Dr. Masley's 100 Vitality Foods

This list of vitality foods below are the ingredients list from the Ten Years Younger meal plans.

Beans and Legumes

• Beans (especially black beans, red beans, pinto, lentils, and garbanzo beans, but also white beans, including Cannellini)
• Soy bean products (edamame, tofu, and soy products such as veggie burgers)

Beverages

• Cocoa
• Green and black tea
• Red wine
• Seltzer
• Soy milk (plain, vanilla, or chocolate)

Condiments

• Baking powder (aluminum free)
• Capers
• Chocolate
• Kuzu root powder (a thickener)
• Miso
• Mustard
• Port wine and Sherry
• Soy sauce (low sodium)
• Vanilla
• Vegetable broth (low-moderate sodium)
• Vinegars (Balsamic, rice, and others)

Colorful Fruits

• Apple
• Berries (blackberries, blueberries, raspberries, strawberries)
• Cherries
• Citrus fruits (grapefruit lemons, limes, oranges
• Grapes
• Kiwi
• Mango
• Melons (cantaloupe, watermelon, and others)
• Papayas
• Pitted fruits (Apricots, Peaches, Plums
• Pears

Dairy

• Eggs (Omega-3 enriched, free-range, organic) or egg whites
• Nonfat milk
• Nonfat sour cream
• Yogurt (sugar-free/nonfat)

Grains

• Barley
• Brown rice
• Buckwheat (Kasha, Buckwheat soba noodles)
• Bulgar wheat
• Corn (whole grain or in corn tortillas)
• Couscous
• Oatmeal
• Rye (whole grain, rye crisp, or pumpernickel bread)
• Whole wheat (best are wheat berries and pasta. Whole wheat flour isn’t optimal, but when you choose flour, ensure it is whole grain, such as whole wheat pastry flour, whole wheat bread, bagels, and pita bread)
• Wild rice

Herbs and Spices

• Basil, cilantro, mint, parsley
• Black pepper
• Chili (including any of the pepper sauces, cayenne pepper, chili paste, and spicy hot salsas, and paprika)
• Cinnamon
• Curry spices (cardamom, cumin, allspice, turmeric)
• Dill weed
• Garlic, Ginger
• Italian herbs (very similar mixed Fine Herbs, Herbs de Province and includes oregano, rosemary, sage, thyme)
• Saffron

Nuts and Seeds (and nut butters from the same)

• Almonds
• Cashews
• Chestnuts
• Flax seed, ground
• Macadamia nuts
• Pecans
• Peanuts
• Pistachio
• Walnuts

Poultry

• Chicken breast (skinless/boneless)
• Turkey breast (skinless)

Seafood

• Catfish
• Crab
• Flat fish (flounder and sole)
• Herring
• Mahi mahi (smaller preferred)
• Salmon, wild
• Sardines
• Seaweeds
• Shellfish (including clams, mussels, oysters, and scallops)
• Shrimp
• Spiny lobster
• Tilapia

Oils and Spreads

• Extra virgin olive oil
• Organic, expeller pressed canola oil
• Canola spread (from organic expeller pressed from canola oil, such as Spectrum)
• Toasted sesame oil

Sweeteners

(My preference would be to have none, but I accept that this isn’t realistic. So at the least I’d like them to have reduced calories, or provide other nutrients)

• Maple syrup
• Molasses
• Splenda

Vegetables

• Avocado (a fruit served as a vegetable)
• Carrots
• Celery
• Cruciferous vegetables (bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, kale)
• Cucumber
• Eggplant
• Fennel
• Lettuce (Arugula, Butter, Romaine, Red, anything darkly colored)
• Mushrooms (maitake, oyster, shiitake)
• Onions, scallions, and leeks
• Parsley
• Peas (regular and snow peas)
• Pumpkin
• Peppers (bell peppers, anaheims, poblanos, and many more)
• Spinach and swiss chard
• Sweet potatoes/yams
• Tomatoes (raw and cooked in sauce or tomato paste, technically a fruit but used as a vegetable)