Incorporating Plant Foods

Plant Food Category

EXAMPLES

Dark green vegetables

spinach, kale, asparagus, green beans, zucchini, collards, Swiss chard

Cruciferous vegetables

cabbage, cauliflower, broccoli, Brussels sprouts

Carotenoid-rich plant foods

carrots, pumpkin, yams, sweet potatoes, tomatoes, winter squash, mangos, peaches, papaya, apricots, beet greens, cantaloupe

“Salad” vegetables

lettuce and other greens, peppers, cucumbers, celery, radishes, sprouts, green and black olives, avocado

“White” vegetables etc.

onion, garlic, shallots, mushrooms, plantains, water chestnuts, bamboo shoots, eggplant, parsnips, potatoes, summer squash, beets

Legumes

soy, lentils, peas, peanuts, chickpeas, black-eyed peas, beans (kidney, navy, pinto, black, lima, wax, mung)

Nuts and seeds

Walnuts, almonds, pistachios, cashews, pecans, hazelnuts, sunflower seeds, pumpkin seeds, sesame seeds

Citrus fruits

oranges, grapefruit, tangerines, clementines, mandarins, blood oranges, lemons and limes

Berries

strawberries, blueberries, raspberries, black berries, cloud berries, wine berries, cranberries, cherries, boysenberries

Melons

watermelon, cantaloupe, honey dew, gala melon

Other fruits

apples, pears, bananas, grapes, kiwi, plums, permission, pineapple, star fruit, pomegranate, nectarines, rhubarb, figs, dates, raisins

Whole grains

oats, wheat, rye, corn (including popcorn), rice, barley, buckwheat, couscous, polenta, millet