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Healthy Food Pyramids

In this section of Seattle Organic Restaurants, I'm going to talk baout the lists of foods high in nutritional value. You should add nutritionally dense foods to your diet in order to maintain a good health.

Food Type Healthy Foods Unhealthy Foods


All beans even soy without salt or animal’s fat

Canned beans with preservatives or salt


Organic cheese, yogurt, goat’s milk or raw milk

Pasteurized dairy products (cheese, milk or butter) with artificial color or flavor


Green smoothies from organic fruits or vegetables, herbal tea and distilled water

Drinks with caffeine and artificial flavors such as tea, coffee, soft drinks and bottled fruit juice like orange juice


Poached or boiled (only 4 times a week)

Pickled or fried egg


Fresh wild salmon, fresh white fish, backed or boiled fish and tuna

Salted fish, smoked salmon, canned fish or tuna in oil and salt, fried fish and shellfish


Fresh, dried, stewed, frozen organic fruits free of pesticides, herbicides or chemical fertilizers

Frozen fruits with preservatives or sweeteners, canned or bottle fruits.


Whole grains, whole wheat bread, wheat cereal, wild and brown rice, whole grain crackers

White rice, white flour, white bread, pasta, cereals especially with corn, oatmeal and crackers

Source: American Society for Organic Food and Nutrition


Researchers and scientist have done extensive studies and they have found out that the diets high in vegetables, fruits and grains can significantly reduce the risk of many health issues such as diabetes, high blood pressure, cancer and heart problems. Raw foods are rich in nutrients, minerals, vitamins, live enzymes and antioxidants. Recently the researchers have found out that raw food like fruits and vegetables have phytochemicals. Phytochemical naturally give plants life, flavor, color and resistance against bacteria and fungi. Researchers found out that phytochemical in green veggies can fight cancer. For example, when the cancer attacks a cell in the body, the phytochemicals found in broccoli called “sulforaphane” reaches the cell and activates enzymes that throws carcinogen out of cell before cancer can do any harm.

Food Type Healthy Foods Unhealthy Foods


Organic skinless lamb, chicken or turkey (only 3-oz per week)

Pork, hotdogs, smoked or processed meat, duck, beef, ribs and generally meat from cows or cattle that are raised by antibiotics, hormones or chemicals


Fresh nuts without any preservatives

Salted and roasted nuts


Cold press oils like sesame, olive flaxseed, and grapeseed oil

Processed refined oils, saturated fats and hardened oils


Onions, cayenne, herbs, dried vegetables, seaweed, miso, garlic and apple cider vinegar

Salt, red pepper, vinegar and white or black paper

Seeds and sprouts

Cooked sprouts except alfalfa, raw seed and wheatgrass

Cooked seeds in oil and salt


Homemade soups (low in salt)with beans, vegetables, apple cider vinegar, barley, brown rice, onion, peas and lentil

Canned soups with preservatives, salts, MSG and creamed soups


Raw honey, barley malt, pure maple syrup, rice syrup, real cocoa beans and stevia

White, brown and raw cane sugar, milk chocolate, sugar candy, jams made with sugar and all syrups especially corn syrup except maple syrup


Fresh, raw, slightly cooked or frozen organically grown veggies without salt

Canned or frozen vegetables with salt or additives

Source: American Society for Organic Food and Nutrition


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