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Favorite Healthy Foods

Exploring Food and Health

This page explores healthy food solutions as well as the power of the mind to produce healthy outcomes.
 
TABLE OF CONTENTS: 
 
Best Healthy Foods Explanation
EWG FoodScores
What are the Best Foods for Healing and Good Health?
Whole Foods Examples
What are Healthy Foods to Eat Everyday?
Is Fasting a Good Idea?
Healthy Food Lists, Products, and Recipes
 
In-Depth Healthy and Unhealthy Foods Research Report Diving Deeper into Food Categories and Nutrients with Over 100 Links (Studies, Statistics, Professional Medical Advice) at this link: /https://emilyannallen.com/healthy-food-research/
Favorite Healthy Foods
Healthy Food Recipes Article Kitchen Image with Vegetable Basket
Salad with Cucumbers

Best Healthy Foods Explanation

Many studies suggest whole foods lead to healthier health outcomes and longevity as opposed to processed foods. Whole foods are foods from nature that have not been modified or processed. The following are some related articles and studies. 
 
The Ideal Diet for Humans to Sustainably Feed the Growing Population – Review, Meta-Analyses, and Policies for Change

https://pmc.ncbi.nlm.nih.gov/articles/PMC10623543/

 
When it comes to whole foods or minimally processed foods, many foods are labeled organic but may not be completely healthy. Those foods could have GMOs, be loaded with sugar, or their packaging boasts healthy nutrients which portray the product as safe, but it could be processed in very questionable conditions. There could be toxic processing or packaging that’s making the food unsafe. Over the years articles and documentaries like Food Inc. brought to light many concerns in the food industry and have prompted a noticeable improvement in manufacturing and food processing efforts to offer healthier and more organic options. However, as sources like this Healthline article remind us it’s still wise to keep up with new developments and use resources to stay healthy. 
 
For these reasons, it doesn’t hurt to try to shop for safe products when possible. To each their own, always research and decide what resources you trust and what foods you feel comfortable consuming.
 
Limiting or avoiding processed foods seems to be ideal for a healthy lifestyle. Regarding things like yogurt or a dried fruit and nut mix… some are much safer than others. Currently, I trust the EWG database which I explain in another area of this page and sometimes I also look up ingredients or brands separately if I want to dive deeper. On this page I have provided some of my favorite healthy food finds and best healthy food options I have found over the years as well as some recipes. 
 
 
Food Ideas and Recipes on My Lists are Generally:
 
  • Healthy
  • Most are EWG verified
  • Vegetarian
  • Good for on-the-go and busy schedules

EWG FoodScores

There are mixed opinions and information about the reliability of EWG as is the case with most anything these days. There is also plenty of information such as this Bloomsberg article and the many companies working with EWG that are very encouraging. EWG FoodScores is my favorite resource and a good place to search for additional options. That being the case, I often refer to EWG ratings regarding my food choices. Keep in mind, manufacturers change recipes at times. I try to keep up, but double check the database at times to be sure the food items are still safe. Sometimes popular brands are winners, sometimes I find obscure things.  
 
 
Personally during the weekdays I try to eat only whole foods and unprocessed foods or items rated 1 or 2 on EWG. Weekends are my cheat days so I wander outside my rules a little on those days. It’s all about balance, so it’s fun to eat a cookie now and then, right? 🙂 
 

Whole Food Examples

What are whole foods? Merriam Webster dictionary defines whole food as, “a natural food and especially an unprocessed one (such as a vegetable or fruit).” The following are example lists of whole foods generated by ChatGPT. 
 

🥦 Vegetables

  • Spinach

  • Kale

  • Broccoli

  • Carrots

  • Sweet potatoes

  • Zucchini

  • Bell peppers

  • Cauliflower

  • Beets

  • Cabbage

🍎 Fruits

  • Apples

  • Bananas

  • Berries (strawberries, blueberries, raspberries)

  • Oranges

  • Mangoes

  • Avocados

  • Grapes

  • Kiwis

  • Melons

  • Dates or figs (unsweetened, whole)

🌾 Whole Grains

  • Brown rice

  • Quinoa

  • Oats (steel-cut or rolled)

  • Barley

  • Millet

  • Farro

  • Buckwheat

  • Whole wheat (in bread or pasta form if minimally processed)

🥜 Nuts & Seeds

  • Almonds

  • Walnuts

  • Cashews

  • Chia seeds

  • Flaxseeds

  • Sunflower seeds

  • Pumpkin seeds

  • Sesame seeds

🥔 Starchy Roots & Tubers

  • Potatoes

  • Yams

  • Taro

  • Parsnips

  • Turnips

🫘 Legumes

  • Lentils

  • Chickpeas

  • Black beans

  • Kidney beans

  • Edamame

  • Green peas

🫒 Healthy Fats

  • Olives and olive oil (cold-pressed, unrefined)

  • Coconut and coconut oil (minimally processed)

  • Avocado oil

🧂 Natural Flavorings

  • Fresh herbs (basil, cilantro, parsley, dill, rosemary, thyme)

  • Spices (turmeric, cinnamon, cumin, paprika, etc.)

  • Sea salt or Himalayan salt (used sparingly)

  • Fresh garlic, onion, ginger, and lemon 

Fruit Salad with Pineapple and Stars
Healthy Foods to eat: fruits and vegetables
Favorite Healthy Foods

What are the Best Foods for Healing and Good Health?

I performed searches online for recommended foods to eat for general health as well as for healing or improving symptoms for conditions such as ADD, prostate cancer, Parkinson’s, pancreatitis, liver issues, cancer in general, and health in general. The following lists are things to eat that keep showing up during these searches.  

Primary Recommendations on Lists: 

Natural, whole foods, are recommended for better health outcomes across the board (like fruits that came straight off a tree rather than fruit converted into jelly) 

Secondary Recommendations on Lists:

  • Nuts
  • Some Meats and Animal Products (sparingly) – I sometimes saw chicken, fish, eggs, or dairy mentioned on recommended foods to eat lists, but small infrequent portions were recommend in most cases (there may have been an exception with fish in a prostate cancer study where they recommended higher amounts). But as I mention in my blog post article which lays extensive studies and articles, it also seems animal products overall may carry more risks and generally are recommended to be reduced for improving various health challenges. There are vegetarian alternatives for nutrient needs and health advantages that can be considered such as studies and Blue Zones for non-meat diets which I include later in this article, but if you’re opting for meat and you have interest in a low animal product diet, the Mediterranean diet https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet was frequently mentioned for healing or improving symptoms for many health conditions. 

General Nutrition and Healthy Eating Link:

https://pmc.ncbi.nlm.nih.gov/articles/PMC10623543/

 
Fruits and Vegetables Whole Foods
Fruit Salad
Favorite Healthy Foods
Zucchini Pizza
Fasting Information

What are Healthy Foods to Eat Everyday?

Sticking to organic foods and the food pyramid are great ideas for foods to eat every day or often. As is true with most things, it seems moderation may be ideal. With that in mind, it may be good to know some go-to healthy foods to eat everyday or frequently. The benefits or fasting and intermittent fasting have become widely discussed in recent years, so for those who fast, this list would apply on eating days. 
 
I wanted to research good foods to incorporate in my daily and weekly routine, so here are my findings. Below is a list of some good daily healthy foods followed by some sources which are useful for additional information about the foods, moderation, when to avoid certain options, and more.  I am sharing all the foods recommended from the sources I provided, but I am also including a few links that support keeping animal products and gluten to a minimum and not daily consumption. 
 
Best Healthy Foods to Eat Everyday:
 
  • Blueberries
  • Fruits in general
  • Brussel sprouts
  • Vegetables in general
  • Legumes
  • Beans
  • Nuts
  • Lean meats
  • Poultry
  • Salmon (fish in general)
  • Eggs
  • Plain yogurt, milk, cheese (reduced fat)
  • Wholegrain foods
Sources:
 
Better Health Channel (Victoria State Government)
 

Foods to Possibly Limit or Not Eat:

Meat Concerns (Unprocessed Meat and Processed Meat):

https://health.clevelandclinic.org/link-red-meat-cancer-need-know

https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat

https://www.healthline.com/health-news/chicken-consumption-cancer-risk-early-death

https://en.wikipedia.org/wiki/Heterocyclic_amine_formation_in_meat

https://www.aicr.org/resources/blog/does-red-meat-cause-cancer/ 

https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet#:~:text=Heterocyclic%20amines%20(HCAs)%20and%20polycyclic,medium%2C%20or%20well%20done).

https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet#:~:text=Whatever%20the%20type%20of%20meat,to%20PAH%20formation%20(2).

https://www.health.harvard.edu/blog/could-eating-fish-increase-your-risk-of-cancer-202207262789

General Milk/Dairy Concerns:

https://pubmed.ncbi.nlm.nih.gov/38289521/

https://www.ox.ac.uk/news/2022-05-06-dairy-products-linked-increased-risk-cancer

Egg Concerns: 

https://www.hopkinsmedicine.org/health/conditions-and-diseases/cancer/cancer-diet-foods-to-add-and-avoid-during-cancer-treatment 

https://osher.ucsf.edu/patient-care/integrative-medicine-resources/cancer-and-nutrition/faq/animal-protein-cancer-risk

https://www.health.harvard.edu/heart-health/are-eggs-risky-for-heart-health

https://www.pcf.org/prostate-cancer-and-eggs-dairy-supplements-your-questions-answered-part-1/

Is Fasting a Good Idea?

There are many new studies and advocates for fasting. There are variations and methods within fasting practices to consider such as a dry fast as opposed to a water fast and how often to fast. There are also sustained fasts as opposed to intermittent fasting. This could be a good solution for some, many, or possibly all people at some capacity, but the studies are still ongoing. Interestingly, fasting is also prominent in history and religions around the world for spiritual healing, perhaps that developed due to the physical benefits as well. I feel I have been benefiting from incorporating fasting into my lifestyle, so I will share the link below which inspired me to try fasting. 
 
Informative Fasting Links:
 
https://youtu.be/MrjIXLQ_OdA?si=vWMcR5PP4atSvItO
 
https://youtu.be/jDG1m_b5Ih0?si=UaqkdiuT6TWClXqE 
 

Healthy Food Lists, Products, and Recipes    Foods, Recipes, and Products that are EWG Safe as of 2023

Watermelon Slices
Avocados

Whole Foods

As I described elsewhere on this page, research shows whole foods generally seem to be ideal for health over any type of processed or modified foods. When it comes to whole foods, I need to do more research to see if some are better than others (I know some are like super foods). But these are the whole foods I prefer based on my current knowledge and preferences. I try to eat only whole foods or dried whole foods with no additives during week days. 

My Current Favorite Whole Foods (in 2025):

  • Melons (watermelon, honey dew melon, cantaloupe)
  • Mangos
  • Apples
  • Plums
  • Pears
  • Berries
  • Avocado (I eat this smashed as a dip for jackfruit chips and add a dash of himalayan sea salt)
  • Squash (I eat sliced lightly microwaved fresh squash with a dash of salt or spaghetti squash dried, microwaved, with a small amount of olive oil, a dash of salt, and a dash of paprika)
  • Peppers (plain or seasoned with a little Tajin)
  • Corn (I call the way I season corn “street corn style” because the flavoring reminds me of street corn – I microwave corn and add a dash of salt, and some paprika)
  • Peas (I love plain peas or sometimes I add a small amount of coconut liquid aminos)
  • Black Beans
  • Chickpeas 
Dates natures candy sugar alternative

Sugary & Processed Food Alternatives

Due to the extensive amount of research and articles addressing the health benefits of whole foods as opposed to processed foods, the following is a list of sugary and processed food alternatives that may be helpful followed by a list of research links regarding whole foods versus processed foods. 

SUGARY AND PROCESSED FOODS ALTERNATIVES:

Sugar Alternative = Date sugar

Flour = Breadfruit

Dates

Mangos

Melons

Watermelon

Frozen Grapes

Healthy Smoothies

Potentially Honey

General Sugar and Processed Food Links:

https://www.yalemedicine.org/news/ultraprocessed-foods-bad-for-you

https://pmc.ncbi.nlm.nih.gov/articles/PMC11415310/

https://www.cancer.gov/news-events/cancer-currents-blog/2025/fructose-tumor-growth-liver-lipids

https://www.miog.com.au/blog/sugar-and-cancer

https://www.cancer.nsw.gov.au/prevention-and-screening/preventing-cancer/reduce-your-cancer-risk/eat-healthy#:~:text=Its%20also%20important%20to%20limit,mixes%2C%20biscuits%20and%20energy%20bars.

https://pubmed.ncbi.nlm.nih.gov/37087831/

Healthy Sugar vs Unhealthy Sugar: 

https://www.health.harvard.edu/blog/are-certain-types-of-sugars-healthier-than-others-2019052916699

https://www.hopkinsmedicine.org/health/wellness-and-prevention/facts-about-sugar-and-sugar-substitutes

Date Sugar https://blogs.extension.iastate.edu/answerline/2023/03/21/what-about-date-sugar-as-a-sweetener/

Natural vs Processed / Ultra Processed Foods:

https://hsph.harvard.edu/news/eating-ultra-processed-foods-may-increase-lung-cancer-risk/

https://med.stanford.edu/news/insights/2025/07/ultra-processed-food–five-things-to-know.html

https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-is-there-a-connection-between-ultraprocessed-food-and-cancer/

https://www.health.harvard.edu/heart-health/putting-processed-foods-into-perspective 

https://pmc.ncbi.nlm.nih.gov/articles/PMC10675717/

Natural vs Processed / Ultra Processed Foods Longevity:

https://www.theguardian.com/society/2025/apr/28/ultra-processed-food-increases-risk-of-early-death-international-study-finds

https://pubmed.ncbi.nlm.nih.gov/39657624/


In case it is helpful, here is a source for finding healthier, safer, less processed foods: https://www.ewg.org/foodscores/

frozen grapes
Animal Cow

Animal Product Alternatives (Dairy, Eggs & Meat)

Since animal products did appear so often in these lists to avoid and since I am plant based so I have researched and continue to follow research on this topic, I figured it would be good to share health information and plant based alternatives I have gathered sources regarding animal, meat, dairy, eggs vs no or limited animal consumption, plant based, vegan, vegetarian, and pescatarian lifestyles and diets.

NON MEAT (ANIMAL) AND/OR PLANT BASED ALTERNATIVES: 

Top Carnivore vs Vegetarians vs Mediterranean Diets Links:

Debate between Physiotherapist and Nutrition Scientist versus Diplomat of the American Board of Obstetrics and Gynecology and Fellowship trained and Board Certified in Reproductive Endocrinology and Infertility – https://youtu.be/fv7DBw8t8_w?si=8hTRIatvVUm5d7H4

https://pmc.ncbi.nlm.nih.gov/articles/PMC10623543/

Blue Zones – 

https://www.healthline.com/nutrition/blue-zones

Bryan Johnson – 

https://www.businessinsider.com/bryan-johnson-45-reduced-biological-age-5-years-project-blueprint-2023-1#:~:text=Bryan%20Johnson%20is%2045%20years%20old%20but%2C,and%20the%20lungs%20of%20a%20young%20adult
https://pmc.ncbi.nlm.nih.gov/articles/PMC11009216/#:~:text=Biological%20age%20is%20considered%20an%20important%20informative,to%20be%20a%20subject%20of%20extensive%20research 

2-Year Vegetarian Diet Body-Building Results Including Testosterone (with religious perspectives which can be put aside if wanted to focus on the scientific reporting) – https://youtu.be/GHsYx6kbWTc?si=8gV-scZXQfd4mQ7- 

As is true with any diet (meat or no meat), the key is to make sure your unique body is getting needed nutrients. I highly recommend for everyone (meat eaters or not) to get your vitamin and nutrition levels tested to find out if you need any food modifications or supplements. Below are sources to answer common nutrition questions for no or low meat diets and alternatives. 

Non-Meat / Plant Based Health Information and Alternatives to Meat:

Protein Animal vs Plant Alternatives –

https://www.healthline.com/nutrition/complete-protein-for-vegans

Stanford professors on animal vs plant protein https://youtu.be/R539gZHh_GM?si=nI4w6F6q0C6JBj6h 

https://osher.ucsf.edu/patient-care/integrative-medicine-resources/cancer-and-nutrition/faq/animal-protein-cancer-risk 

https://youtu.be/F5j8jH1Mavg?si=mYlCwE4l6AubMs0S

B12 Animal vs Plant Alternatives –

https://youtu.be/QHvRArWglRY?si=S-cpmMiFmCXyvtld (duckweed B12 source)

https://www.amazon.com/dp/B0BRN5PFTC?ref_=ppx_hzsearch_conn_dt_b_fed_asin_title_2 (this is the B12 supplement I currently use)

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446 (vitamin supplements, vitamin-enriched cereals and fortified soy products)

Vitamin D Animal vs Plant Alternatives –

https://www.bing.com/ck/a?!&&p=93982a739a7ae5a1012d712df187787467917271b1bfe998d6e1827d23cfa126JmltdHM9MTc2MDIyNzIwMA&ptn=3&ver=2&hsh=4&fclid=2bd6acad-d619-6bcd-0440-baf4d7d86ab5&u=a1aHR0cHM6Ly93d3cuaGVhbHRobGluZS5jb20vbnV0cml0aW9uL3ZpdGFtaW4tZC1mb29kcy1mb3ItdmVnZXRhcmlhbnM 

Omegas Animal vs Plant Alternatives –

People commonly eat fish or fish oils to get omegas 3, 6, and 9. However, there are plant based alternatives…

https://www.healthline.com/nutrition/12-omega-3-rich-foods

https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats

https://www.amazon.com/dp/B01EVITLHE?ref_=ppx_hzsearch_conn_dt_b_fed_asin_title_1&th=1 (omegas supplement I currently use)

Iron Animal vs Plant Alternatives –

https://www.healthline.com/nutrition/iron-rich-plant-foods 

https://med.stanford.edu/news/insights/2017/10/ways-to-boost-blood-iron-levels-while-eating-a-vegan-or-vegetarian-diet.html

My Current Supplements in 2025 (these are vegetarian and mostly vegan and/or fruitarian supplements): 

Vegetarian vegan frutarian supplements
Favorite Healthy Foods

Oatmeal

Greenwise Organic Regular Instant Oatmeal

365 Everyday Value Organic Old Fashioned Rolled Oats, Old Fashioned

Quaker Original Instant Oatmeal

Full Circle Market Organic Original Instant Oatmeal

Favorite Healthy Foods

Trail Mix

365 Everyday Value Strider’s Trail Mix Snack

Good & Gather Blueberry Nut Trail Mix With Raw

365 Everyday Value Organic Forest Berry Trail Mix

* I also started mixing my own trail mix. Bags of organic nuts or bags of organic dried or freeze-dried fruit have been easier to find so I buy those and mix them myself. Yum!

Favorite Healthy Foods

Yogurt

Silk Yogurt Alternative Almondmilk, Peach

Silk Almondmilk Coconut Chocolate Almond Yogurt Alternative

Forager Project Organic Dairy Free Yogurt (several flavors like strawberry, blueberry, and more)

Favorite Healthy Foods

Chips or Crackers

Blue Corn Chips (Several Brands)

Brad’s Plant Based Veggie Chips, Kale

Harvest Snaps Green Pea Snack Crisps

Favorite Healthy Foods

Bread

The Truth about Bread is an insightful article about the benefits of bread. Some say bread is a great source of oats or wheat if those are helpful for your diet plans. You could also look into Hero Classic white bread since it is rated well on EWG to see what you think. 

Food For Life Flourless Sprouted Grain Bread, Whole Grain

Hero Classic White Bread, Classic White

Favorite Healthy Foods

Hummus

Nature’s Healthy Gourmet Original Hummus 

Whole Foods Market Organic Roasted Garlic Hummus 

Click here to browse more EWG hummus recommendations

Favorite Healthy Foods

Cereal

Greenwise Organic Toasted Oats Cereal

Greenwise Organic Raisin Bran Cereal, Raisin Bran

Kashi Cereal (click here to see the EWG well-rated options)

Three Wishes Cereal (click here to see the EWG well-rated flavors)

Favorite Healthy Foods

Sauces, Dressings, and Dips

Honestly, it has been very challenging for me to find well-rated dressings or sauces. I have started making some myself. 

Certain Kikkoman soy sauces are ok – allbeit borderline at a 3-rating (click here to see the Kikkoman Soy Sauce options)

Hummus – please see the Hummus category for hummus ideas

Wholly Avocado Smashed Avocado (I also like Good Foods Avocado Smash based on the ingredients but I can’t locate it on EWG)

Vinegar Sauce (or Dip) – Distilled vinegar with basil and oregano mixed in

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  I receive revenue from my book sales, my other various brands, and from Protective Enclosures Company where I am the Editorial and Marketing Director. The other recommendations or information on the website are not sponsored. I just want to share my journey and resources that may be helpful for us all. I am not a nutritionist or licensed expert in areas of health, food, fitness, and such. I do not claim responsibility if anyone is not happy with or experiences issues of any kind with any suggestions on this website. Coloring Novels and The Labyrinth Wall, and their logos are trademarks of Luminous Words Press. All other trademarks are the property of their respective owners. I do not claim affiliation or endorsement of mentioned brands unless otherwise specifically indicated.   
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