For optimum health, choose your fruits and vegetables from this list:
VEGETABLES


CABBAGE FAMILY 
  • Broccoli, green or purple sprouting 
  • Brussels sprouts 
  • Cabbage, red or green 
  • Cauli ower, white, green, or purple 
  • Collard greens Kale, any variety Kohlrabi Mustard greens
  • Savoy cabbage
  • Turnips 

GREENS 
  • Arugula 
  • Beet greens 
  • Kale 
  • Leaf lettuce, red or dark green 
  • Radicchio 
  • Spinach, bunch (not packaged or pre-cut) 

DRIED PEAS AND BEANS
  • Kidney beans
  • Lentils, any variety
  • Pinto beans 
  • Red beans
  • Yellow peas 

ONIONS AND GARLIC 
  • Bold-tasting (hot) onions 
  • Chives, onion or garlic 
  • Fresh garlic, any variety (Avoid processed garlic) 
  • Leeks (Eat the white and green portions) 
  • Red onions (bold, not mild varieties) 
  • Scallions (Also called green or spring onions) 
  • Shallots, any variety 

POTATOES 
  • Potatoes with blue, purple, or red esh 
  • Russet potatoes (more nutritious than white or Yukon golds) 
  • Dark- eshed sweet potatoes (also called “yams”) 

OTHER ROOT CROPS 
  • Beets, dark red 
  • Carrots, dark orange, red, or purple (Bagged “baby” carrots are less nutritious) 

​TOMATOES 
  • Dark-red cherry, grape, or currant tomatoes 
  • Small to medium- sized dark-red slicing tomatoes 
  • Black or purple tomatoes, if available 
  • Tangerine (orange) tomatoes 


FRUITS

​
​APPLES 
  • Braeburn
  • Cortland
  • Jonathan 
  • Fuji
  • Gala
  • Granny Smith
  • Liberty
  • Honeycrisp
  • Red delicious 

CITRUS FRUITS 
  • Blood oranges
  • Cara Cara oranges
  • Clementines
  • Navel oranges
  • Red grapefruit
  • Tangelos (Honeybells) 
  • Tangerines
  • Valencia oranges 

GRAPES AND RAISINS 
  • Black, red, or blue grapes 
  • Currants (Zante) 
  • Golden raisins (contain sulfur) 
  • Muscat raisins 
  • Raisins made from red grapes 

MELONS 
  • Dark-red watermelons
  • Orange honeydew 

STONE FRUITS 
  • Plums- purple, black, or red 
  • White- eshed peaches or nectarines 
  • Bing cherries or other dark red cherries 
  • Sour cherries 
  • Queen Anne cherries (pie cherries) 

TROPICAL FRUITS 
  • Golden pineapples (may be labeled “extra-sweet”) 
  • Mangoes 
  • Mexican papayas (Maradols) 
  • Red and “Baby” bananas
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