Glossary

I put together this glossary so you can quickly reference the benefits of different foods. Use it for yourself, your family, and/or your clients. Please note that I don’t cover all the benefits of each food listed—just the most powerful ones, in my opinion. For a comprehensive list, use a search engine.

Most high-quality grocery stores stock all of these items, but you may have to go to a health food store or ethnic specialty store for some. If there’s not one in your area, there are great online shopping options.

You may or may not have heard of the term “primary food” which I pioneered. Primary food is the things that feed you off the plate: your career, relationships, spirituality, and exercise. When your life fulfills you, you don’t need excessive food. Many people emotionally eat to try to soothe sadness or fill a deep void they feel in themselves. When you create a beautiful, exciting, full life for yourself, you don’t need to overeat to feel good.

If you’re an Integrative Nutrition Health Coach, please remember that it’s not your job to diagnose, prescribe, or cure illnesses. Guide your clients to experiment with different foods, always under the supervision of a medical doctor.

Keep in mind that many different foods boast the same benefits, and eating a wide range of nutrient-dense foods is key to optimal health. This glossary is meant as a quick resource for you to reference specific foods, health benefits you’re seeking, or conditions you’re looking for nutrition support on.

Above all, focus on primary food and practical lifestyle tools with yourself, family, and clients, and you’ll see much deeper transformations than if you only addressed food.

Enjoy!

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Note: This Glossary is for educational purposes and is intended to help you make informed decisions about your health. It is not intended to replace recommendations or advice from physicians or other healthcare providers. If you suspect you have a medical problem, we urge you to seek medical attention from a competent healthcare provider.

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	Almonds
Health Benefits	Reduce heart attack risk, lower bad cholesterol (LDL), protect artery walls, build strong bones and teeth, aid weight loss
Nutritional Information	1 oz contains 163 calories, 14g fat, 0 cholesterol, 0 sodium, 200 mg potassium, 6 g carbs, 3.5 g fiber, 1.1 g sugar
Serving Size	1 handful
Diet Specifications

	Apple Cider Vinegar
Health Benefits	Helps control diabetes and blood sugar, improves digestion and gut health, boosts immunity
Nutritional Information	1 tablespoon contains 3 calories, 0 fat, 0 cholesterol, 1 mg sodium, 11 mg potassium, 0.1 g carbs, 0 fiber, 0.1 g sugar
Serving Size	1–2 tablespoons in water
Diet Specifications

	Apples
Health Benefits	Improves digestion, lowers bad cholesterol, balances blood sugar
Nutritional Information	1 medium apple contains 95 calories, 0.3 g fat, 0 cholesterol, 2 mg sodium, 195 mg potassium, 25 g carbs, 4.4 g fiber, 19 g sugar
Serving Size	1 medium apple
Diet Specifications

	Arugula
Health Benefits	Fights inflammation, improves bone health, decreases risk of diabetes, aids digestion
Nutritional Information	½ cup contains 3 calories, 0.1 g fat, 0 cholesterol, 3 mg sodium, 37 mg potassium, 0.4 g carbs, 0.2 g fiber, 0.2 g sugar
Serving Size	½ cup
Diet Specifications

	Asparagus
Health Benefits	Reduces inflammation, supports digestion, regulates blood sugar, improves heart health
Nutritional Information	1 cup contains 27 calories, 0.2 g fat, 0 cholesterol, 3 mg sodium, 271 mg potassium, 5 g carbs, 2.8 g fiber, 2.5 g sugar
Serving Size	1 cup
Diet Specifications

	Avocado
Health Benefits	Supports heart health, lowers cholesterol levels, improves digestive and skin health
Nutritional Information	1 avocado contains 322 calories, 29 g fat, 0 cholesterol, 14 mg sodium, 975 mg potassium, 17 g carbs, 14 g fiber, 1.3 g sugar, 4 g protein
Serving Size	¼ avocado
Diet Specifications

	Bananas
Health Benefits	Supports digestion and circulation, lowers blood pressure, reduces inflammation, improves heart health
Nutritional Information	1 medium banana contains 105 calories, 0.4 g fat, 0 mg cholesterol, 1 mg sodium, 422 mg potassium, 27 g carbs, 3.1 g fiber, 14 g sugar, 1.3 g protein
Serving Size	1 medium banana
Diet Specifications

	Beets
Health Benefits	Improves blood quality and flow, cleanses the body, improves mental function, boosts libido
Nutritional Information	1 cup contains 59 calories, 0.2 g fat, 0 cholesterol, 106 mg sodium, 442 mg potassium, 13 g carbs, 3.8 g fiber, 9 g sugar, 2.2 g protein
Serving Size	1 cup
Diet Specifications

	Bell Peppers
Health Benefits	Improves immunity, reduces inflammation, supports skin and hair health, protects eye health
Nutritional Information	1 medium bell pepper contains 24 calories, 0.2 g fat, 0 cholesterol, 4 mg sodium, 208 mg potassium, 6 g carbs, 2 g fiber, 2.9 g sugar, 1 g protein
Serving Size	1 medium bell pepper
Diet Specifications

	Blackberries
Health Benefits	Reduces inflammation, improves mental function, aids digestion, boosts heart health, aids weight loss
Nutritional Information	1 cup contains 62 calories, 0.7 g fat, 0 cholesterol, 1 mg sodium, 233 mg potassium, 14 g carbs, 8 g fiber, 7 g sugar, 2 g protein
Serving Size	1 cup
Diet Specifications

	Blueberries
Health Benefits	Aids digestion, boosts immunity, fights inflammation, decreases the risk of heart disease
Nutritional Information	1 cup contains 85 calories, 0.5 g fat, 0 cholesterol, 1 mg sodium, 114 mg potassium, 21 g carbs, 3.6 g fiber, 15 g sugar, 1.1 g protein
Serving Size	1 cup
Diet Specifications

	Bok Choy
Health Benefits	Aids digestion, reduces blood pressure, increases metabolism, reduces inflammation
Nutritional Information	1 cup shredded contains 9 calories, 0.1 g fat, 0 cholesterol, 46 mg sodium, 176 mg potassium, 1.5 g carbs, 0.7 g fiber, 0.8 g sugar, 1 g protein
Serving Size	1 cup shredded
Diet Specifications

	Brazil Nuts
Health Benefits	Improves focus, promotes satiety, boosts immunity and thyroid function, decreases the risk of heart disease; an excellent source of selenium, which contributes to healthy thyroid metabolism and protects the body from oxidative damage and stress
Nutritional Information	1 oz contains 186 calories, 19 g fat, 0 cholesterol, 1 mg sodium, 187 mg potassium, 3.5 g carbs, 2.1 g fiber, 0.7 g sugar, 4.1 g protein
Serving Size	6 nuts
Diet Specifications

	Broccoli
Health Benefits	Aids digestion, reduces inflammation, detoxifies the body, supports heart health
Nutritional Information	1 cup chopped contains 31 calories, 0.3 g fat, 0 cholesterol, 30 mg sodium, 288 mg potassium, 6 g carbs, 2.4 g fiber, 1.6 g sugar, 2.6 g protein
Serving Size	1 cup chopped
Diet Specifications

	Brussels Sprouts
Health Benefits	Improves immunity, aids digestion, supports weight loss, improves focus, fights inflammation
Nutritional Information	1 cup contains 38 calories, 0 fat, 0 cholesterol, 22 mg sodium, 342 mg potassium, 8 g carbs, 3 g fiber, 2 g sugar, 3 g protein
Serving Size	1 cup
Diet Specifications

	Butter
Health Benefits	Improves focus, supports skin health, reduces risk of heart disease, improves good cholesterol; grass-fed varieties of butter contain higher levels of omega 3’s and 6’s
Nutritional Information	1 tablespoon contains 102 calories, 12 g fat, 31 mg cholesterol, 2 mg sodium, 3 mg potassium, 0 g carbs, 0 g fiber, 0 g sugar, 0.1 g protein
Serving Size	1 tablespoon
Diet Specifications

	Cabbage
Health Benefits	Lowers bad cholesterol, stabilizes blood sugar, prevents inflammation, aids digestion
Nutritional Information	1 cup chopped contains 22 calories, 0 fat, 0 cholesterol, 16 mg sodium, 151 mg potassium, 5 g carbs, 2 g fiber, 3 g sugar, 1 g protein
Serving Size	1 cup chopped
Diet Specifications

	Cacao
Health Benefits	Improves digestion and circulation, reduces inflammation, improves blood and bone health
Nutritional Information	1 tablespoon raw powder contains 20 calories, 0.5 g fat, 0 cholesterol, 0 sodium, 87 mg potassium, 3 g carbs, 1 g fiber, 0 sugar, 1 g protein
Serving Size	1 tablespoon
Diet Specifications

	Cantaloupe
Health Benefits	Reduces inflammation, aids digestion, improves vision, lowers risk of metabolic syndrome
Nutritional Information	1 cup diced contains 53 calories, 0.3 g fat, 0 cholesterol, 25 mg sodium, 417 mg potassium, 13 g carbs, 1.4 g fiber, 12 g sugar, 1.3 g protein
Serving Size	1 cup diced
Diet Specifications

	Carrots
Health Benefits	Improves eye health, aids digestion, balances blood sugar, improves immunity
Nutritional Information	1 medium carrot contains 25 calories, 0 fat, 0 cholesterol, 42 mg sodium, 195 mg potassium, 6 g carbs, 1.7 g fiber, 2.9 g sugar, 1 g protein
Serving Size	1 medium carrot
Diet Specifications

	Cashews
Health Benefits	Protects heart health, increases energy, boosts brain function, supports bone and blood health
Nutritional Information	1 oz contains 157 calories, 12 g fat, 0 cholesterol, 3 mg sodium, 187 mg potassium, 9 g carbs, 1 g fiber, 2 g sugar, 5 g protein
Serving Size	16 nuts
Diet Specifications

	Cauliflower
Health Benefits	Boosts immunity, aids digestion, reduces inflammation, balances blood sugar
Nutritional Information	1 cup contains 25 calories, 0 fat, 0 cholesterol, 30 mg sodium, 303 mg potassium, 5 g carbs, 3 g fiber, 2 g sugar, 2 g protein
Serving Size	1 cup
Diet Specifications

	Cayenne
Health Benefits	Improves immunity, decreases candida, improves circulation, supports detoxification, aids weight loss
Nutritional Information	1 teaspoon contains 6 calories, 0 fat, 0 cholesterol, 1 mg sodium, 36 mg potassium, 1 g carbs, 1 g fiber, 0 sugar, 0 protein
Serving Size	1 teaspoon
Diet Specifications

	Celery
Health Benefits	Supports healthy vision, boosts immunity, alkalizes the body, builds bone health, aids digestion
Nutritional Information	2 stalks contain 18 calories, 0 fat, 0 cholesterol, 88 mg sodium, 286 mg potassium, 3 g carbs, 2 g fiber, 2 g sugar, 1 g protein
Serving Size	2 stalks
Diet Specifications

	Cherries
Health Benefits	Prevents inflammation, reduces supports weight loss, improves sleep quality, reduces muscle pain
Nutritional Information	1 cup contains 77 calories, 1 g fat, 0 cholesterol, 5 mg sodium, 268 mg potassium, 19 g carbs, 3 g fiber, 13 g sugar, 2 g protein
Serving Size	1 cup
Diet Specifications

	Chia Seeds
Health Benefits	Aids digestion, supports high energy, accelerates weight loss, improves brain function, balances blood sugar
Nutritional Information	2 tablespoons contain 138 calories, 9 g fat, 0 cholesterol, 5 mg sodium, 115 mg potassium, 12 g carbs, 10 g fiber, 0 sugar, 5 g protein
Serving Size	2 tablespoons
Diet Specifications

	Chickpeas
Health Benefits	Regulates appetite, supports weight loss, aids digestion, balances blood sugar, reduces cholesterol
Nutritional Information	1 cup contains 269 calories, 4 g fat, 0 cholesterol, 11 mg sodium, 477 mg potassium, 45 g carbs, 12 g fiber, 8 g sugar, 15 g protein
Serving Size	1 cup
Diet Specifications

	Cilantro
Health Benefits	Promotes detoxification, fights candida, boosts immunity, reduces inflammation, supports bone health
Nutritional Information	¼ cup contains 1 calorie, 0 fat, 0 cholesterol, 2 mg sodium, 21 mg potassium, 0 carbs, 0 fiber, 0 sugar, 0 protein
Serving Size	¼ cup
Diet Specifications

	Cinnamon
Health Benefits	Improves circulation, aids digestion, balances appetite, protects against heart disease
Nutritional Information	1 teaspoon contains 6 calories, 0 fat, 0 cholesterol, 0 sodium, 11 mg potassium, 2 g carbs, 1 g fiber, 0 sugar, 0 protein
Serving Size	1 teaspoon
Diet Specifications

	Coconut Meat
Health Benefits	Supports weight loss, improves mental function, fights candida, improves immunity
Nutritional Information	1 cup shredded contains 283 calories, 27 g fat, 0 cholesterol, 16 mg sodium, 285 mg potassium, 12 g carbs, 7 g fiber, 5 g sugar, 3 g protein
Serving Size	1 cup shredded
Diet Specifications

	Coconut Oil
Health Benefits	Supports weight loss, improves mental function, fights candida, improves immunity
Nutritional Information	1 tablespoon contains 117 calories, 14 g fat, 0 cholesterol, 0 sodium, 0 potassium, 0 carbs, 0 fiber, 0 sugar, 0 protein
Serving Size	1 tablespoon
Diet Specifications

	Coconut Palm Sugar
Health Benefits	Balances blood sugar, increases energy
Nutritional Information	1 teaspoon contains 15 calories, 0 fat, 0 cholesterol, 5 mg sodium, 24 mg potassium, 4 g carbs, 0 fiber, 4 g sugar, 0 protein
Serving Size	1 teaspoon
Diet Specifications

	Coffee
Health Benefits	Increases energy, helps prevents diabetes, lowers the risk of liver disease, reduces inflammation
Nutritional Information	1 cup contains 1 calorie, 0 fat, 0 cholesterol, 5 mg sodium, 116 mg potassium, 0 carbs, 0 fiber, 0 sugar, 0 protein
Serving Size	8 ounces
Diet Specifications

	Collard Greens
Health Benefits	Improves digestion, increases energy, detoxifies the body, stabilizes blood sugar
Nutritional Information	1 cup contains 11 calories, 0 fat, 0 cholesterol, 6 mg sodium, 77 mg potassium, 2 g carbs, 1.4 g fiber, 0 sugar, 1 g protein
Serving Size	1 cup
Diet Specifications

	Cucumbers
Health Benefits	Hydrates and cools the body, boosts skin health, aids weight loss, supports eye health
Nutritional Information	½ cup contains 8 calories, 0 fat, 0 cholesterol, 1 mg sodium, 76 mg potassium, 2 g carbs, 0 fiber, 1 g sugar, 0 protein
Serving Size	½ cup sliced
Diet Specifications

	Daikon Radish
Health Benefits	Burns fat, boosts immunity, fights inflammation, aids digestion, detoxifies the body
Nutritional Information	1 radish contains 61 calories, 0 fat, 0 cholesterol, 71 mg sodium, 767 mg potassium, 14 g carbs, 5 g fiber, 8 g sugar, 2 g protein
Serving Size	1 radish
Diet Specifications

	Dates
Health Benefits	Improves digestion, reduces the risk of anemia, improves sexual function, increases circulation
Nutritional Information	½ cup dates contains 251 calories, 0 fat, 0 cholesterol, 2 mg sodium, 584 mg potassium, 67 g carbs, 7 g fiber, 56 g sugar, 2 g protein
Serving Size	½ cup
Diet Specifications

	Dulse
Health Benefits	Alkalizes the body, aids detoxification, supports brain function, improves thyroid health
Nutritional Information	1 tablespoon contains 13 calories, 0 fat, 0 cholesterol, 85 mg sodium, 383 mg potassium, 2 g carbs, 2 g fiber, 0 sugar, 1 g protein
Serving Size	1 tablespoon
Diet Specifications

	Eggplant
Health Benefits	Aids digestion, supports adrenal health, reduces anxiety, fights inflammation, supports brain health
Nutritional Information	1 cup contains 20 calories, 0 fat, 0 cholesterol, 2 mg sodium, 188 mg potassium, 5 g carbs, 3 g fiber, 3 g sugar, 1 g protein
Serving Size	1 cup cubes
Diet Specifications

	Eggs
Health Benefits	Improves brain function, balances blood sugar, supports weight loss, supports adrenal health
Nutritional Information	2 eggs contain 147 calories, 10 g fat, 423 mg cholesterol, 140 mg sodium, 134 mg potassium, 1 g carbs, 0 fiber, 1 g sugar, 13 g protein
Serving Size	2 eggs
Diet Specifications

	Flaxseeds
Health Benefits	Promotes heart health, improves brain function, balances hormones, reduces inflammation
Nutritional Information	1 clove contains 4 calories, 0 fat, 0 cholesterol, 1 mg sodium, 12 mg potassium, 1 g carbs, 0 fiber, 0 sugar, 0 protein
Serving Size	1 clove
Diet Specifications

	Garlic
Health Benefits	Improves immunity, reduces blood pressure, lowers the risk of heart disease, supports detoxification
Nutritional Information	1 clove contains 4 calories, 0 fat, 0 cholesterol, 1 mg sodium, 12 mg potassium, 1 g carbs, 0 fiber, 0 sugar, 0 protein
Serving Size	1 clove
Diet Specifications

	Ghee
Health Benefits	Improves brain function, supports digestion, boosts skin health, maintains healthy vision
Nutritional Information	1 tablespoon contains 112 calories, 13 g fat, 33 mg cholesterol, 0 sodium, 1 mg potassium, 0 carbs, 0 fiber, 0 sugar, 0 protein
Serving Size	1 tablespoon
Diet Specifications

	Ginger
Health Benefits	Treats nausea and motion sickness, improves digestion, boosts immunity, promotes cell growth
Nutritional Information	1 teaspoon contains 2 calories, 0 fat, 0 cholesterol, 0 sodium, 11 mg potassium, 0 carbs, 0 fiber, 0 sugar, 0 protein
Serving Size	1 teaspoon grated
Diet Specifications

	Goji Berries
Health Benefits	Reduces diabetes and hypertension, improves immunity, protects eye health, improves digestion
Nutritional Information	2 tablespoons contain 23 calories, 0 fat, 0 cholesterol, 7 mg sodium, 0 potassium, 6 g carbs, 2 g fiber, 4 g sugar, 3 g protein
Serving Size	2 tablespoons
Diet Specifications

	Grapefruit
Health Benefits	Boosts immunity, improves digestion, aids nausea, lowers cholesterol, reduces risk of kidney stones
Nutritional Information	½ grapefruit contains 52 calories, 0 fat, 0 cholesterol, 0 sodium, 166 mg potassium, 13 g carbs, 2 g fiber, 8 g sugar, 1 g protein
Serving Size	½ grapefruit
Diet Specifications

	Grapes
Health Benefits	Improves immunity, supports cardiovascular health, balances blood sugar, improves brain health
Nutritional Information	1 cup contains 104 calories, 0 fat, 0 cholesterol, 3 mg sodium, 176 mg potassium, 27 g carbs, 1 g fiber, 23 g sugar, 1 g protein
Serving Size	1 cup
Diet Specifications

	Greek Yogurt
Health Benefits	Regulates blood sugar, improves muscle mass, supports digestive regularity, improves bone health
Nutritional Information	1 cup contains 190 calories, 10 g fat, 25 mg cholesterol, 70 mg sodium, 420 mg potassium, 8 g carbs, 0 fiber, 8 g sugar, 18 g protein
Serving Size	1 cup
Diet Specifications

	Hemp Seeds
Health Benefits	Supports brain health, aids weight loss, improves digestion, balances blood sugar, improves cholesterol levels
Nutritional Information	3 tablespoons contain 170 calories, 14 g fat, 0 cholesterol, 0 sodium, 360 mg potassium, 2 g carbs, 1 g fiber, 0 g sugar, 10 g protein
Serving Size	3 tablespoons
Diet Specifications

	Hijiki
Health Benefits	Improves hair, skin, and nail health, boosts mental function, balances hormones
Nutritional Information	1 teaspoon contains 0 calories, 0 fat, 0 cholesterol, 15 mg sodium, 50 mg potassium, 0 carbs, 1 g fiber, 0 sugar, 0 protein
Serving Size	1 teaspoon
Diet Specifications

	Himalayan Salt
Health Benefits	Balances blood sugar, reduces signs of aging, improves hydration, supports libido
Nutritional Information	1 teaspoon contains 0 calories, 0 fat, 0 cholesterol, 2325 mg sodium, 0 potassium, 0 carbs, 0 fiber, 0 sugar, 0 protein
Serving Size	¼ teaspoon
Diet Specifications

	Honey
Health Benefits	Reduces allergic reactions, improves memory, heals wounds and burns, improves sleep quality
Nutritional Information	1 tablespoon contains 64 calories, 0 fat, 0 cholesterol, 1 mg sodium, 11 mg potassium, 17 g carbs, 0 fiber, 17 g sugar, 0 protein
Serving Size	1 tablespoon
Diet Specifications

	Jicama
Health Benefits	Improves digestion, stabilizes blood sugar, improves immunity, supports adrenal health, reduces anxiety
Nutritional Information	1 cup of jicama contains 49 calories, 0 fat, 0 cholesterol, 5 mg sodium, 195 mg potassium, 11 g carbs, 6 g fiber, 2 g sugar, 1 g protein
Serving Size	1 cup
Diet Specifications

	Kale
Health Benefits	Improves digestion, fights inflammation, improves immunity, lowers cholesterol, protects against heart disease
Nutritional Information	1 cup contains 33 calories, 1 g fat, 0 cholesterol, 25 mg sodium, 329 mg potassium, 6 g carbs, 3 g fiber, 2 g sugar, 3 g protein
Serving Size	1 cup
Diet Specifications

	Kiwi
Health Benefits	Improves immunity, facilitates digestion, balances blood sugar, protects heart and eye health
Nutritional Information	1 fruit contains 42 calories, 0 fat, 0 cholesterol, 2 mg sodium, 215 mg potassium, 10 g carbs, 2 g fiber, 6 g sugar, 1 g protein
Serving Size	1 fruit
Diet Specifications

	Lemons
Health Benefits	Aids digestion, supports weight loss, reduces blood pressure, detoxes the body, improves immunity
Nutritional Information	1 fruit contains 17 calories, 0 fat, 0 cholesterol, 1 mg sodium, 80 mg potassium, 5 g carbs, 2 g fiber, 1 g sugar, 1 g protein
Serving Size	Juice of 1 fruit
Diet Specifications

	Maca
Health Benefits	Increases libido, improves digestion, reduces PMS, balances mood, increases energy, improves skin health
Nutritional Information	2 tablespoons contain 50 calories, 0 fat, 0 cholesterol, 3 mg sodium, 219 mg potassium, 10 g carbs, 3 g fiber, 4 g sugar, 2 g protein
Serving Size	2 tablespoons
Diet Specifications

	Mango
Health Benefits	Protects against inflammation, improves digestion, balances blood sugar, improves skin health, boosts immunity
Nutritional Information	1 mango contains 201 calories, 1 g fat, 0 cholesterol, 3 mg sodium, 564 mg potassium, 50 g carbs, 5 g fiber, 46 g sugar, 3 g protein
Serving Size	1 mango
Diet Specifications

	Maple Syrup
Health Benefits	Reduces inflammation, boosts immune system, improves digestion and soothes nausea, reduces bloating
Nutritional Information	1 tablespoon contains 52 calories, 0 fat, 0 cholesterol, 2 mg sodium, 42 mg potassium, 13 g carbs, 0 fiber, 14 g sugar, 0 protein
Serving Size	1 tablespoon
Diet Specifications

	Mint
Health Benefits	Eases indigestion, fights inflammation, antimicrobial, improves immunity, improves mental focus
Nutritional Information	2 tablespoons contain 2 calories, 0 fat, 0 cholesterol, 1 mg sodium, 18 mg potassium, 0 carbs, 0 fiber, 0 sugar, 0 protein
Serving Size	2 tablespoons chopped
Diet Specifications

	Mung Bean Sprouts
Health Benefits	Improves blood health, supports bone health, improves immunity, supports skin health, improves circulation
Nutritional Information	1 cup contains 31 calories, 0 fat, 0 cholesterol, 6 mg sodium, 155 mg potassium, 6 g carbs, 2 g fiber, 4 g sugar, 3 g protein
Serving Size	1 cup
Diet Specifications

	Mushrooms
Health Benefits	Supports weight loss, improves immunity, prevents strokes, regulates blood pressure, protects heart health
Nutritional Information	1 cup contains 21 calories, 0 fat, 0 cholesterol, 5 mg sodium, 273 mg potassium, 4 g carbs, 2 g fiber, 1 g sugar, 1 g protein
Serving Size	1 cup
Diet Specifications

	Nectarines
Health Benefits	Improves digestion, stabilizes blood sugar, supports cardiovascular health, aids weight loss, improves skin health
Nutritional Information	1 medium fruit contains 59 calories, 0 fat, 0 cholesterol, 0 sodium, 285 mg potassium, 14 g carbs, 2 g fiber, 13 g sugar, 1 g protein
Serving Size	1 medium fruit
Diet Specifications

	Nori
Health Benefits	Stabilizes blood sugar, lowers cholesterol, improves digestion, boosts mental focus, supports thyroid health, balances hormones
Nutritional Information	2 tablespoons contain 4 calories, 0 fat, 0 cholesterol, 5 mg sodium, 36 mg potassium, 1 g carbs, 0 fiber, 0 sugar, 1 g protein
Serving Size	2 tablespoons shredded
Diet Specifications

	Nutritional Yeast
Health Benefits	Supports adrenal health, reduces stress, supports weight loss, builds and repairs muscles
Nutritional Information	2 tablespoons contain 79 calories, 1 g fat, 0 cholesterol, 9 mg sodium, 320 mg potassium, 9 g carbs, 7 g fiber, 2 g sugar, 14 g protein
Serving Size	2 tablespoons
Diet Specifications

	Okra
Health Benefits	Facilitates digestion, balances blood sugar, reduces the risk of heart disease, supports weight loss
Nutritional Information	1 cup contains 33 calories, 0 fat, 0 cholesterol, 7 mg sodium, 299 mg potassium, 7 g carbs, 3 g fiber, 2 g sugar, 2 g protein
Serving Size	1 cup
Diet Specifications

	Olive Oil
Health Benefits	Lowers cholesterol, protects heart health, improves mental focus, supports weight loss, supports bone health
Nutritional Information	1 tablespoon contains 119 calories, 14 g fat, 0 cholesterol, 0 sodium, 0 potassium, 0 carbs, 0 fiber, 0 sugar, 0 protein
Serving Size	1 tablespoon
Diet Specifications

	Onions
Health Benefits	Balances blood sugar, improves immunity, protects heart health, supports bone and tissue health
Nutritional Information	1 medium onion contains 44 calories, 0 fat, 0 cholesterol, 4 mg sodium, 161 mg potassium, 10 g carbs, 2 g fiber, 5 g sugar, 1 g protein
Serving Size	1 medium onion
Diet Specifications

	Oranges
Health Benefits	Improves immunity, supports heart health, improves digestion, protects respiratory health
Nutritional Information	1 fruit contains 62 calories, 0 fat, 0 cholesterol, 0 sodium, 237 mg potassium, 15 g carbs, 3 g fiber, 12 g sugar, 1 g protein
Serving Size	1 fruit
Diet Specifications

	Papayas
Health Benefits	Improves digestion, supports skin health, boosts immunity, protects vision, supports healthy muscles
Nutritional Information	1 small fruit contains 67 calories, 0 fat, 0 cholesterol, 13 mg sodium, 286 mg potassium, 17 g carbs, 3 g fiber, 12 g sugar, 1 g proteins
Serving Size	1 small fruit
Diet Specifications

	Peaches
Health Benefits	Supports weight loss, balances blood sugar, improves digestion, balances blood pressure
Nutritional Information	1 medium fruit contains 59 calories, 0 fat, 0 cholesterol, 0 sodium, 285 mg potassium, 14 g carbs, 2 g fiber, 13 g sugar, 1 g protein
Serving Size	1 medium fruit
Diet Specifications

	Peanuts
Health Benefits	Protect heart health, balances blood sugar, improves boosts energy and mental focus
Nutritional Information	1 ounce contains 161 calories, 14 g fat, 0 cholesterol, 5 mg sodium, 200 mg potassium, 5 g carbs, 2 g fiber, 1 g sugar, 7 g protein
Serving Size	1 handful
Diet Specifications

	Pickles
Health Benefits	Improves gut health, reduces anxiety, improves immunity, protects against infection, curbs appetite
Nutritional Information	1 pickle contains 8 calories, 0 fat, 0 cholesterol, 569 mg sodium, 60 mg potassium, 2 g carbs, 1 g fiber, 1 g sugar, 0 protein
Serving Size	1 pickle
Diet Specifications

	Pine Nuts
Health Benefits	Balances cholesterol levels, boosts energy, regulates appetite, balances blood sugar, supports healthy aging
Nutritional Information	1 ounce contains 191 calories, 19 g fat, 0 cholesterol, 1 mg sodium, 169 mg potassium, 4 g carbs, 1 g fiber, 1 g sugar, 4 g protein
Serving Size	1 palmful
Diet Specifications

	Pineapple
Health Benefits	Burns fat, improves immunity, aids digestion, eases muscle soreness, supports eye health
Nutritional Information	1 cup contains 82 calories, 0 fat, 0 cholesterol, 2 mg sodium, 180 mg potassium, 22 g carbs, 2 g fiber, 16 g sugar, 1 g protein
Serving Size	1 cup cubes
Diet Specifications

	Pistachios
Health Benefits	Stabilizes blood sugar, supports weight loss, boosts brain health, improves healthy cholesterol levels
Nutritional Information	1 ounce contains 159 calories, 13 g fat, 0 cholesterol, 0 sodium, 291 mg potassium, 8 g carbs, 3 g fiber, 2 g sugar, 6 g protein
Serving Size	1 palmful
Diet Specifications

	Pomegranates
Health Benefits	Fights inflammation, protects heart health, boosts immunity, lowers blood pressure, fights osteoporosis
Nutritional Information	½ cup seeds contains 72 calories, 1 g fat, 0 cholesterol, 3 mg sodium, 205 mg potassium, 16 g carbs, 3.5 g fiber, 12 g sugar, 1 g protein
Serving Size	½ cup seeds
Diet Specifications

	Pumpkin Seeds
Health Benefits	Fights inflammation, improves focus, balances blood sugar, supports weight loss, improves immunity
Nutritional Information	1 ounce contains 126 calories, 6 g fat, 0 cholesterol, 5 mg sodium, 261 mg potassium, 15 g carbs, 5 g fiber, 0 sugar, 5 g protein
Serving Size	1 palmful
Diet Specifications

	Raspberries
Health Benefits	Boosts immunity, improves digestion, protects heart health, supports healthy aging, reduces inflammation
Nutritional Information	1 cup contains 65 calories, 1 g fat, 0 cholesterol, 1 mg sodium, 186 mg potassium, 15 g carbs, 8 g fiber, 5 g sugar, 2 g protein
Serving Size	1 cup
Diet Specifications

	Sage
Health Benefits	Improves digestion, supports cognitive function, wards off chronic disease, improves memory, balances blood sugar
Nutritional Information	1 teaspoon contains 2 calories, 0 fat, 0 cholesterol, 0 sodium, 7 mg potassium, 0 carbs, 0 fiber, 0 sugar, 0 protein
Serving Size	1 teaspoon chopped
Diet Specifications

	Sauerkraut
Health Benefits	Improves digestion, supports weight loss, improves cognitive function, increases immunity, improves absorption
Nutritional Information	100 grams contains 19 calories, 0 fat, 0 cholesterol, 661 mg sodium, 170 mg potassium, 4 g carbs, 3 g fiber, 2 g sugar, 1 g protein
Serving Size	3 tablespoons
Diet Specifications

	Scallions
Health Benefits	Improves digestion, supports weight loss, improves immunity, supports adrenal health
Nutritional Information	1 medium scallion contains 5 calories, 0 fat, 0 cholesterol, 2 mg sodium, 41 mg potassium, 1 g carbs, 0 fiber, 0 sugar, 0 protein
Serving Size	1 tablespoon chopped
Diet Specifications

	Sea Salt
Health Benefits	Regulates blood pressure, improves hydration, increases absorption, supports digestion, improves bone health
Nutritional Information	¼ teaspoon contains 0 calories, 0 fat, 0 cholesterol, 590 mg sodium, 0 potassium, 0 carbs, 0 fiber, 0 sugar, 0 protein
Serving Size	¼ teaspoon
Diet Specifications

	Sesame Oil
Health Benefits	Lowers blood pressure, improves focus, supports weight loss, balances blood sugar, improves skin health
Nutritional Information	1 tablespoon contains 120 calories, 14 g fat, 0 cholesterol, 0 sodium, 0 potassium, 0 carbs, 0 fiber, 0 sugar, 0 protein
Serving Size	1 tablespoon
Diet Specifications

	Sesame Seeds
Health Benefits	Improves energy levels, supports liver, heart, kidney, and brain health, improves skeletal muscle health
Nutritional Information	1 tablespoon contains 52 calories, 5 g fat, 0 cholesterol, 1 mg sodium, 42 mg potassium, 2 g carbs, 1 g fiber, 0 sugar, 2 g protein
Serving Size	1 tablespoon
Diet Specifications

	Snap Peas
Health Benefits	Improves digestion, balances blood sugar, reduces sugar cravings, improves bone health, boosts energy
Nutritional Information	1 cup contains 41 calories, 0 fat, 0 cholesterol, 4 mg sodium, 196 mg potassium, 7 g carbs, 3 g fiber, 4 g sugar, 3 g protein
Serving Size	1 cup
Diet Specifications

	Spinach
Health Benefits	Improves bone, skin, and hair health, supports digestion, maintains bone health
Nutritional Information	1 cup contains 7 calories, 0 fat, 0 cholesterol, 24 mg sodium, 167 mg potassium, 1 g carbs, 1 g fiber, 0 sugar, 1 g protein
Serving Size	1 cup
Diet Specifications

	Squash (Butternut)
Health Benefits	Improves digestion, balances blood sugar, reduces inflammation, supports heart health
Nutritional Information	1 cup contains 63 calories, 0 fat, 0 cholesterol, 6 mg sodium, 493 mg potassium, 16 g carbs, 3 g fiber, 3 g sugar, 1 g protein
Serving Size	1 cup cubes
Diet Specifications

	Stevia
Health Benefits	Supports weight loss, lowers risk of obesity and diabetes, reduces sugar consumption, maintains mood
Nutritional Information	½ teaspoon contains 0 calories, 0 fat, 0 cholesterol, 0 sodium, 0 potassium, 0 carbs, 0 fiber, 0 sugar, 0 protein
Serving Size	½ teaspoon
Diet Specifications

	Strawberries
Health Benefits	Improves immunity, supports cardiovascular health, reduces inflammation, balances blood sugar
Nutritional Information	1 cup contains 54 calories, 1 g fat, 0 cholesterol, 2 mg sodium, 254 mg potassium, 13 g carbs, 3 g fiber, 8 g sugar, 1 g protein
Serving Size	1 cup
Diet Specifications

	Sunflower Seeds
Health Benefits	Lowers risk of cardiovascular disease and type 2 diabetes, improves skin health, lowers cholesterol
Nutritional Information	1 ounce contains 165 calories, 14 g fat, 0 cholesterol, 1 mg sodium, 241 mg potassium, 7 g carbs, 3 g fiber, 1 g sugar, 5 g protein
Serving Size	1 palmful
Diet Specifications

	Sweet Peas
Health Benefits	Reduces inflammation, regulates blood sugar, promotes heart health, improves digestion
Nutritional Information	1 cup contains 118 calories, 1 g fat, 0 cholesterol, 7 mg sodium, 354 mg potassium, 21 g carbs, 7 g fiber, 8 g sugar, 8 g protein
Serving Size	1 cup
Diet Specifications

	Sweet Potato
Health Benefits	Improves digestion, stabilizes blood sugar, improves skin health, reduces inflammation
Nutritional Information	1 medium sweet potato contains 112 calories, 0 fat, 0 cholesterol, 72 mg sodium, 438 mg potassium, 26 g carbs, 4 g fiber, 5 g sugar, 2 g protein
Serving Size	1 medium sweet potato
Diet Specifications

	Tahini
Health Benefits	Supports brain health, aids weight loss, balances blood sugar, maintains skin and muscle health
Nutritional Information	1 tablespoon contains 89 calories, 8 g fat, 0 cholesterol, 17 mg sodium, 62 mg potassium, 3 g carbs, 1 g fiber, 0 sugar, 3 g protein
Serving Size	1 tablespoon
Diet Specifications

	Tofu
Health Benefits	Protects heart health, lowers risk of type 2 diabetes, stabilizes blood sugar, supports bone health
Nutritional Information	½ cup contains 94 calories, 6 g fat, 0 cholesterol, 9 mg sodium, 150 mg potassium, 2 g carbs, 0 g fiber, 0 sugar, 10 g protein
Serving Size	½ cup cubes
Diet Specifications

	Tomatoes
Health Benefits	Fights inflammation, supports heart health, protects bone health, stimulates digestion, balances blood pressure
Nutritional Information	1 medium whole tomato contains 22 calories, 0 fat, 0 cholesterol, 6 mg sodium, 292 mg potassium, 5 g carbs, 2 g fiber, 3 g sugar, 1 g protein
Serving Size	1 medium whole tomato
Diet Specifications

	Turmeric
Health Benefits	Reduces inflammation, relieves arthritis, improves digestion, boosts liver function, lowers cholesterol
Nutritional Information	1 teaspoon contains 8 calories, 0 fat, 0 cholesterol, 1 mg sodium, 56 mg potassium, 1 g carbs, 1 g fiber, 0 sugar, 0 protein
Serving Size	1 teaspoon
Diet Specifications

	Walnuts
Health Benefits	Protect heart health, regulates blood sugar and insulin, reduces inflammation, supports bone health
Nutritional Information	1 ounce contains 185 calories, 18 g fat, 0 cholesterol, 1 mg sodium, 125 mg potassium, 4 g carbs, 2 g fiber, 1 g sugar, 4 g protein
Serving Size	1 handful
Diet Specifications

	Watercress
Health Benefits	Lowers blood pressure, prevents inflammation, balances blood sugar, treats diabetes, supports bone health
Nutritional Information	1 cup contains 4 calories, 0 fat, 0 cholesterol, 14 mg sodium, 112 mg potassium, 0 carbs, 0 fiber, 0 sugar, 1 g protein
Serving Size	1 cup
Diet Specifications

	Zucchini
Health Benefits	Improves digestion, increases immunity, stabilizes blood sugar, fights infection, supports prostate health
Nutritional Information	1 medium zucchini contains 33 calories, 1 g fat, 0 cholesterol, 16 mg sodium, 512 mg potassium, 6 g carbs, 2 g fiber, 5 g sugar, 2 g protein
Serving Size	1 medium zucchini
Diet Specifications