I found this list on the net
Vegetables
Asparagus
Avocado
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Collard greens
Cucumber
Eggplant
Fennel bulb
Garlic
Green beans
Green peas
Kale
Leeks
Mushrooms, Crimini
Mushrooms, Shiitake
Mustard greens
Olives
Onions
Parsley
Romaine lettuce
Sea vegetables
Spinach
Squash, summer
Squash, winter
Swiss chard
Tomato, fresh
Turnip Greens
Root Vegetables
Beets
Carrots
Potatoes
Sweet potato, with skin
Yam
Fish & Seafood
Cod
Halibut
Salmon
Scallops
Shrimp
Snapper
Tuna
Fruits
Apple
Apricot
Banana
Blueberries
Cantaloupe
Cranberries
Fig
Grapefruit
Grapes
Kiwi fruit
Lemon and Limes
Orange
Papaya
Pear, Bartlett
Pineapple
Plum
Prune
Raisins
Raspberries
Strawberries
Watermelon
Low Fat Dairy
Cheese, low-fat
Eggs, hen
Milk, 2%, cow's
Milk, goat
Yogurt, low-fat, cow's milk
Beans & Legumes
Black beans
Dried peas
Garbanzo beans
Kidney beans
Lentils
Lima beans
Miso
Navy beans
Pinto beans
Soybeans
Tempeh
Tofu
Poultry & Lean Meats
Beef, lean organic
Calf's liver
Chicken
Lamb, loin
Turkey, roast
Venison
Nuts & Seeds
Almonds
Cashews
Flaxseeds
Olive oil
Peanuts
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts
Grains
Barley
Buckwheat
Corn, yellow
Millet
Oats
Quinoa
Rice, brown
Rye
Spelt
Wheat
Spices & Herbs
Basil
Black pepper
Cayenne pepper
Chili Pepper, Red, dried
Cinnamon, ground
Cloves
Coriander seeds
Cumin seeds
Dill weed, dried
Ginger
Mustard seeds
Oregano
Peppermint leaves, fresh
Rosemary
Sage
Thyme, ground
Turmeric, ground
Natural Sweeteners
Blackstrap molasses
Cane juice
Honey
Maple syrup
Other
Green tea
Soy sauce (tamari)
Proteins
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Complex Carbs
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Brown Basmati Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)
Fibrous Carbs
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery
Other Produce & Fruits
Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
Lemons or Limes
Healthy Fats
Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil
Dairy & Eggs
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Skim Milk
Beverages
Bottled Water
Nutrients
Here's a list of nutrients, what they do and what foods they can be found in:
Biotin: Essential to metabolize proteins, carbohydrates and fats. - Found in cauliflower, nuts, egg yolk
Calcium: Necessary for maintaining bones and teeth. Blood clotting, muscle contraction and relaxation, cell wall permeability and nerve functions - Found in milk, dairy produce, green leafy vegetables, fish, cereal products(ie. corn, wheat, rice, oat, barley, soy)
Carbohydrate: supplies energy, some sources also provides fiber -found in Bread and cereal products made from whole grains, starchy vegetables (ie. potatoes), fruit (ie. blueberries and pears), sugars.
Chlorine: Helps regulate acid-based balance and water balance. Needed to form stomach acid and involved in absorbtion of vitamin B-12 and iron - found in salt and food containing salt.
Chromium: Stabilizes nucleic acids, activates enzymes, and is a component of GTF (glucose tolerance factor), which enhances the effect of insulin - found in fresh foods, especially beef, eggs
and oysters.
Cobalt: Important in forming vitamin B-12 - found in green leafy vegetables
Copper: Helps form important proteins and hemoglobin. Aids in bone formation - found in nuts, seeds, oysters and whole grain cereal produce.
Fats: Provides food energy and essential fatty acids. Needed to carry fat soluble vitamins and for regularity functions - found in vegetable oils, butter, whole milk, cream, margarine, sunflower
seeds and nuts
Fibre: Prevents digestive problems and protects against colon cancer and diverticular disease - unrefined or whole grain cereals, fruit and vegetables
Fluorine: Involved in making strong teeth and bones - fluorodated water, shrimp, fish and shellfish
Folic acid (Folacin): Important for cell division and reproduction, and in the manufacture of hemoglobin - green leafy vegetables, pears and blueberries
Iodine: essential part of thyroid hormones - iodized table salt, kelp and seafood
Iron: Necessary in formation of hemoglobin in red blood cells, also for enzymes involved in energy metabolism. - found in oysters and clams, pork, beed, dried peas and beans, lentils, iron fortified products. In many fresh foods (except dairy)
Magnesium: Essential part of bones and teeth. Important in nerve function - found in Nuts, fish, shellfish, whole grain cereals
Manganese: Growth of connective tissue, formation of bone and possible hair growth - found in whole grain cereals and green leafy vegetables
Molybdenum: component of tooth enamel and of enzymes that metabolizes fats and proteins - found in leafy vegetables, legumes (ie. lentils) and whole grains
Niacin (nicotinic acid): Helps metabolize carbohydrates. - found in fish, pork, chicken, lamb, lentils and dried peas and beans.
Pantothenic acid: part of two enzymes that are important in nerve impulses, hemoglobin formation, synthesis of steroids and formation of antibodies - found in wheat bran, rice bran, nuts, eggs, salmon, brown rice and sunflower seeds
Phosphorus: Forms and maintains bones and teeth. Builds muscles. Involved in many metabolic functions:- energy production and in maintaining acid-base balance - found in milk, milk products (ie. cottage cheese, whipped cream, rocotta), beef, lamb, pork, poultry, fish, nuts and whole grains
Potassium: Involved in nerve transmission, acid-based balance, and is requires for carbohydrate metabolism and protein synthesis. Helps transfer nutrients in and out of individual cells - found in milk, blueberries, honeydew, pears and most fresh food
Protein: Necessary for formation of new tissues, also in maintenance and regularity functions - found in meat, fish, poultry, eggs, dried beans, peas, lentils, nuts and milk
Selenium - Interrelated with vitamind E as and antioxidant, needed to form the enzyme gluthione peroxidase - found in meat, fish, eggs, shrimp, lobster, clams, oysters and other shellfish.
Sodium: Component of bile and pancreatic juice, associaes with muscle contraction and nerve function. Helps maintain water balance and balance of acids and bases in fluids outside of cells -
Found in salt, snack foods, beef, pork, cornbread and most fresh food.
Vitamin A: Necessary for resistance to infection and nigh vision - found in dark-grean leafy vegetables, salmon, oysters, crab, halibut, swordfish, butter and cream.
Vitamin B-1: Muscle tone, healthy nerves, norma, appetite and energy metabolism - found in lean pork, potatoes, dried peas and beans, nuts and whole grain breads
Vitamin B-2: metabolises amino acids and carbohydrates, forms niacin - found in eggs, lean meat, enriched breads and milk
Vitamin B-6: Involved in protein, carbohydrate and fat metabolism, functioning of central nervous system - found in fish, legumes and whole grain breads
Vitamin B-12: Necessary for production of red blood cells, and healthy nerves. Involved in DNA synthesis - found in fish, eggs, muscle meats (ie. pork, beef, chicken, lamb), milk and most grains
Vitamin C: Needed for formation of collagen, absorbtion of iron and strong capillary walls and blood vessels. Important in wound healing - found in green peppers, potatoes and leafy vegetables
Vitamin D: Essential for strong bones and teeth. Needed for calcium and phosphorus absorbtion - found in egg yolk, butter and cream
Vitamin E: An antioxidant, it protects essential fatty acids from oxidative destruction. Acts as selenium - found in wheat germ, vegetable oil, maragrine, egg yolk, green leagy vegetables and legumes
Vitamin K: Needed for blood clotting - found in green leafy vegetables, vegetable oils and pork
Zinc - Component of many enzymes involved in energy metabolism and making proteins, needed for normal skin, bones and hair. Involved in wound healing - found in most fresh foods, especially vegetables
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