Eat fresh, local and 
organic whenever possible



Vegetables | Whole Grains | Legumes  | Fruit


The new four food groups give you a lot more for your money and

the nutritional benefits are endless.  We consider this real value.


Whole grains


This group includes bread, rice, pasta, hot/cold cereals, made of grains (oats, spelt, millet, amaranth, quinoa, barley, kamut, teff and bulghur).  Build your meals around a hearty grain dish - grains are a rich source of fiber and other complex carbohydrates, as well as rich in protein, B vitamins and zinc.




Vegetables are packed with nutrients; they provide vitamin C (#1 vitamin depleted by stress), beta-carotene, riboflavin and other vitamins, iron, calcium, trace minerals, such as since and copper, and fiber.  Dark green, leafy vegetables such as broccoli, collards, kales, mustard greens, turnip and beet greens, chicory, bok choy, and chare are especially good sources of these important nutrients.  Dark yellow and orange vegetales such as carrots, winter squash, sweet potatoes and pumpkin provide extra beta-carotene.  Include 7+ servings of a variety of fresh vegetables in your diet each day.




Legumes, which is another name for beans, peas and lentils, are all good sources of fiber, protein, iron, calcium, zinc and B vitamins.  The group also includes chickpeas, baked beans, soy, tofu, and tempeh.  If you are choosing a soy-based product, select a good quality organic and non-GMO soy.




Fruits are rich in fiber, vitamin C and beta-carotene.  Be sure to include at least 1-2 servings of fruit a day that are rich in vitamin C - kiwi, citris fruits, pomegranate, melons and fresh berries are all good choices.  Choose whole fruit over fruit juices, which do not contain as much healthy fiber, or prepare or buy freshly squeezed juice for optimal benefits.


The group of fruits rich in essential fatty acids (EFAs), include nuts and seeds, avocado, olives and peanuts.  Essential Fatty Acids are important for building healthy cell membranes and maintaining skin, nerve fibers, blood vessels and other tissues.  They are also an essential part of hormones and brain chemicals.




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