Gaya Hidup Sehat: RATING 1,2,3

RATING 1

Makanan

Ikan: bream, flathead, kakap, swordfish, trout, kerang, udang, scallop, cumi, sushi tanpa mayonaise, sashimi.
Polong-polongan: butterbean, chickpea, lima beans, black-eyed bean, lentils, kedelai (tahu, tempe), kacang merah, kacang hijau.
Sayuran: artichoke, asparagus, cabe, brokoli, kol, kembang kol, seledri, mentimun, terong, daun bawang, bawang bombay, jamur, paprika, bawang merah, rebung, selada air, lobak, buncis, lettuce, brussel sprouts, snow pea.
Sayuran laut: rumput laut, wakame, arame, nori.
Bumbu: basil, cengkeh, ketumbar, dill, fennel, bawang putih, jahe, marjoran, mint, oregano, parsley, rosemary, sage, thyme.
Padi-padian: roti gandum, pasta gandum, quinoa, serelia, bubur, nasi, bran, tosted muesli.
Snack/Sup: pretzel, tzatziki dengan yoghurt rendah lemak, sup sayuran/polong-polongan bening.
Produk susu: yoghurt rendah lemak, susu skim, cottage cheese, telur.
Minyak/bumbu salad (secukupnya): zaitun, flaxseed, canola, tomat, mustard.
Buah-buahan: blackberry, blueberry, apel, ceri, strawberry, lemon, grapefruit, jeruk nipis, lychee, plum, pir, markisa, nectarine, peach.

Cara Memasak:
Grill, rebus, kukus, poach, panggang, microwave, makan mentah.

RATING 2

Makanan

Protein hewan: daging sapi dan kambing tak berlemak, ayam, bebek, kalkun.
Ikan: mackerel, salmon, tuna, sardine, herring, anchovies.
Sayuran: bit, wortel, pea, kentang, labu kuning, jagung manis, ubi jalar, lobak, talas.
Padi-padian: nasi beras coklat, wild rice, nasi basmati, pasta couscous, roti gandum, roti rye, roti pita, muffin, bagel, buckwheat, oatmeal, barley, pancakes, muesli.
Kacang-kacangan dan Biji-bijian: almond, brazilian nut, kacang nede, hazelnuts, macadamia, pistachio, kacang tanah, walnut, biji bunga matahari, biji wijen, biji labu.
Snack: rioce cake, corn cakes, baked bean, tahini, hummus, soy sauce, olive, kismis, sultana, nut butter, plain biscuit.
Produk susu: hard cheese, full fat milk, susu kambing.
Buah: alpukat, pisang, custard apple, fig yang dikeringkan, anggur, kiwi, mangga, jeruk, pepaya, nanas, rhubarb, melon, semangka.

Cara Memasak:
Tumis, casserole, stew, griddle (sejenis panggang)

RATING 3

Makanan

Protein hewan: daging sapi, kambing, sosis, daging pressed seperti salami, liverwurst, pepperoni, burger, chicken rolls.
Makanan yang dihaluskan: makanan olahan (makanan kalengan, kemasan), makanan yang digoreng, makanan beku siap saji, pate, pies, kentang instant, keripik jagung, keripik kentang.
Padi-padian yang dihaluskan: roti putih, french stick, croissants, crumpets, biscuit, nasi putih.
Lemak dan gula: minyak goreng, mentega, selai coklat, mayonnaise full fat, krim full fat, santan.
Sup, saus dan cocolan: sup creamy dan sup kalengan, cocolan creamy, saus creamy, saus tartar, pesto sauce, taramasalata, guacamole, sour cream.
Produk susu: keju lembut (camembert, brie dan lain-lain), es krim, yoghurt buah full fat.
Dessert: pie dan tart manis, cake, biskuit manis, pastry, puding, cheesecake, donut, waffles, susu kental manis.
Buah: kurma yang dikeringkan.
Minuman: minuman soda, minuman buah manis, sport drinks, alcohol.