Eat (at least) Twenty Different Foods Every Day
Eating twenty different food items will usually give you most of your needed vitamins, minerals and nutrients. For better wellness, eat foods with Omega 3-6 Balance Scores more positive (less negative) than the average USA food Score (which is near – 6.5). Well-balanced meal habits have average Scores close to 0.
See the impact of omega-3 and omega-6 nutrients on health risk assessment. That’s why Recipe Repairs are important to NIX the 6 and EAT the 3.
Download an Omega Meals App or look on-line for Omega Balance Scores when planning meals, shopping or discussing foods with friends.
Oils (120 Cal/Tbs) and Nuts – – – use sparingly to avoid excess calories and omega-6
Salad dressings & food oils have VERY NEGATIVE scores. You don’t need that!.
SALAD DRESSINGS, (french, -34; italian -35; ranch -46; mayonnaise, -46)
OILS, (peanut -36; sesame -46; walnut -48; soybean -50; wheat germ -54;
cottonseed -59; corn -59; poppyseed -71; sunflower, -74; safflower -84)
. . . . . [but coconut oil = -1; macadamia oil = -3; palm, olive, canola oils = -10; lard = -10]
NUTS (cashews -13; almonds -21; peanuts -26; pecans -30; walnuts = -50)
Meats & fish (eat 3 to 5 per day)
Chicken & turkey breast = -4 to -5 . . . . . . . . . . . . . . .. . . . . . . [ but tofu = – 26]
Chicken & turkey meat = -8 to -10 & meatless sausage = -28]
Pork, lean meat = -4 to -5; Lamb = -4 to -6; Ham = -7 to -9
Beef, lean = -1 & Beef steaks & roasts, trimmed = -2 to -3
SEAFOOD scores are POSITIVE. They help develop wellness.
Pink salmon = +83; farmed salmon = +50; kippered herring = +70;
Striped bass = +55; bluefish = + 48; sardines = +44; mussels= +30;
perch = +18; Crab meat =+9; Shrimp = +4
Vegetables (eat 5 to 9 per day)
GREENS (Spinach = +5; Romaine lettuce = +3; Chinese cabbage +3; Lettuce +2;
Turnip Greens +2; Collards +2; Brussels sprouts +1; Arugala +1; Kale +1;
Cabbage 0; Mustard greens, raw 0; Chard -1); Broccoli = +3; Cauliflower = +3; Zucchini = +2
Beans (pinto & lima & kidney & black 0) . . . . . . . . . . . . . [ but peanut butter = -24]
Radishes = +2; Turnips = +2; Winter Squash = +1 to 0; Green beans = +1
Baked potato = 0; yams = 0; Okra = -1; green peas = -1; beets = -1
Black-eye peas = -1; Baked beans & lentils & falafel = -1
Cereals, grains & breads (eat 6 to 10 per day)
Flaxmeal = +32; Cheerios = -4; Oatmeal = -6
Rice & wild rice = 0
Pasta = -1 to -2 & Bread = -2 . . . . . . . . . . . [ but granola may be -13]
Crackers & English muffins = -3
Fruits (eat 2 to 4 per day)
Kiwi & papaya & mango = +1 . . . . . . . . . . . . . . . . . . . . . . . . . [but avocado = -11]
Melons & cherries = 0 & Plums & pineapple = 0
Orange juice = 0 & Apples & oranges & peaches & pears =-1
Dairy & Egg (eat 3 to 5 per day)
Low-fat milk & cheese & cottage cheese & yogurt = 0
Regular cheeses & milk and sour cream = 0
Butter = -3 & Ice cream = 0 & Puddings = -1
Egg substitute, liquid or frozen, fat free = 0 . . . .. . . . . [ but most eggs = – 12 to -17]
updated February, 2021