Health Foods Shopping List

Dr Jan de Winter Cancer Prevention Advice

The Health Foods Shopping List

Fill your grocery cart with these Health Foods and you'll soon glow with good health.

Fruits

apples
apricots
avocados
bananas
blueberries

cherries
coconut
currants
grapes
kiwis

lemons
melons
oranges
pears
pineapple

raisins
raspberries
strawberries
tangerines
tomatoes

Vegetables

cabbage
carrots
celery
cucumbers
eggplant
kohlrabi

leeks
lettuce - all kinds
mushrooms
olives
onions
peppers - all colours

potatoes
radicchio
scallions
spinach
watercress

Meats, Fish, Poultry, Eggs


	beef, lean chicken eggs
	beef, lean chicken eggs

fish - all kinds
shrimp
turkey


Breads

		whole-grain

Dairy Products


	buttermilk low-fat milk (enriched with vit A and D) cottage cheese (low fat)

	mozzarella Parmesan cheese yoghurt (low fat) frozen yoghurt (low fat)


Nuts & Seeds

	almonds walnuts all sprouts and seeds

Pasta

	all kinds - whole grain

Whole Grains


	sesame seeds pumpkin seeds sunflower seeds


	rice - brown flour - unbleached


Seasonings


	basil chives dill garlic honey
	basil chives dill garlic honey

	low cholesterol cooking spray mint all polyunsaturated oils mustard, Dijon olive oil		parsley sea salt sunflower oil thyme vinegar

Acid and Alkaline Foods

Fruits
Acid	Alkaline
cranberries pomegranates strawberries sour fruits	apples bananas citrus fruits dates grapes cherries peaches pears plums papaya mangoes pineapple raspberries blackberries huckleberries elderberries boysenberries persimmons apricots olives coconut figs raisins melons

Vegetables

Alkaline

All vegetables are alkaline (includes starchy vegetables like potatoes, squash and parsnips)

Meats and Dairy Products
Acid	Alkaline
All meats Fish Fowl Eggs Chese Milk Yogurt Butter	Non-fat milk

Nuts
Acid	Alkaline
Cashews Walnuts Filberts Peanuts Pecans Macadamia nuts	Almonds Brazil nuts

Seeds
Acid	Alkaline
Pumpkin Sesame Sunflower Chia Flax	All sprouted seeds

Beans and Peas
Acid	Alkaline
Lentils Navy Aduki Kidney	Soybeans Limas Sprouted beans

Sugars
Acid	Alkaline
Brown sugar White sugar Milk sugar Cane syrup Malt syrup Maple syrup Molasses	Honey

Oils
Acid	Alkaline
Nut oils Butter Cream	Olive-oil Soy Sesame Sunflower Corn Safflower Cottonseed Margarine


Vitamins and Minerals: Where They're Found and What They Do

Vitamin/Mineral
	Vitamin A

	Vitamin B-complex

	Vitamin C

	Vitamin D

	Vitamin E

	Unsaturated fatty acids

	Vitamin K

	Calcium

	Copper

	Iodine

	Iron

	Potassium

	Sulphur

	Selenium

	Silicon

	Zinc

Some of the foods in which it's found
	cheeses, eggs, yoghurt, butter, margarine, crab, oysters, salmon, swordfish, tuna, bananas, peaches, apricots, nectarines, chicken, broccoli cabbage, carrots, chives, asparagus, watercress, lettuces, red peppers, peas, squash, sweet potatoes, pumpkin, spinach, all forms of tomato

	whole-wheat flour, oatmeal, wheat germ, brown rice, soybean products, dried beans and peas, brewer's yeast, almonds, pecans, walnuts, avocados, beef, mushrooms, peanuts, turkey, veal, pork, canned tuna, cheeses, skim milk, yoghurt

	oranges, lemons, limes, pineapples, strawberries, cantaloupe, tomatoes, green peppers, broccoli, blueberries, Brussels sprouts, kale, calves' liver

	fortified milk, egg yolks, liver, tuna, salmon, cod-liver oil, sunshine

	vegetable oils, wheat germ, avocados, butter, roasted peanuts, broiled salmon, whole-grain cereals, cabbage, spinach

	wheat germ, margarine, lecithin, nuts, sunflower and pumpkin seeds, avocados

	yoghurt, milk, eggs, spinach, kale, cabbage, cauliflower, liver, potatoes, peas, whole-grain cereals

	milk, cheese, yoghurt, mussels, sardines, clams, oysters, dates, almonds, broccoli, chickpeas, rhubarb

	oysters, cherries, cocoa powder, chicken, dried beans, kidneys, nuts, liver, drinking water

	fish, oysters, kelp, sea salt, shrimp

	egg yolks, liver, molasses, peaches, apricots, prunes, raisins, shrimp, whole-grain breads, red meats

	bran, rye wafers, raisins, pecans, dried peaches, orange juice, bananas, potatoes, almonds, dried apricots

	eggs, beef, wheat germ, dried beans and peas, peanuts, clams, cabbage, onions

	meat, egg yolks, chicken, garlic, onions, tuna, brewer's yeast

	apples, avocados, honey, nuts

	wheat germ, brewer's yeast, herring, seafood, liver, milk, eggs

What it's good for
healthy skin vision (especially at night) guards against infection

			healthy skin glorious hair healthy nervous system helps release energy from carbohydrates, fats, and protein

			collagen formation elastic skin prevention of wrinkles immune system

	strong bones and teeth healthy eyes involved in calcium/phosphorus metabolism

			may increase healing protects vitamin A and essential fatty acids from oxidation

			skin metabolism

			proper blood clotting normal bone metabolism

			strong bones and teeth transmission of nerve impulses prevention of osteoporosis relaxing

			maintains hair colour elastic skin red blood cells respiratory enzymes

			healthy hair thyroid metabolism healthy skin

			red blood cells hair nails

			acid-base balance body water balance

			healthy skin, hair, and nails

			elastic skin works with vitamin E

			healthy skin, hair, and nails

		good digestion good oxygen supply to all parts of body growth and healing

Dr Jan de Winter Cancer Prevention Advice

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