil
2 tbls of lemon juice and
2 teaspoons of vinegar
Salt and pepper to taste
Mix all ingredients in a large bowl. If you can,
allow it to rest for an hour in the refrigerator to
combine all the flavors.
POSSIBLE ADD INS: Replace tomatoes
with mango.
SIMPLE DRESSINGS AND MARINADES
SKIP THE OIL AND FOCUS ON THE FLAVOR
Using oil-free dressings and marinades can add a kick of flavor to your favorite dish or salad. Follow
the chart below for an easy method of combining winning flavors that work for your palette. The key
is to use at least one ingredient from each column—acid, fats, salts, sweet, spice/herb— for a truly
mouth-watering experience.
All types of vinegar, All varieties of fresh citrus, Tomatoes, Mustards, Wines
Avocado, Nuts or seeds, raw or toasted, Nut or seed butters, Tofu
Tamari, Olives, Capers, Miso, Nori
Hot peppers, Garlic, Ginger, Onions, Dried spices, Fresh herbs,
Nutritional yeast
Fruits, dried or fresh, Carrots, Beets, Coconut water
ACID
FATS
SALTS
SWEET
SPICE / HERB

53. 48
NEED INSPIRATION? TRY THESE TASTY COMBINATIONS
QUICK TIP: Combine in a blender for a creamy consistency.
¼ cup tomatoes
3 T rice vinegar
3 pitted dates
3 cloves garlic
2 T oregano
1 T basil
½ cup tahini
1 cup water
2 cloves garlic
3 T rice vinegar
2 T tamari
2 T nutritional
yeast
1 T ginger
2 T Dijon
mustard
3 T white wine
vinegar
2 T apricot paste
2 T shallot
1 T tarragon
¼ cup
orange juice
2 T white miso
2 T rice vinegar
3 T chopped
apricot
3 T mandarin
diced
1 T ginger
2 T diced
green onion
½ cup balsamic
vinegar
2 T tamari
3 pitted dates
½ T onion powder
2 cloves garlic
minced
1 T chives
1 T rosemary
SIMPLE
BALSAMIC HERB
TOMATO HERB CREAMY SESAME SWEET DIJON MISO ORANGE

54. 49
SCRAMBLE SOLUTIONS
SERVES 2
Making a scramble dish can be fast, fun, healthy and easy. Use the chart below as a jumping
off point to creating your favorite combinations.
THREE STEPS TO YOUR PERSONALIZED SAUTÉ DISH
k Start with a hot pan. Add a splash of low-sodium vegetable stock and sauté a bit
of chopped onion and garlic (to taste).
k Add the base and your favorite spices. Cook for a bit and then toss in the beans, sweet
and vegetable components.
k Add your sodium selection, fat and, finally, top with herbs. Serve as a standalone dish
or in a whole-grain wrap.
Potatoes, sweet or red, Winter squash, Mushroom, Millet
Garlic, Onion, Leek, Cumin, Ginger, Chili, Turmeric, Nutritional yeast
Edamame, Tempeh, Tofu, Black beans, Kidney beans, Tofu
Low-sodium tamari, Shoyu, Miso, Nori, Olives, Capers,
Avocado, Nuts, Seeds, Nut or seed butters
Cilantro, Parsley, Basil, Chives, Thyme, Oregano, Green onion
Spinach, Kale, Chard, Broccoli, Cauliflower, Asparagus, Green Beans,
Mushroom, Celery, Bell pepper, Carrot, Sun-dried tomatoes, Corn, Peas
BASE
2 cups
SPICE
To taste
BEANS
1/2 cup
VEGETABLE
1-2 cups
SODIUM
2-3 tb
FAT
1/4–1/2 cup
HERB
1/4 cup

55. 50
SAMPLE SCRAMBLE SOLUTIONS
Vegetable stock
Sweet potato, diced
Onion
Garlic
Cumin
Chili powder
Sun-dried
tomatoes (no-oil)
Roasted red peppers
Mushrooms
Black beans
Corn
Cilantro
Vegetable stock
Red potato, diced
Onion
Garlic
Mushrooms
Spinach
Bell pepper
Corn
Tamari
Thyme
Parsley
Vegetable stock
Tempeh, cubed
Zucchini
Roasted garlic
Leeks
Fresh chilies
Spinach
Basil
Parsley
Tamari, low-sodium
Nutritional yeast
Vegetable stock
Tofu, crumbled
Garlic
Onion
Ginger
Bell pepper
Edamame
Shiitake mushrooms
Nutritional yeast
ASIAN TOFU
SCRAMBLE
SWEET
POTATO HASH
HOME-STYLE
RED POTATOES
TEMPEH
SCRAMBLE

56. 51
SIMPLY DELICIOUS HOMEMADE HUMMUS
SERVES 6
This homemade hummus makes an absolutely delicious dip, perfect for entertaining or a snack. Pair
with lightly toasted whole grain pita bread, crisp veggies, feta cheese, stuffed grape leaves and a se-
lection of olives.
INGREDIENTS
2 garlic cloves
1 (15-ounce) can no-salt-added
garbanzo beans, rinsed and drained
2 tablespoons tahini (sesame paste)
3 tablespoons lemon juice
5 teaspoon reduced-sodium tamari soy sauce
5 teaspoon ground cumin
3 teaspoon ground coriander
Cayenne pepper to taste
2 tablespoons finely chopped parsley
INGREDIENT OPTIONS
Add minced chipotle peppers (canned), roasted
red peppers and cilantro. Add toasted pine nuts.
Instead of garbanzo beans, use cannellini beans
and season with thyme.
INSTRUCTIONS
Put garlic in a food processor and pulse to
roughly chop. Add garbanzos, tahini, 3 cup wa-
ter, lemon juice, tamari, cumin, coriander and
a pinch of cayenne (you may add more later to
increase the heat), and process until creamy
and smooth. Transfer to a bowl, cover
and chill for at least 1 hour.
Before serving, let hummus come to room tem-
perature. Stir in the parsley and serve.
NUTRITION: Per serving (about 3oz/96g-wt.):
90 calories (35 from fat), 4g total fat, 0g satu-
rated fat, 0mg cholesterol, 70mg sodium, 12g
total carbohydrate (3g dietary fiber, 1g sugar),
5g protein
Vegan, Sugar Conscious, Vegetarian, Dairy
Free

57. 52
LENTIL SOUP
INGREDIENTS
2 bunches of carrots
(8 medium-sized), chopped
2 medium onions, chopped
8 stalks of celery chopped
4 cloves garlic, crushed
1 tablespoon olive oil
2 teaspoons turmeric
2 teaspoons cumin
2 cups lentils
6 cups water
4 bay leaves
2 tablespoons tomato paste
Salt and pepper to taste
DIRECTIONS
Sauté onions, carrots, celery, garlic and a
sprinkle of salt on medium heat in 1 table
spoon of olive oil until golden. Add the turmer-
ic, cumin, and black pepper to taste. Toss in 2
cups of lentils (green, brown, beluga, etc), and
stir to combine, getting the lentils coated with
the olive oil.
Add 6 cups of water, bring to a gentle boil, low-
er to medium-low heat, and add the bay leaves
and tomato paste.
Simmer for 1 hour, until the lentils are soft, but
not mush.
POSSIBLE ADD-INS: Try adding a little chili
powder, garam masala, curry powder, crushed
red pepper flakes, or smoked paprika (pimen-
ton de la vera) if you have it. Go easy, though,
so that you don’t lose the earthy, rich flavor of
the lentils.
RICE PILAF
BROWN RICE
INGREDIENTS
2 teaspoons olive oil
1 teaspoon salt
1 teaspoon turmeric (optional)
2 cups long grain rice
Salt
POSSIBLE ADD-INS: Add 1-2 cups diced
carrots and 1 can of chickpeas (drained) to the
rice before covering the pot - make sure to stir
ingredients well.
DIRECTIONS
Toss rice in 2 teaspoons of pre-heated olive oil
until all grains are lightly coated.- Add salt and
turmeric and keep tossing for 2-3 more minutes
on medium heat until all grains are moist and
bright yellow (if using turmeric).- Add 4 cups of
water and bring to boil, stirring occasionally-
Lower heat to medium-low and cover, placing
a paper towel between the pot and the lid. Sim-
mer (on low) for 45 -60 minutes, until all liquids
evaporate and grains are tender.
IMPORTANT NOTE: placing the paper towel
between the pot and the cover is very impor-
tant It produces nice fluffy grains instead of a
mushy paste.

58. 53
FOODFIGHT’S SIMPLE & DELICIOUS BLACK BEAN STEW
INGREDIENTS
1 tablespoon olive oil
1 teaspoon of salt
1 medium - large onion
1 can of black beans
DIRECTIONS
Dice onion, brown lightly at medium heat in 1
tablespoon of oil. When onion is golden and fork
tender add black beans or any other bean (e.g.
white, red, pinto, etc.).
Cook on medium-low heat, stirring occasion-
ally, until liquid is nice and thick.
Season with salt and pepper, drizzle in a bit of
olive oil and serve over brown rice (see above
for recipe)
POSSIBLE ADD-INS: You can add finely
diced carrots, celery, green peppers or all
of the above. Make sure the vegetables are
cooked before adding the beans.
ROASTED VEGETABLES
Take any vegetable—carrots, cauliflower, broccoli, sweet potatoes, potatoes, string beans, zucchini
(yellow or green), peppers, asparagus. Drizzle with olive oil (or water or wine) and toss vegetables
until all of them are thinly coated.
Sprinkle with salt and pepper to taste. Roast at 350 degrees until vegetables are golden brown or fork
tender (about an hour). You can serve hot or at room temperature.
GLAZED FINGERLING POTATOES
DIRECTIONS
Preheat oven to 325 degrees. Lightly coat bak-
ing sheet with canola oil. Mix mustard, honey,
salt and pepper in small bowl. Brush cut sides
of fingerling potatoes with a mixture of mus-
tard, honey, salt and pepper. Bake until bub-
bling—about 20 minutes. Season with chopped
chives.
INGREDIENTS
1 lb fingerling potatoes, washed,
well-dried and cut in half
1/4 cup coarse mustard
2 tbsp honey
Salt and pepper
Fresh chives

59. 54
SIMPLEST ROAST CHICKEN (CHICKEN WITH NOTHIN’)
This roast chicken is the easiest entry into the world of roasting a chicken. The skin gets very crispy
and the meat stays juicy.
INGREDIENTS
1 whole chicken, 3-4 pounds
DIRECTIONS
Preheat the oven to 500 degrees. Remove the
innards. Put the chicken, breast up, on a baking
sheet or roasting tray, or even in an oven-safe
skillet, and roast in the oven for 1 hour.
POSSIBLE ADD-INS: Once you’ve com-
pleted a Chicken with Nothing, you can really
branch out, as chicken is one of the most ver-
satile foods in the world. Here are some simple,
easy ideas for great roast chickens:
k Sprinkle the chicken all over the outside, as
well as in the cavity, with coarse salt (Kosher
or sea salt).
k Stuff a lemon, cut in half, and some herbs
(rosemary, thyme, parsley for example) in the
cavity of the chicken.
k Drizzle a few tablespoons of olive oil over
the skin and rub it in before sprinkling the skin
with salt.
Use your fingertips to gently separate the skin
from the meat on the chicken’s breast, until you
have formed a channel from top to bottom. You
can put butter, herbs, lemon zest, or even just
more salt and olive oil in this channel, to flavor
the meat on the breast.

60. 55
BASIC MARINARA SAUCE
MAKES 3 CUPS
Use this simple marinara sauce as a topping for your favorite whole grain pasta.
INGREDIENTS
1⁄2 cup reduced-sodium vegetable broth
1 cup finely chopped white onion
4 cloves garlic, finely chopped
2 teaspoon crushed red pepper flakes (op-
tional)
2 tablespoons no-salt-added tomato paste
2 (15-ounce) cans no-salt-added chopped
tomatoes
1 tablespoon balsamic vinegar
2 tablespoons thinly sliced fresh basil
1 tablespoon finely chopped fresh oregano
1⁄4 teaspoon sea salt
Freshly ground black pepper to taste
DIRECTIONS
In a large skillet over medium-high heat,
bring broth to a simmer. Add onion, garlic and
crushed red pepper and cook until onion is
translucent, about 5 minutes. Add tomato paste
and cook 1 minute, stirring constantly. Reduce
heat to medium, stir in tomatoes and cook
about 15 minutes to blend flavors, stirring oc-
casionally to make sure mixture doesn’t stick to
the pan. Remove from heat and stir in vinegar,
basil, oregano, salt and pepper. Serve warm or
chill until ready to serve.
NUTRITION
Per serving (about 1⁄4 cup): 25 calories (0 from
fat), 0g total fat, 0g saturated fat, 0mg choles-
terol, 95mg sodium, 4g total carbohydrate (1g

61. 56
EASY PESTO
INGREDIENTS
2 cups basil leaves
1 clove garlic
¼ cup pine nuts (optional - may sub cashews,
almonds, walnuts, etc.)
salt and pepper to taste
parmesan cheese to taste
½ cup olive oil
DIRECTIONS
Place basil, garlic, and pine nuts into a blender
or food processor. Turn it on low and pulse until
finely chopped. Stream in the olive oil until the
sauce reaches a smooth consistency. Add the
cheese, salt, and pepper to taste, give a final
stir, and serve on top of pasta. Pesto can also
be served on vegetables, on top of a bowl of
soup, stirred into scrambled eggs, and many
other ways.
PESTO VARIATIONS
Once you are comfortable with the traditional
basil pesto, you can get creative! Most leafy
greens make excellent pesto, can be combined
with various nuts, and all taste great with par-
mesan. Here are a few examples:
k Spinach and walnut pesto—same prep as
above, subbing spinach leaves for basil and
walnuts for pine nuts
k Arugula and cashew pesto
k Kale and hazelnut pesto
k Parsley and almond pesto

62. 57
DESSERTS
QUICK & EASY PARFAITS
A SWEET TREAT WITH A BIT OF CRUNCH
Need a grab and go breakfast, snack or dessert? Parfaits are a perfect option since they’re so quick
and easy to make. Begin by layering a little fruit in the bottom of a bowl, glass tumbler or small storage
container. Add about 1/3 cup of the cream of your choice, made following the recipe below. Add another
layer of fruit; and finish with 1/3 cup of cream. Sprinkle with a tablespoon or two of crunch and voila!
ALTERNATE LAYERS OF:
BASIC VANILLA TOFU CREAM
1 12-oz. block silken firm or extra firm tofu
2 tbsp chopped dates (soak in just-boiled
water to soften first)
1 tsp pure vanilla extract
Place all ingredients in a blender or food pro-
cessor. Blend until smooth. Chill until thickened
to desired consistency.
VARIATIONS
Mango: Peel and dice 1 fresh mango, blend
with tofu.
Chocolate: Stir 1 cup of dark cocoa powder into
finished cream.
Raspberry: Blend 1 cup of fresh or thawed
frozen raspberries with tofu.
Banana: Peel and roughly slice 2 bananas
and blend with tofu.
Lemon: Zest and juice one large lemon and stir
into finished cream.
For more cooking tips and delicious recipes visit wholefoodsmarket.com/healthstartshere
Tofu Cream
Vanilla
Chocolate
Lemon
Raspberry
Banana
Raspberries
Mango
Blueberries
Strawberries
Peaches
Banana
Poached fruit of your choice
Toasted rolled oats
Granola
Walnuts
Almonds
Cashews
YOGURT OR TOFU CREAM
(recipe below)
FRUIT
(fresh or frozen)
CRUNCH
(1-2 tablespooons)

63. 58
I WANT SOMETHING SWEET
Fresh, whole fruit
Apples and almond butter
Frozen yogurt; freeze yogurt
and make your own!
Dried fruit or frozen fruit
Smoothies: mix whatever you have—
fruit, ice, yogurt, etc.
Fruit “ice cream”—peel a banana, freeze,
blend in a food processor with nuts, berries
and serve
Freshly squeezed fruit juices;
try different combos
A few square of dark chocolate (85% cacao)
Unsweetened applesauce
I WANT SOMETHING CREAMY
Smoothies
Yogurt
Avocados
Dips and spreads, like hummus or bean dip
Puréed soups
Coconut milk
HEALTHY SNACKING SUGGESTIONS
I WANT SOMETHING SALTY
Olives
Pickles and pickled vegetables, such as
carrots and beets
Tabouli, hummus
Whole grain tortilla chips and salsa
or guacamole
Hard-boiled egg with salt
Salted edamame
Cheese or a cheese stick with some
whole grain crackers
I WANT SOMETHING CRUNCHY
Apples
Frozen grapes or other fruit
Jicama and lime
Rice cakes
Light popcorn or plain popcorn, popped
in covered pan and sprinkle with Parmesan
or nutritional yeast
One or two hard pretzels, the large
Bavarian variety
Carrots, particularly super-sweet organic
baby carrots
Veggies and dip (hummus, tabouli, vinaigrette,
favorite dressing)
Celery and peanut butter
Hummus with whole grain toast, baby carrots,
rice crackers

64. 59
NEXT STEPS: JOIN THE FOODFIGHT!
EAT
SHOP
ACTIVATE
Eat a Rainbow
Eat Leafy Greens First
Eat Close to Nature
Drink More Water
Eat Less Meat
Eat Breakfast
Eat family meals
Read nutrition facts & ingredients,
not marketing
Be a savvy shopper
Shop farmers’ markets
Join a CSA or Food Co-op
Cook and share food with friends and family
Vote with your fork
Ask us for more wellness resources
in your schools
Write letters to local, state and federal
politicians supporting health and wellness
Work with health coach to get support for
dietary and lifestyle changes
k
k
k

65. 60
APPENDIX
VITAMINS AND WHAT THEY HELP WITH
Vitamin A: Improves your vision and can
prevent night blindness. It also helps make
your hair shiny and your skin glow.
k Where to find it: Dark leafy greens, yellow
vegetables, carrots, eggs, cantaloupe,
apricots, peaches
Vitamin D: Helps your body to use and
absorb calcium.
k Sunlight, eggs, tuna, sardines
Vitamin C: Heals cuts and scrapes quickly
and shortens the length of the common cold.
Plays an important role for wound healing and
immune function.
k Citrus fruits, strawberries, raw greens,
cantaloupe, tomatoes, broccoli, red and green
peppers
Vitamin E: An antioxidant, helpful for scar
prevention and wound healing.
k Whole grains, nuts, dark leafy greens,
wheat germ
Vitamin K: Helps your blood clot if you
get a cut.
k Dark leafy greens, vegetable oils
Vitamin B1 (thiamin): Helps release energy
from carbohydrates
k Ready-to-eat fortified whole grain breads
and cereals, wheat germ, liver, pork, poultry,
fish, and legumes
Vitamin B2 (riboflavin): Helps to maintain
health of skin, tongue, lips, and eyes.
k Milk, cheese, yogurt, poultry, fish, lean
meats, whole grains, breads and cereals,
and dark leafy greens
Vitamin B3 (niacin): Helps body use oxygen
to produce energy.
k Legumes, nuts (peanuts), poultry, fish,
lean meats, whole grains and cereals, milk,
cheese, and yogurt
Vitamin B4 (pyridoxine): Needed for use
of carbohydrates, fats, and proteins.
k Poultry, fish, lean meat liver, milk, cheese,
yogurt, wheat germ, corn, pork, soybeans,
yeast, and legumes
Zinc: Helps heal wounds and boost
immune system.
k Poultry, fish, lean meat, milk, shellfish
(oysters), legumes, cheese, yogurt, whole
grain bread, and cereal
Folic Acid: Helps you stay concentrated.
It also prevents certain forms of anemia
and is essential in pre-conception (1st
trimester of pregnancy).
k Dark leafy greens, broccoli, whole grain
breads and cereals, liver, and citrus fruits
Calcium: Builds strong bones and teeth.
k Dairy (milk, cheese, yogurt), salmon,
sardines, broccoli, and dark leafy greens
Iron: Gives you energy and helps you stay
focused and alert. Needed to build red blood
cells, which carry oxygen to all parts of
the body.
k Found in liver, fish, yogurt, egg yolk,
whole grains, leafy greens, and dried fruit

66. 61
FATS & OILS
There are four types of fats (fatty acids). All
dietary fats (sometimes called triglycerides
when they circulate in the bloodstream) are
made from some mix of the four categories
below. They are stored in the body in the
same form that they were in when we con-
sumed them.
FOUR TYPES OF FATS
1. Saturated fatty acids (solid at
room temperature)
2. Trans fatty acids (or hydrogenated oils)
(solid at room temperature)
3. Monounsaturated fatty acids
(liquid at room temperature)
4. Polyunsaturated fatty acids
(liquid at room temperature)
While it is essential that your diet include some
fat, there is no biological need for saturated fat
or trans fat. Saturated fats are found mostly in
meat and dairy and in some tropical oils, such
as coconut and palm. They are solid at room
temperature. A small amount of saturated fat
in your diet is not dangerous, but consuming
larger amounts of these fats raises cholesterol
and promotes heart disease.
Trans fats are made by converting a liquid-oil to
a solid one (such as margarine or shortenings).
Numerous studies in the last 20 years have
linked trans fats with coronary heart disease
and they should be consumed rarely.
You do need some fat in your diet. But when you
consume whole foods, such as walnuts, sesame
seeds, avocado, or flaxseed, instead of their ex-
tracted oils, you get all of the fibers, flavonoids,
and nutrients they contain, as well as all of the
positive health effects. When you eat unpro-
cessed, unfragmented, whole foods, you take
in fewer calories and get vastly more protec-
tive nutrients. For example, whole, unprocessed
seeds provide folate, iron, calcium, niacin, lig-
nans, and flavonoids; the oils from those seeds
provide none of those.
OILS = 100% FAT
Oil is low in nutrients, contains no fiber, is 100
percent fat and contains 120 calories per table-
spoon. Americans consume large amounts of
foods that use oils as a major ingredient. In
addition, most Americans consume 300 to 500
calories from added oil per day. This can result
in the consumption of over 100,000 extra calo-
ries each year.
Some unsaturated fats are essential and are
needed for proper formation of cell structure,
hormone production and regulation, and im-
mune function. You need about 25 grams of fat
per day for good health. An overweight person
need not consume this much fat because they
already have fat in storage on their body that
can be utilized. The average American con-
sumes over 100 grams of fat daily.
ADAPTEDFROMHEALTHSTARTSHEREMEDICALADVISOR
JOELFUHRMAN,M.D.’SARTICLE“HEALTHYTIMES:OILS,FATS&OBESITY”

67. 62
THE POWER NUTRIENTS
FOODS THAT PACK SOME SERIOUS POWER
Beans: Protein + Fiber + Vitamins + Minerals
Garlic/Onions/Leeks/Shallots: body detoxifiers + lowers cholesterol
Blueberries: high in anti-oxidants (buy organic – even frozen – when possible)
Salmon: Selenium (thyroid) + Vitamin D (muscles) + Omega 3 (regulate heart
and blood pressure) – (choose wild options when possible)
Broccoli/Cauliflower: reported to be cancer fighters, great source of iron
Spinach/Kale: diabetes + cancer prevention + Folate (5 servings a day cuts risk by 20%)
Almonds + Walnuts: Diabetes + heart disease prevention
Greek Yogurt: Calcium + zinc + weight control (Fage, Chobani, Oikos are good brands)
Oats: Heart disease prevention + Vitamin E+ magnesium+ iron
SPECIFIC HEALTH BENEFITS
Cancer Fighting Foods: ALL FRUITS AND VEGETABLES – PREFERABLY ORGANIC
Heart Health: Olive oil, avocados, nuts, sardines, onions, all fruits and veggies
Immunity: garlic, honey, yogurt, onions
Metabolism: beans, legumes, lean protein, yogurt, whole grains
Mood Boosters: Chicken, Turkey, Tuna, Eggs (organic when possible)
Digestion: chili peppers, ginger, mint, pineapple, yogurt
Skin: Berries, olive oil, salmon, walnuts
Bones: nuts, seeds, leafy greens, yogurt
POWER PAIRS
Better vision: Peanut Butter + Berries = Vitamin E + Vitamin C
Combo Idea: Peanut Butter sandwich on whole grain toast w/sliced strawberries
More energy: Spinach + Oranges = Iron + Vitamin C
Combo Idea: Spinach salad with orange slices
Heart health: Brussel sprouts + Nuts = Vitamin K + Healthy Fat
Combo Idea: Sauté brussels sprouts, sprinkle with slivered almonds
Glowing skin: Carrots + Avocado = Beta Carotene + Vitamin A + Fat
Combo Idea: Carrots dipped in guacamole
Strong immune system: Whole Grain + Onions = Zinc + Sulfur (anti-oxidant)
Combo Idea: Brown rice + caramelized onions
ADAPTEDFROMTHEMASTERYOURMETABOLISMCOOKBOOK,JILLIANMICHAELS

68. 63
UNDERSTANDING FOOD LABELS
ADAPTEDFROMJEFFNOVICK,MS,RD
1. NEVER BELIEVE THE CLAIMS ON THE
FRONT OF THE BOX.
What many think are health claims are actu-
ally just marketing pitches and advertisements.
And government approved claims, like “low-fat”
and “light,” often don’t tell you the whole story.
These products may be high in fat as well as
sugar, salt, and/or calories.
“Light” ice cream, for example, may still pack in
4 to 5 grams of fat per serving. And “light” and
“regular” varieties of ice cream may not differ
much calorically.
Never evaluate a product based on one item,
such as its fat, cholesterol, sugar, carbohy-
drate, or salt content. Attempting to cash in on
the latest diet or nutrition craze, many compa-
nies promote their products based on a single
item despite other unhealthy aspects. (Remem-
ber “fat-free” foods that were full of sugar and
calories?) To be truly healthy, a product must
pass several criteria.
2. ALWAYS READ THE NUTRITION FACTS
LABEL AND THE INGREDIENT LIST.
They contain information that can really help
you determine how healthy a food is. Crackers,
for example, may advertise on the front of the
box that they’re “trans fat free,” but in the in-
gredient list you may find fats, like palm oil and
coconut oil, that are just as artery-clogging as
the trans fats they replaced.
(Tips 3 through 7 show you how to read the Nu-
trition Facts label.)
3. CHECK THE SERVING SIZE.
Though the government standardized most
serving sizes years ago, many products still
post unrealistically small sizes. A serving of oil
spray, for instance, is .25 grams. That’s about
120th of an ounce — far less than most people
could, or would, spray on a pan with even just
one squirt.
4. CHECK THE AMOUNT OF SERVINGS
PER PACKAGE.
Decades ago, many products were in fact single
servings. A bottle of cola was one serving. One
small candy bar was one serving. Today, many
products are “super sized” and contain multiple
servings. A 20-ounce bottle of soda contains 2.5
servings, at 110 calories each. Now, in the real
world, who’s going to drink just one serving of
that bottle? Is it any surprise that many of us
are super sized ourselves?
5. CHECK THE CALORIES PER SERVING.
All too many people think the “110 calories”
posted on that 20-ounce bottle of cola means
they’re drinking 110 calories. Hardly. You’ve got
to multiply the 110 calories by the total number
of servings, 2.5, to realize that you’re actually
downing a whopping 275 calories. Don’t get too
comfortable with “0s” either. Because some
manufacturers use ridiculously small serv-
ing sizes (remember that 120th of an ounce of
cooking spray?) and because the FDA states
that manufacturers can “round down” to zero,
some products advertised as calorie-free or fat-
free are not. If you eat multiple servings — if,
say, you coat an entire skillet with oil spray —
you may be tallying up quite a few calories.
6. CHECK THE CALORIES FROM FAT.
It’s on the Nutrition Facts label. Unfortunately,
it doesn’t tell you “percent of calories from fat,”
which is how all health guidelines direct us to
limit fat. You’ve got to do a little math. Divide the
number of calories from fat by the total calo-
ries. (If the serving’s 150 calories, 50 of which
are fat, your product is 33 percent calories from

69. 64
fat.) If division trips you up, go by grams. Use
this easy rule. If a product has 2 grams of fat
or less per 100 calories, its fat content is within
these guidelines for processed foods: the fat,
per serving, is 20 percent or less of total calo-
ries. You don’t have to be a mathematician to
realize that 4 grams of fat per 100 calories is
double the fat recommended. Don’t be fooled
by claims like “99 percent fat-free” soup or “2
percent fat” milk. They’re based on percent of
weight, not percent of calories. So that can of
99 percent fat-free soup may actually have 77
percent of its calories from fat, or more. And 2
percent fat milk actually has about 34 percent of
total calories from fat; 1 percent milk has about
23 percent calories from fat.
7. CHECK THE SODIUM.
Don’t bother with the percentage of Daily Value
(DV) of sodium. Don’t bother with Daily Value
percentages, period. They’re based on gov-
ernment standards, which are generally not
the healthiest guidelines to strive for. Instead,
look at the number of milligrams of sodium the
serving contains. A great rule of thumb: Limit
the sodium in milligrams to no more than the
number of calories in each serving. Your daily
goal: less than 1,500mg of sodium.
(Tips 8, 9, and 10 show you how to read the in-
gredient list.)
8. CHECK THE TYPES OF FAT.
Make sure there are no saturated fats, hydroge-
nated fats, or tropical oils in the ingredient list,
including lard, butter, coconut, cocoa butter,
palm oils, shortening, margarine, chocolate,
and whole and part-skim dairy products. Poly-
unsaturated fats (like safflower, soybean, corn,
and sesame) and monounsaturated fats (such
as olive and canola) are less harmful and would
be acceptable, but make sure the percentage
of calories from fat are still in line — 20 per-
cent calories from fat or less — or your waist-
line may start getting out of line. All oils, even
“good” oils, are dense with calories.
9. CHECK THE SUGAR.
Limit caloric sweeteners. Watch out for sug-
ars and other caloric sweeteners that don’t say
“sugar” but in fact are, such as corn syrup, rice
and maple syrup, molasses, honey, malted bar-
ley, barley malt, or any term that ends in “ol,”
such as sorbitol or maltitol, or “ose,” such as
dextrose or fructose. Try to limit all these add-
ed, refined, concentrated sugars to no more
than 5 percent of total calories (essentially, no
more than 2 tablespoons daily for most folks).
Don’t be concerned about naturally occurring
sugars in fruit and some nonfat dairy products.
However, on the Nutrition Facts label, added
sugars and naturally occurring sugars are all
lumped together as “sugar.” Your best bet:
Look at the ingredient list. Try to avoid foods
with added, refined caloric sweeteners in the
first three to five ingredients. Because ingre-
dients are listed in descending order of weight,
the lower down the label you find added sugars,
the better.
10. MAKE SURE THAT ANY GRAIN IS
WHOLE GRAIN.
Many bread and pasta products claim to be
whole wheat, but the first ingredient in the in-
gredient list is often wheat flour, which sounds
healthy, but it’s really refined flour. Further
down the list will be whole-wheat flour or bran.
Scout out products that contain only whole
grains. Also look for at least 3 grams of fiber
per serving, which often ensures the product is
mostly, if not all, whole grain.
If the product sounds too good to be true, it may
be. Thousands of new products come out every
year, many trying to cash in on the latest diet
craze. As we’ve seen with the low-carb craze,
many may not be carefully regulated (if at all).
In 2001 the Florida FDA evaluated 67 diet prod-

70. 65
ucts and found all 67 were inaccurately labeled;
they contained more sugar and carbs than their
labels stated. And recently, consumer labora-
tories evaluated 30 low-carb nutrition bars and
found that 60 percent were inaccurately labeled.
Most had more carbs, sugars, and salt than
their labels claimed.
During your first few trips to the market, give
yourself extra time to evaluate products. You’ll
soon speed up! Once you’ve found products that
you enjoy and that meet these healthy guide-
lines, shopping becomes quick and easy. Your
health is worth it!
Remember, WHOLE, natural, unadulterated
foods, not packaged and manufactured foods,
are those foods that pack the nutrient punch.
Even when you pick from the “acceptable” pro-
cessed foods, it should be only a minor part of
your diet.

71. 66
ONLINE FOOD RESOURCES
Check out YouTube for cooking tutorials and how-to videos, i.e. how to make bread.
Whole Foods: http://www.wholefoodsmarket.com/whole-foods-market?utm_referrer=
Smitten Kitchen: http://www.smittenkitchen.com
Epicurious: http://www.epicurious.com
ohsheglows: http://ohsheglows.com/
Mark Bittman: http://markbittman.com
Serious Eats: http://seriouseats.com
The Pioneer Woman Cooks!: http://www.thepioneerwoman.com/cooking/
In Jennie’s Kitchen: http://www.injennieskitchen.com/
CHOW: http://www.chow.com
Gluten-Free Girl and the Chef: http://glutenfreegirl.com
Martha Stewart Food: http://marthastewart.com/food
Food52: http://food52.com

72. 67
RESOURCE GUIDE
WEBSITES
www.eatwild.com – Source for free-range meats and poultry
www.farmtotable.org – Where to buy products from local farms
www.nofany.org – NY chapter of Northeast Organic Farming Assoc
www.smallplanetinstitute.org – Fosters democracy through lens of food and hunger
www.sustainabletable.org – Educates consumers on food related issues
www.rocnetwork.org/join – helping form sustainable food systems
www.foodpolitics.com – Marion Nestle’s blog
www.realtimefarms.com – connects consumers with source of produce for restaurants
and other food vendors
BOOKS
Eat Here: Homegrown Pleasures in a Global Supermarket – Brian Halweil
Chew on This – Eric Schlosser
The Omnivore’s Dilemma – Michael Pollan
Food Rules – Michael Pollan
In Defense of Food – Michael Pollan
Food Politics – Marion Nestle
What to Eat - Marion Nestle
Generation Extra Large – Tartamella, Herscher & Woolston
Food Fight – Dr. Kelly Brownell
The Way We Eat and Why Our Food Choices Matter – Peter Singer & Jim Mason
Food, Inc: Mendel to Monsanto – Peter Pringle
The Promises and Perils of the Biotech Harvest – Peter Pringle
Raising Less Corn, More Hell – George Pyle
The End of Overeating – David Kessler
Mindful Eating – Brian Wansink
Consuming Kids – Susan Linn
Eat to Live - Joel Furhman
The China Study – Dr. Colin Powell
Prevent and Reverse Heart Disease – Dr. Caldwell Esselstyn

73. 68
FILMS
Food, Inc.
An Inconvenient Truth
Fresh
The Future of Food
FoodFight
Our Daily Bread
Fast Food Nation
King Corn
Vanishing Bees
Killer at Large
Forks Over Knives
What’s On Your Plate?
Food Matters
All Jacked Up
Dive

74. 69
SPECIFIC
I.E. EAT BETTER VS. EAT MORE VEGETABLES
MEASURABLE
I.E. MORE VS. HOW MANY MORE PER DAY
REALISTIC
I.E. 5 VS. 1 MORE / DAY THAN NOW
TIME-BOUND
WHEN WILL I STOP, EVALUATE, & CREATE NEW GOALS
S.M.R.T. GOALS

75. 70
WHAT DID YOU EAT?
WHAT DID YOU EAT?
WHAT DID YOU EAT?
WATER CHECK:
WATER CHECK:
WATER CHECK:
BREAKFAST
LUNCH
SNACK
DINNER
BREAKFAST
LUNCH
SNACK
DINNER
BREAKFAST
LUNCH
SNACK
DINNER
MONDAYTUESDAYWEDNESDAY
MOOD 30 MINUTES AFTER EATING?
MOOD 30 MINUTES AFTER EATING?
MOOD 30 MINUTES AFTER EATING?
WEEKLY FOOD JOURNAL

76. 71
WHAT DID YOU EAT?
WHAT DID YOU EAT?
WHAT DID YOU EAT?
WATER CHECK:
WATER CHECK:
WATER CHECK:
BREAKFAST
LUNCH
SNACK
DINNER
BREAKFAST
LUNCH
SNACK
DINNER
BREAKFAST
LUNCH
SNACK
DINNER
THURSDAYFRIDAYSATURDAY
MOOD 30 MINUTES AFTER EATING?
MOOD 30 MINUTES AFTER EATING?
MOOD 30 MINUTES AFTER EATING?

77. 72
WHAT DID YOU EAT?
WATER CHECK:
BREAKFAST
LUNCH
SNACK
DINNER
SUNDAY
MOOD 30 MINUTES AFTER EATING?

78. 73
BREAKFAST LUNCH DINNER
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
MEAL PLANNING CHART