By now, you've probably heard that it's best to cut out white foods to increase the nutrition in your diet and help you lose weight. Products made with white sugar and flour typically don't contribute much in the way of healthy calories and should be limited. Does that mean all white foods are bad? Not at all. Eat a variety from this white food list and you'll easily boost the nutrition in your daily diet.


Hands-down, cauliflower is my favorite white food. A member of the crucifer family, cauliflower is a potent cancer-fighter, is high in fiber, vitamin C and B-vitamins. Think you don't like cauliflower? Toss it with a little olive oil, salt & pepper; then roast at 400° until browned and tender. Your house will smell like French fries as it's cooking.

White Onions

Another favorite vegetable, onions add zing to any dish. They are terrific inflammation and cancer-fighters. Saute one or two sliced onions the next time you cook and add them to sandwiches and salads.


Mushrooms are high in selenium, a mineral needed to produce antioxidants; as well as iron and zinc. Many are considered anti-inflammatory as well. Eat from the wide variety available, including crimini, portabello, shiitake, white, porcini, enoki. Sauteed mushrooms add a meaty texture, making them a terrific addition to your meatless meals. Macadamia Nuts

Nuts are a fantastic snack. High in protein, and especially healthy fat; they keep you going between meals. Macadamia nuts are high in the mono-unsaturated fats that we want in our diets, especially to keep our hearts healthy. Make up snack baggies with ¼ cup portions to grab on the run.

White Beans

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White beans beat out animal protein when it comes to being high in fiber and very low in fat. They're like an empty canvas - what you can do with them is only limited by your imagination. Toss with finely chopped veggies and fresh lemon juice for a yummy salad. Whiz up in the food processor with olive oil, garlic & parsley for a sandwich spread. Toss with sauteed onions and garlic, season with a little white vinegar and hot sauce and make a burrito with a high-fiber wrap and a slice of cheese.

Cream of Wheat

No, not the chocolate or cinnabon variety. Try the Healthy Grain Instant Original version which is high in protein, fiber, iron and calcium. It will fill your tummy with warm, whole grain goodness and takes nearly no time to make.


Another member of the crucifer family, horseradish helps to fight cancer. Plus its flavor packs a punch! I like horseradish on sandwiches, tossed with roasted Brussels sprouts or scrambled eggs. Find jars of prepared horseradish in the refrigerated section of your supermarket.

Lisa Corrado makes busy people healthier by combining clinical nutrition with culinary training. Contact Lisa at 203-972-3447 or Visit her

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