Eat (at least) Twenty Different Foods Every Day

twenty foods nix6 eat3Twenty food items will give you needed nutrients.  Use foods with Omega 3-6 Balance Scores more positive than average USA food Scores (which is near – 6.5).
See more on the impact of omega-3 and omega-6 nutrients. Download an Omega Foods App or look on-line for Omega Balance Scores when planning meals, shopping or discussing foods with friends.

Cereals, grains & breads (eat 6 to 10 per day)
Flaxmeal = +32 with Cheerios = -4 or Oatmeal = -6
Rice & wild rice = 0
Pasta = -1 to -2 & Bread = -2
Crackers & English muffins = -3

Vegetables (eat 5 to 9 per day)
Spinach = +4 & Romaine lettuce = +3 & Broccoli = +3 & Cauliflower = +3 & Zucchini = +2
Radishes = +2 & Turnips = +2 & Winter Squash = +1 to 0
Green beans = +1 & Kale = +1 & Collards = 0
Pinto beans = 0 & lima beans = 0 & kidney beans = 0 black beans = 0  . . [ but peanuts = -27]
Baked potato = 0 & yams = 0 & Okra = -1 & green peas = -1 & beets = -1
Black-eye peas = -1 & Baked beans & lentils & falafel = -1

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 . . . .. . . . . [ but egg = – 12 to -17]
Regular cheeses & milk and sour cream = 0
Butter = -3 & Ice cream = 0 & Puddings = -1

Meats & fish (eat 3 to 5 per day)
Chicken & turkey breast meat = -4 to -5 . . . . . . . . . . . . . . .. . . . . . . [ but tofu = – 26]
Chicken & turkey meat = -8 to -10
Pork, lean meat = -4 to -5 & Lamb = -4 to -6 & Ham = -7 to -9
Beef, lean = -1 & Beef steaks & roasts, trimmed = -2 to -3
Pink salmon = +83 & farmed salmon = +50 & kippered herring = +70
Striped bass = +55 & bluefish = + 48 & sardines = +44 & perch = +18
Crab meat =+9 & Shrimp = +4

Oils (120 Calories per Tbs – use sparingly)
Cold-pressed flaxseed oil = +44
Coconut oil = -1 & macadamia oil = -3
Extra virgin olive oil = -6 & Palm oil & lard & olive oil & canola oil = -10
Macadamia nuts = -2 & chestnuts = -3 . .. . . [ but hazel nuts & cashew = -13; walnuts = -50]

updated May, 2015