Foods that can serve as the basis of your Healthiest Way of Eating. Links to the articles about these foods can be found below.

Of course, there are many other nutritious foods other than those that are included on this list that we feel are wonderful, health-promoting foods; if there are other whole foods - such as fruits, vegetables, nuts/seeds, whole grains, etc - that you like, by all means enjoy them. Just because a food is not on our list doesn't mean that we don't think that it can be included in a diet geared towards the Healthiest Way of Eating as long as it is a whole, natural, nutrient-rich food.

Among the thousands of different foods our world provides, the majority contain at least several of the nutrients our bodies need,
but to be included as one of the World's Healthiest Foods they had to meet the criteria listed below.
Fish & Seafood
Cod etc. especially cold water fatty fish
Beans & Legumes
Black beans
Dried peas
Garbanzo beans (chickpeas)
Kidney beans
Lima beans
Navy beans
Pinto beans
Go easy on the legumes and best soak them overnight and throw out the water

Poultry &  Meats
Beef,  organic
Calf's liver

Nuts & Seeds
Olive oil, extra virgin
Pumpkin seeds
Sesame seeds
Sunflower seeds

and further as little as possible
Spices & Herbs
Black pepper
Cayenne pepper
Chili pepper, dried
Cilantro/Coriander seeds
Cinnamon, ground

Natural Sweeteners
Blackstrap molasses
Cane juice
Maple syrup
Green tea
Soy sauce (tamari)
Vibrant Dark Green and Dark Red
Colours are a good indication of
healthy nutritional Value
Want to know more about the World's Healthiest Foods??  click on the link WHFoods
Bell peppers
Brussels sprouts
Collard greens
Green beans
Green peas
Mushrooms, crimini
Mushrooms, shiitake
Mustard greens

Did I say kale?
It's one of the absolute top veggies
Romaine lettuce
Sea vegetables
Squash, summer
Squash, winter
Sweet potatoes
Swiss chard
always preferably lightly sauteed, makes the lycopene more available
Turnip greens

Spices & Herbs
Cumin seeds
Mustard seeds
Turmeric (!!)see note

DIET AND NUTRITION   (Suggestions from the American Heart Association)

Be aware that the American as well as the Canadian Heart Association are well behind the times with their nutritional advice.
If you really want to know where the truth lies at the moment you can check here for an interview with Harvard's Walter Willett.
Realise that the interview was done quite afew years ago and that we are more and more moving away from any polyunsaturated fat. That includes pretty much all vegetable oils, all margarines, except maybe olive oil and flax oil. The main problem being processed, damaged Omega 6. Healthy non-oxidized Omega 6 is essential for building lipoprotein, but competes with Omega 3 so you want a healthy ratio between the two. More like in the range of 2:1 instead what it is now too often 20:1

Eat at least 5 daily servings of fruit and vegetables.
Of course that should be vegetables and fruit, because of the high fructose content of a lot of fruit.

Careful with Grains
Gluten are not just a problem for celiacs or people with gluten allergy!! When a large section of the population is allergic to a certain foodstuff, the rest of the population better realize it may not be very healthy for them either. Just better adapted to something that may be just as unhealthy for them too.

Eat at least 2 servings of oily fish per week.
Eat 25-30 grams of fiber per day.

Note: If you eat your veggies, fruit  you'll get all the fibre you need, no need to add cardboard to your diet.

Limit cholesterol to less than 300 mg a day for the general population, and less than 200 mg a day for those with heart disease risk factors.

Note: An outdated piece of advice. If your body needs the cholesterol, your liver will make it. If it is too high you are probably fighting inflammation. You may want to increase your HDL. This gives you more "export" capacity. If nothing else works take Niacin. Talk to your doctor

Limit intake of saturated fat and trans fat to less than 10 percent of total calories for the general population.
Choose fats and oils with 2 grams or less saturated fat per tablespoon.

Note: Avoid Trans Fats altogether.!!!
Saturated fats are quite safe up to at least 30% of cal.when they come from animals that have been raised on pasture mainly. Avoid or severely limit all polyunsturated vegetable oils which are often too high in Omega-6 which is easily damaged by free radicals. Monounsaturated, like Olive oil are healthier. For baking and frying always use animal fats (lard), it is more stable, does not stick to your food as much and does not create free radicals like the polyunsaurated oils. (lard is at least 40% monounsaturated!!! if it comes from pasture raised pigs, which is the same for cattle and chickens.)

And on top of all this : no matter how much unsaturated , your body will turn it into saturated fats anyway.

Limit salt intake to less than 6 grams (2,300 mg sodium) per day. (Slightly less than one teaspoon.) Limit or avoid sugar altogether.
If you drink, limit alcohol consumption to no more than one drink per day for women and two drinks per day for men.

Balance the number of calories you eat with the number you use each day.
To find that number, multiply your weight in pounds by:
15 calories (if you're active and of normal weight)
12 calories (if you're inactive and of normal weight)
15 calories (if you're active and obese)
13 calories (if you're inactive and obese)

However if you want to avoid all this arithmatic, shoot for a very low carb diet. Fats have a tendency to give a satiety quicker an hold it for much longer time, as Dr. Willett explains in the interview.

Some of your favorite (and also nutritious) foods may not be included on this list. For example,pomegranate, a very nutritious food, is not included here.
While pomegranates taste great and are rich in vitamins and flavonoid phytonutrients, they are still rather expensive which makes them not as widely available to  many people.

1. Most Nutrient Dense

The World's Healthiest Foods have been selected because they are among the richest sources of many of the essential nutrients needed for optimal health.
THey used a concept called nutrient density to determine which foods have the highest nutritional value.

Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories.
A food is more nutrient dense when the level of nutrients is high in relationship to the number of calories the food contains.
By eating the World's Healthiest Foods, you'll get all the essential nutrients that you need for excellent health,
including vitamins, minerals, phytonutrients, essential fatty acids, fiber and more for the least number of calories. 
That is to say : it is what these foods are supposed to represent. Sadly they often don't

2. Whole Foods

Whole foods are complete with all their rich natural endowment of nutrients.
They have not been highly processed nor do they contain synthetic, artificial or irradiated ingredients.
And whenever possible, we recommend purchasing "Organically Grown" foods, since they not only promote your health, but also the health of our planet.  However organic does not necessarily mean nutrient dense.
If you are really serious about getting the best possible food, you really should visit a Farmer's Market and buy samples from different farmers. Take hem home and take the refractometer to your purchases and measure the Brix content. There is more information on the Agricultural pages of the Palliser Group

3. Familiar Foods

These are common "everyday" foods.
They include the fruits, vegetables, whole grains, nuts and seeds, lean meats, fish, olive oil, herbs and spices that are familiar to most people.

4. Readily Available

Although there are many foods that are exceptionally nutritious, many of them are not readily available in different areas of the country.
These are foods that the majority of people can easily find at their local market.

5. Affordable

We have selected foods that are not only familiar and available, but also affordable, especially if you purchase them locally and in season.
This is also the time when they are the freshest and of the best quality.

6.  Taste Good

For a wonderful assortiment of recipes and healthy ways and suggestions to prepare foods
Please check out the link to the website of The Wolrd's Healthiest Foods   WHFoods

And last but not least:

UN Scientist Admits Study Overstated Impact of Livestock on Global Warming

Written By: James M. Taylor
Publication date: 03/26/2010
Publisher: The Heartland Institute

A 2006 United Nations study claiming livestock production emits more carbon dioxide emissions than transportation overstates the impact of livestock production on global warming, one of the authors has admitted.

Dr. Frank Mitloehner, an associate professor at the University of California at Davis, has acknowledged the UN study calculated livestock carbon dioxide emissions more liberally than it calculated transportation emissions.

Authors of the UN study included in their livestock emissions calculations not only the carbon dioxide directly emitted by livestock, but also the carbon dioxide
emitted as a result of land clearance, fertilizer production, and vehicle use associated with livestock production. On the other hand, the UN study did not include similar related emissions in its assessment of transportation.

“I must say honestly that he [Mitloehner] has a point – we factored in everything for meat emissions, and we didn’t do the same thing with transport,” Pierre Gerber, a policy officer with the UN Food and Agriculture Organization, told the BBC News.

Gerber, nevertheless, said the flaw in calculating relative carbon dioxide emissions does not call the rest of the study into question.

The UN study, Livestock’s Long Shadow, asserts livestock production is one of most environmentally damaging activities on the planet. The study claims “the livestock sector emerges as one of the top two or three most significant contributors to the most serious environmental problems, at every scale from local to global.""At virtually each step of the livestock production process substances contributing to climate change or air pollution are emitted into the atmosphere, or their sequestration in other reservoirs is hampered,” argues the study.

Environmental activists and anti-meat groups have seized upon these claims to advocate restrictions on livestock production and meat consumption.
The World's Healthiest Foods
Always, Always, go  easy on the carbohydrates, especially the refined ones : white flour, sugar.
Some people say you need no carbohydrates .
A Special Note on
The active ingredient in Turmeric is Curcumin, which has turned out to be even more important for our health. We knew already it is very important for intestinal health (reduces polyps in the lower intestinal tract), but now new research has shown it is brainfood too: "curcumin increased the activity of the enzyme called choline acetyltransferase in the hippocampus, which is important in the synthesis of the neurotransmitter acetylcholine. Reduced levels of acetylcholine are believed to play a role in Alzheimer’s disease."
Read the whole story
If you are really interested  in eating for Health and build your immune system you want to know about the ORAC values of your food
Click here for more info on ORAC values
Oxygen Radical Absorbance Capacity
It is becoming more and more clear that it is very difficult to separate the antioxidants out of the vegetables and fruits and put them into a pill. Research after research is finding that it simply does not work that way. There are certain synergies at work that are apparently missing when taken in a pill form.
"High intake of fruit and vegetables again linked to reduced heart disease risk"
JANUARY 21, 2011