Foods to Eat Healthy Fats * Salmon (3oz) * Herring (3oz) * Mackerel (3oz) * Olives (10 small) * Olive Oil (1tbsp) * Avocado (½) * Coconut Oil (1tbsp) * Dark Chocolate (2 squares or about 1oz) * Nuts: Walnuts, almonds, cashews, etc. (1oz) * Seeds: Pumpkin, sunflower, chia, etc. (1oz) Protein * Eggs (2-3) * Whey Protein (1 scoop) * Tuna (½ can) * Greek Yogurt (4-5oz) * Chicken Breasts (3oz) * Oysters (3oz) * Lean Beef (3oz) * Lentils (½ cup uncooked) * Chickpeas (½ cup uncooked) Carbs * Apples * Pears * Grapefruit * Berries * Oranges * Most Vegetables * Sweet potato (8-10oz) * Quinoa (¼ cup uncooked) * Lentils (½ cup uncooked) * Black beans (½ cup uncooked) * Whole Grain Couscous (¼ cup uncooked) * Whole Grain Bread (2 slices) * Oatmeal (½ cup) Spices and Nutrient Dense Foods * Kimchi * Bok Choy * Romaine Lettuce * Cinnamon * Cayenne Pepper * Turmeric * Yogurt * Kefir Food to Avoid High Salt Foods * Chips * French Fries * Salted Popcorn * Pretzels * Instant Noodles * Salted Nuts * Canned Soups * Frozen Dinners * Fast Food High Sugar and High Glycemic Foods * Fruit Juice * White Rice * White Bread * White Potatoes * Most Desserts * Milk Chocolate Bars * Cakes * Muffins * Pastries * Granola Bars Foods with Unhealthy Fats * Fatty Salad Dressings * Deep Fried Foods * Onion Rings * Refined Oils (soy, vegetable, canola, etc.)