Eat (at least) Twenty Different Foods Every Day

twenty foods nix6 eat3Eating twenty different food items will usually give you most of your needed nutrients.  For better wellness, plan to eat foods with Omega 3-6 Balance Scores more positive than the average USA food Score that is near – 6.5.

See the impact of omega-3 and omega-6 nutrients on health risk assessment.

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 & Cheerios = -4  &  Oatmeal = -6
Rice & wild rice = 0                                                         
Pasta = -1 to -2 & Bread = -2      .  .  .  .  .  .  .  .  .  .  .  [ but some granola = -13]
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 most eggs = – 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 August, 2017