Healthy Real Food List

healthy real food list lettering on a background of red cherries

Does the idea of meal planning make you want to order a pizza instead? You aren’t alone. Roughly 90% of Americans dislike cooking, and 45% outright hate it. Planning a menu can be a challenge, especially if the members of your household don’t share the same preferences or agree on what constitutes a good meal. If you struggle with meal planning, this healthy real food list just might make your life easier.

Download the Healthy Real Rood List here.

Download the Healthy Real Food List

The foods listed below offer a wide variety of essential nutrients to help you improve and maintain good health.

Non-Starchy Vegetables

Artichokes, Arugula, Asparagus, Beets, Bok Choy, Broccoli, Broccolini, Brussels Sprouts, Cabbage, Capers, Carrots, Cauliflower, Celery, Chilis, Collard Greens, Cucumbers, Dandelion, Eggplant, Garlic, Green Beans, Jicama, Kale, Kimchi, Leeks, Lettuces (arugula, bibb, butter head, endive, iceberg, romaine, radicchio, watercress), Mushrooms (button, chanterelle, morel, oyster, porcini, shitake), Mustard Greens, Okra, Onions, Peppers (Anaheim, banana, bell, chili, habanero, hatch, jalapeno, serrano), Radishes, Rhubarb, Rutabaga, Sauerkraut, Seaweed, Shallots, Snow Peas, Spinach, Sprouts, Spaghetti Squash, Swiss Chard, Sugar Snap Peas, Tomatillo, Tomatoes, Turnips, Watercress, Zucchini, Water Chestnut, Wax Beans, Wing Beans


Apples, Apricots, Avocados, Bananas, Currants, Blackberries, Blueberries, Boysenberries, Cantaloupe, Cherries, Coconut, Cranberries, Dates, Elderberries, Figs, Gooseberries, Grapefruit, Grapes, Honeydew Melon, Huckleberries, Kiwifruit, Lemons, Limes, Lingonberries, Loganberries, Lychee, Mangoes, Mangosteen, Marionberries, Mulberries, Nectarines, Olives, Oranges, Papayas, Passionfruit, Peaches, Pears, Persimmons, Pineapple, Plums, Pomegranates, Pomelos, Prunes, Raisins, Raspberries, Salmonberries, Serviceberries, Starfruit, Strawberries, Tangerines, Watermelon

Bright, fresh, sliced California figs on a plate

Need help designing a healthier eating style? Start here.

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Starchy Vegetables & Legumes

Acorn Squash, Adzuki Beans, Black Beans, Black-Eyed Peas, Broad Beans, Butter Beans, Butternut Squash, Cannellini Beans, Cassava, Fava Beans, Garbanzo Beans (chickpeas), Hominy, Hummus, Kidney Beans, Lentils, Lima Beans, Mung Beans, Navy Beans, Green Peas, Split Peas, Parsnips, Pinto Beans, Plantains, Potatoes, Pumpkin, Soybeans (edamame, tofu)

Grains, Cereals, Pastas, & Flours

Amaranth, Barley, Buckwheat, Bulgur, Corn, Grits, Kasha, Millet, Molasses, Muesli, Oats, Polenta, Quinoa, Rice, Rye, Sorghum, Spelt, Tabbouli, Teff, Triticale, Wheat

Lean Meats

Beef, Lamb, Pork, Organ Meats, Wild Game, Bison, Elk, Goat, Rabbit, Venison, Wild Boar, Poultry (chicken, duck, goose, guinea fowl, pheasant, quail), Eggs, Shellfish & Mollusks (clams, crab, crawfish, lobster, mussels, oysters, prawns, scallops, shrimp), Fish (anchovies, bass, catfish, cod, grouper, haddock, halibut, herring, king mackerel*, marlin*, orange roughy*, perch, pollack, red snapper, salmon, sardines, scallops, sea bass, shark*, sole, squid, swordfish*, tilapia, tilefish*, trout, bigeye tuna*) *contains higher mercury

healthy salmon salad

Low-Fat Dairy

Butter, Cheese (blue, brie, cream, cheddar, cottage cheese, feta, goat, gouda, gruyere, Havarti, Manchego, mozzarella, parmesan, provolone, ricotta, swiss), Milk (buttermilk, cow, evaporated, goat, powdered, skim, 2%, whole), Sour Cream, Yogurt

Mono & Polyunsaturated Fats

Nuts, Nut Butters, Nut Milks (almonds, brazil, cashews, chestnuts, hazelnuts, macadamia, peanuts, pecans, pine, pistachios, soy, walnuts), Seeds (chia, flax, pumpkin, sesame, sunflower), Oils (canola, coconut, corn, olive, peanut, sunflower, sesame)

Herbs & Spices

Allspice, Anise, Basil, Bay Leaf, Caraway, Cardamom, Caraway Seed, Carob, Celery Seed, Chervil, Chives, Cilantro, Cinnamon, Clove, Coriander, Cumin, Dill, Fennel, Garam Masala, Ginger, Horseradish, Lemon Balm, Lemon Grass, Lavender, Mace, Marjoram, Mint, Mustard, Nutmeg, Oregano, Paprika, Parsley, Pepper, Rosemary, Saffron, Sage, Salt, Sesame Seed, Sorrel, Stevia, Tamarind, Tarragon, Thyme, Turmeric, Vanilla, Wasabi


Alcohol (beer, wine, spirits), Chocolate, Coffee, Tea, Honey, Maple Syrup, Vinegar, Water, Yeast

Creating a personalized eating style is an important part of the lifestyle design process. What would you add to this healthy real food list?

Download Living Upp’s time-saving meal planning template here.

template for menu planner and grocery list

Download the Healthy Real Food List

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