BistroMD Health Library

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Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

Your Healthy Food List

Your Healthy Food List

“Fat-free”, “reduced sodium”, “low calorie”, “and heart healthy”. With so many food labels, determining healthy foods is more difficult now than ever before. 

The following healthy food list is broken down by food type to make it easier for you.  Please note that this list is not comprehensive and should serve only as a healthy food guideline. 

To eat healthy, you must have protein at every meal. For this reason, we start out with one of the key nutritional components for any healthy food list.


Adults should aim to consume between 25-30 grams of protein at each meal.  Foods containing protein are broken down into amino acids by the body.  These amino acids are necessary for cell development and function.  

      - Lean cuts of meat.  Animal based protein such as chicken, turkey, pork and beef are excellent sources of protein.  When shopping for these meats, look for lean cuts with minimal fat or cut off excess fat before preparation.  If you are dining out, look for grilled, boiled or roasted meat.  Limit your intake of fried and breaded meats as these are typically high in fat. 

      - Fish.  Another excellent source of animal protein, you should aim to eat fish every three or four days.

      - Eggs.  Eggs are a great way to add protein to any breakfast.  Also, hardboiled eggs can be prepared ahead of time for a quick breakfast or lunch the next day.

      - Edamames.  This soy-based protein offers twelve grams of protein per serving and can be eaten cold, warm or added to salads. 

Other high protein foods include:

      - Milk and dairy products

      - Tofu

      - Nuts and seeds

      - Legumes    

Protein is great, but it wouldn’t be anything without vegetables. Vegetables have many health benefits and can pack a punch to any meal.


Vegetables are typically low in calories and provide your body with key vitamins and nutrients.  Additionally, they add flavor to your favorite meals.  And incorporating vegetables from this healthy food list into your diet, in place of high calorie alternatives, is a great way to improve your health and could also lead to weight loss.

      - Leafy greens.  Lettuce, kale, spinach and cabbage make great salads, are low in calories and high in fiber.  Their fiber content helps keep you feeling full, longer.

      - Peppers.  If you are craving something crunchy and nutritious, eat a pepper; you will get a lot of nutritional benefits for only a few calories. 

      - Onions.  Onions can be easily added into soups, stews, sauces and as part of any main dish.

Other great vegetables include:

      - Asparagus

      - Broccoli

      - Cauliflower

      - Cucumber

      - Squash

      - Zucchini

Fruit also has many health and nutrition benefits. Fruit can be a great breakfast, lunch or dinner side—but it can also be used as a main component in a main meal.


Fruit provides the body with vitamins, minerals and antioxidants.  However, fruit is high in sugar and carbohydrates.  Measure your fruit to make sure you are only eating one serving.  For more on fruit servings click here.

      - Berries.  Berries are naturally high in fiber and make a nice addition to breakfast or can be eaten as a low calorie dessert.

      - Citrus.  Oranges, grapefruit, lemons and limes are naturally high in vitamin C.

      - Apples

      - Pears

      - Bananas


When making a healthy food list, it’s common to forget about what you’re drinking.  Unfortunately, it is common to “drink your calories”.  If you are constantly sipping on soda, sweetened tea or juice, you may be adding in extra, unnecessary calories to your diet.

      - Water.  The best thing to drink is water.  Carry a reusable bottle with you and sip it throughout the day.  Not only will you stay hydrated but you will also improve your overall health and wellness.

      - Tea and coffee.  Tea and coffee without added sugar, syrups, and cream, can be a refreshing drink with an added energy boost.

Remember, this healthy food list should serve as a base guide; most natural foods provide a variety of nutrients and benefits.  Foods both on and off this list should be eaten in moderation. 

Healthy meals all day, every day

This healthy food list is great if you have time to shop for groceries and cook healthy and delicious meals, but what if you’re not in-the-know about nutrition or your schedule makes it hard to get to the grocery store and cook healthy meals at home?

Don’t give up just yet.

If you’re looking for something fast and convenient without the hassle of going to the grocery store, bistroMD offers a diet delivery program that can help you develop healthy eating habits and lose weight.

We have a men and a women’s program with the option to receive five-or-seven-days’ worth of healthy meals delivered to your door. The seven day option comes with the My Night feature. Think of it as your one day off a week.

The two programs range from $130-$160 and EATS, our essential and tasty snacks are just $1.50 per snack. Women receive two snacks per day and men receive three snacks per day.

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