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Spectrum of Food Choices:

 

Choose Most Often

 

Vegetables (organic whenever available) 
  • All fresh vegetables and fruits, such as green leafy vegetables and greens, broccoli, cauliflower, green beans, carrots, tomatoes, etc.
  Fruits (organic whenever available)
  • All fresh fruits, such as citrus, apples, berries, etc.
  Legumes
  • Dried beans, such as garbanzo beans, black beans, pinto beans, etc.
  • Lentils
  • Green peas
  • Sprouted peas, beans and seeds
  Complex Carbohydrates
  • Whole grains, pastas and cereals, such as brown rice, whole wheat, oats, millet, barley, kasha, cornmeal, polenta, etc.
  Protein Sources
  • Soy products, such as tofu, soy beans, soy yogurt, soy and mixed-protein powders
  • Non-fat dairy products daily Egg whites
  Flavor Additives
  • Fat-free condiments and salad dressings
  • Vinegars Fresh and dried herbs
  • Garlic and onions
 
Food Spectrum Chart PDF
To keep track of your heart healthy dieting choices, print this out as a daily reminder. You will need the free Adobe Acrobat Reader to see this file. Download it here.

Dr. Dean Ornish
Preventive Medicine Research Institute
A nonprofit public institute dedicated to research, education and service