Sweet 16 Vitality Food List

Adopted with permission from Steven Masley, M.D.

1) Green Leafy Vegetables- such as spinach, dark green lettuce, broccoli, collard greens, bok choy, kale. Aim for 2 cups of green leafy veggies a day

2) Lean protein- such as seafood, chicken, turkey breast, beans and soy, and non-fat dairy products.

3) Seafood-Rich in Omega-3 fats and low in mercury.

4) Beans and legumes- Aim for one-half to one cup per day.

5) Soy- Try tofu, veggie burgers, soy hot dogs and sausage, calcium-fortified soy milk, edamame (fresh soybeans)

6) Whole grains-such as barley, buckwheat, wild rice, quinoa, and oats

7) Cruciferous vegetables-such as cabbage, bok choy, broccoli, kale, cauliflower, and Brussels sprouts.

8) Berries-such as blueberries, blackberries, raspberries, strawberries, and cranberries.

9) Nuts- up to three ounces a day.

10) Flaxseed- one tablespoon of ground flaxseed a day is an excellent source of Omega-3 fats

11) Fresh garlic-one to two cloves a day.

12) Fresh herbs and spices- Try thyme, rosemary, oregano, sage, basil, cumin, mint, chives, dill, turmeric and cilantro

13) Green tea

14) Non-fat yogurt

15) Red wine-one 5 ounce serving of red wine a day (two is max) or none, 8 ounces of red grape juice is a good alternative.

16) Cocoa and dark, semi-sweet chocolate- Limit to small amounts.


  • Best of Tallahassee Magazine 2021
  • Demos Winner
  • Proud Member of the Tallahassee Chamber of Commerce
  • Mental Health Council of the Big Bend