Soluble Fiber Apples, pears, peaches, oats, flaxmeal, legumes

Omega 3’s Cold water fish, sardines, flaxseed, walnuts, pumpkin seeds, soy, hempseed, omega-3 eggs

Phytonutrients & Antioxidants
Fruits and vegetables are your best sources

Whole Grains


Brown rice, whole wheat breads and pastas, quinoa, millet, barley, rye, teff.

Saturated Fat Meats, eggs, butter, high fat dairy, palm oils

Sodium Check labels on processed or packaged foods, fast foods, cured meats, salt shaker

Hydrogenated or partially hydrogenated (trans) fats Some processed or packaged products such as chips, cookies, cakes, crackers, whipped toppings. Some restaurants also use, so be sure to ask. Higher fat meats and dairy contain small amounts of naturally occurring trans fats.

Artificial colors, preservatives, additives

Refined Grains

Refined Sugars Some processed or packaged foods. Look on the ingredient label.

White flours, breads, pastas, rice

White or brown sugar, high fructose corn syrup