Foods for Health

Some foods have been shown to reduce certain lifestyle diseases like obesity, cancer, diabetes, heart disease, and depression. The Food Cruncher has put together a list of these foods to show you how they might be able to improve your health by including them in your diet. We hope you find this page useful.

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Foods For Health Guide

The Food Cruncher promotes a whole-food plant-based diet which is proven to reduce the incidence of lifestyle diseases like obesity, diabetes, heart disease, cancer, and depression. We recommend eating as many different coloured fruit and vegetables a day as you can. Below we provide a list fruits and vegetables by colour and how they can help protect you against many preventable lifestyle diseases.

Red Foods (cancer protection)

Red foods contain phytochemicals. Phytochemicals are chemical compounds produced by plants, that can be cancer protective and help to reduce the risk of heart disease. Red foods include:

Tomatoes

Red Capsicums

Radishes

Strawberries

Watermelon

Red Apples

Rhubarb

Cherries

Red Grapes

Raspberries

Purple & Blue Foods (anti-bacterial)

These foods contain phytochemicals known as flavonoids. Flavonoids have antibacterial properties. These foods include:

Beetroot

Purple Asparagus

Red Cabbage

Eggplant

Plums

Blackberries

Blueberries

Purple Grapes

Orange & Yellow Foods (Eyes)

Orange and yellow foods contain phytochemicals called carotenoids. These foods help to protect against blindness (cataracts and age-related macula degeneration). These foods include:

Carrots

Pumpkin

Corn

Kumara (sweet potato)

Rockmelon

Lemons

Mangoes

Pineapples

Oranges

Green Foods (cancer protection)

Green foods contain phytochemicals called indoles, as well as some flavonoids and carotenoids. These foods have anti-cancer properties. Green foods include:

Spinach

Broccoli

Asparagus

Peas

Avocados

Green Apples

Green Grapes

Limes

Kiwifruit

Green pears

White & Brown Foods (anti-bacterial)

White and brown foods contain phytochemicals called allicin, which have antibacterial properties. These foods include:

Cauliflower

Garlic

Ginger

Mushrooms

Onions

Potatoes

Parsnips

Turnips

Bananas

Brown pears

Dates

Increase your nutrition by adding some spices to your food

Adding spice to your food can reduce the need for salt. Salt can increase blood pressure so if you can add some spices and reduce your salt in your cooking, this is a great way to increase your nutritional profile and keep your blood pressure low. Think about adding the following spices to your food:

Turmeric

Coriander

Oregano

Basil

Thyme

Sage

Rosemary

Chives

Cinnamon

For People Who Are Over Diets.

Confused about what to eat? We provide the information. YOU decide what you eat. ZERO food restrictions!

The Food Cruncher helped me with my protein intake and all my bloating has disappeared. I've stopped the mass gainer shakes and spread my protein intake more evenly throughout the day.

Sam

I was following the keto diet. Since joining The Food Cruncher, I doubled my carbohydrates and now I don't need a sleep in the middle of the day! I also really learnt why diets don't work.

Mark

Since joining The Food Cruncher, I have been shocked at what I am actually eating! The Food Cruncher taught me the truth about food.

Marie

I lost 11cm (4.3 inches) around my waist in the first 5 weeks with The Food Cruncher. The Food Cruncher changed my life - and is my new lifestyle.

Bianca

The Food Cruncher made me think about what I was actually eating. Learning to eat consciously is how you will improve your health, forever.

Lisa

Over the past 12 months The Food Cruncher has taught me what is actually in food, and how to read food labels. This is huge as now I know what to look out for and what not to buy.

Kelsey

I lost over 20kg (44lbs) with The Food Cruncher. The biggest change for me, apart from weight loss, was now I sleep right through the night - which I never did before I joined The Food Cruncher.

Mark

The Food Cruncher literally changed my life. I have lost over 26kg (57lbs) in the past six months and I never felt like I was on a diet.

Emma

The Food Cruncher taught me how to be much better prepared and to make smart food choices, instead of eating junk.

Francois

My Doctor was astounded at how much my blood pressure dropped after joining The Food Cruncher.

Pierre

The Food Cruncher helped me with my protein intake and all my bloating has disappeared. I've stopped the mass gainer shakes and spread my protein intake more evenly throughout the day.

Sam

I was following the keto diet. Since joining The Food Cruncher, I doubled my carbohydrates and now I don't need a sleep in the middle of the day! I also really learnt why diets don't work.

Mark

Since joining The Food Cruncher, I have been shocked at what I am actually eating! The Food Cruncher taught me the truth about food.

Marie

I lost 11cm (4.3 inches) around my waist in the first 5 weeks with The Food Cruncher. The Food Cruncher changed my life - and is my new lifestyle.

Bianca

The Food Cruncher made me think about what I was actually eating. Learning to eat consciously is how you will improve your health, forever.

Lisa

Over the past 12 months The Food Cruncher has taught me what is actually in food, and how to read food labels. This is huge as now I know what to look out for and what not to buy.

Kelsey

I lost over 20kg (44lbs) with The Food Cruncher. The biggest change for me, apart from weight loss, was now I sleep right through the night - which I never did before I joined The Food Cruncher.

Mark

The Food Cruncher literally changed my life. I have lost over 26kg (57lbs) in the past six months and I never felt like I was on a diet.

Emma

The Food Cruncher taught me how to be much better prepared and to make smart food choices, instead of eating junk.

Francois

My Doctor was astounded at how much my blood pressure dropped after joining The Food Cruncher.

Pierre

Increasing the number of plants in your diet is a great way to improve your health. Join us to learn how to improve your health with our range of lifestyle programmes.

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“Since joining The Food Cruncher, I have been shocked at what I am actually eating! The Food Cruncher taught me the truth about food.”

Marie

I lost 11cm (4.3 inches) around my waist in the first 5 weeks with The Food Cruncher. The Food Cruncher changed my life - and is my new lifestyle.

Bianca

The Food Cruncher made me think about what I was actually eating. Learning to eat consciously is how you will improve your health, forever.

Lisa

We have a range of different plans to suit you:

Your Lifestyle Plan

Our Lifestyle Plan teaches all things food and nutrition so you never need to go on a 'diet' ever again. This plan is for those who want to learn how to use food to improve their health (and not get confused with the next fad diet that comes along).

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Prediabetes Plan

Our Prediabetes Plan is for those people who have been diagnosed with high blood sugars and want to learn how to use food and exercise to reduce the chances of progressing to diabetes.

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Wellness Plan

Our Wellness Plan is for those people who have progressed through our Lifestyle Plan, Prediabetes Plan, or Blood Pressure Plan, or for those who have a strong understanding of nutrition. This plan is focused on preventing obesity, diabetes and heart disease.

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Blood Pressure Plan

Our Blood Pressure Plan is for those people who have high blood pressure and who want to learn how to use food and exercise to reduce this (and to therefore reduce their chances of having a stroke or heart attack).

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Meal Plans

Our Meal Plans provide 4 weeks of recipes and cater for meat eaters, vegetarians and vegans. Each plan has 84 recipes and can be used for people who want to follow a meal plan, or for people who just want some new recipes.

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Nutrition for Mental Health Plan

Our Nutrition for Mental Health plan is for those people who would like to use food and exercise to try and improve symptoms of depression.

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Recipe Only Plan

The Recipe Only Plan is for people who just want to try out new (healthy) recipes.

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Sport Nutrition Plan

Our Sport Nutrition plan is for athletes looking for highly specific sport nutrition advice. You can work our your own macro-nutrients using this plan.

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Men’s Health & Nutrition Plan

Our Men's Health & Nutrition Plan has been written especially for men. This 6-month plan focuses on reducing the risk of diseases that occur over a lifetime.

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What Can The Food Cruncher Do For You?

The Food Cruncher shows you how to eat for health, without dieting. We focus on learning one new thing each month so you don't become overwhelmed with too much information and quit! Zero food restrictions. We provide the (evidence-based) information, you decide what you eat.

Scroll through our screens to see what is included in most of our plans.

Your personalised digital dashboard when you join The Food Cruncher.

Step by Step Guide giving you a different focus each month
(so you don't become overwhelmed with too much information and then quit).

Example Meal Plans included each month - vegan and vegetarian diets are included.

Exercise & Mental Health guidelines and tips are included.

Access to 300+ recipes including vegan, vegetarian, meat, and wholefood plant based recipes.

Members only Private Facebook Group for extra support along your wellness journey.

No joining fees. No contracts. Cancel whenever you like.

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Companies we work with

Partner

Preferred supplier

Partner

Affiliate

Join The Food Cruncher to get access to:

What's Included In Your Lifestyle Programme?

Exclusive Access to our Meal Plans and Easy and Delicious Recipes

As a member of The Food Cruncher you will have access to meal plans showing breakfast, lunch, dinner and snack ideas. All our recipes are nutritionally analysed and easy and simple to make. We take the hassle out of guessing what to eat.

Exercise ideas provided under the internationally recognised American College of Sports Medicine (ACSM) Guidelines Whether you are into walking, cycling, bodybuilding, crossfit or aqua, our programme will cater for your requirements.

Suffering with stress or depression on an ongoing basis? The Food Cruncher's Lifestyle Plan provides you with nutrition and techniques to help manage your symptoms. Recent research shows good nutrition plays a big role in helping improve stress and mood.

Community Support and Food & Exercise Tracker You will also get exclusive access to our community support group, state of the art nutrition tracker and a step by step guide on how to improve your health. Forever.

TRY IT NOW

Choose Your Health Plan

Our Lifestyle Plan teaches all things food and nutrition so you never need to go on a 'diet' ever again. This plan is for those who want to learn how to use food to improve their health (and not get confused with the next fad diet that comes along).

Our Blood Pressure Plan is for those people who have high blood pressure and who want to learn how to use food and exercise to reduce this (and to therefore reduce their chances of having a stroke or heart attack).

Our Meal Plans provide 4 weeks of recipes and cater for meat eaters, vegetarians and vegans. Each plan has 84 recipes and can be used for people who want to follow a meal plan, or for people who just want some new recipes.

Our Prediabetes Plan is for those people who have been diagnosed with high blood sugars and want to learn how to use food and exercise to reduce the chances of progressing to diabetes.

Our Wellness Plan is for those people who have progressed through our Lifestyle Plan, Prediabetes Plan, or Blood Pressure Plan, or for those who have a strong understanding of nutrition. This plan is focused on preventing obesity, diabetes and heart disease though monitoring your health to achieve highly specific health, exercise and nutrition targets.

The Recipe Only Plan is for people who just want to try out new (healthy) recipes.

Our Sport Nutrition plan is for athletes looking for highly specific sport nutrition advice. You can work our your own macro-nutrients using this plan.

Our Nutrition for Mental Health plan is for those people who would like to use food and exercise to try and improve symptoms of depression.

What's Included In Your Lifestyle Plan?

Exclusive Access to our Meal Plans and Easy and Delicious Recipes As a member of The Food Cruncher you will have access to meal plans showing breakfast, lunch, dinner and snack ideas. All our recipes are nutritionally analysed and easy and simple to make. We take the hassle out of guessing what to eat.

Exercise ideas provided under the internationally recognised American College of Sports Medicine (ACSM) Guidelines Whether you are into walking, cycling, bodybuilding, crossfit or aqua, our programme will cater for your requirements.

Suffering with stress or depression on an ongoing basis? The Food Cruncher's Lifestyle Plan provides you with nutrition and techniques to help manage your symptoms. Recent research shows good nutrition plays a big role in helping improve stress and mood.

Community Support and Food & Exercise Tracker You will also get exclusive access to our community support group, state of the art nutrition tracker and a step by step guide on how to improve your health. Forever.

TRY IT NOW

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Judy is a 70 year old lady who was on medication for high blood pressure. Judy says: “Since following the guidelines that The Food Cruncher teaches, my blood pressure medication has been cut twice. My doctor can't believe how low my medication is and how low my blood pressure is now. I also lost 10kg (22 lbs) in the process. Thank you Food Cruncher, you changed my life.”

Sally, a registered nurse in her 50's was highly skeptical that food and exercise could reduce her blood pressure. Sally had been on blood pressure medication for 6 years and after following the guidelines that The Food Cruncher teaches, was taken off her medication entirely. Sally was stunned at what a difference food and exercise can do to reduce blood pressure.

What’s Included In Your Blood Pressure Plan?

Exclusive Access to our Meal Plans and Easy and Delicious Recipes

As a member of The Food Cruncher you will have access to meal plans showing breakfast, lunch, dinner and snack ideas. All our recipes are nutritionally analysed and easy and simple to make. We take the hassle out of guessing what to eat.

You will also receive example meal plans that have been written specifically to show you how to eat well to lower your blood pressure.

Exercise ideas provided under the internationally recognised American College of Sports Medicine (ACSM) Guidelines

Whether you are into walking, cycling, bodybuilding, crossfit or aqua, our programme will cater for your requirements.

Suffering with stress or depression on an ongoing basis? The Food Cruncher's Blood Pressure Plan provides you with nutrition and techniques to help manage your symptoms. Recent research shows good nutrition plays a big role in helping improve stress and mood.

Community Support and Food & Exercise Tracker You will also get exclusive access to our community support group, state of the art nutrition tracker and a step by step guide on how to improve your health. Forever.

TRY IT NOW

Learn More

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What's included with your Food Cruncher Meal Plan?

Each of our meal plans include:

28 different breakfasts

28 different lunches

28 different dinners

Recipes are included for every meal plan, including a nutritional analysis.
A total of your daily calorie intake is provided based on each meal plan as it is written.
You can mix and match any recipes and eat whatever suits your taste.
You can choose your own snacks, but you need to add this into your total calorie intake if you are monitoring how many calories you are eating each day.
We have not included drinks – so if you have tea and coffee or juice and alcohol, you need to also account for this if you are monitoring your calories.
Please note some recipes are repeated across all 3 plans. You will still receive a total of 84 different recipes in any single plan purchased. If you want to purchase more than 1 plan, we recommend the meat plan and the vegan plan.

Learn More

What’s Included In Your Plan?

Exclusive Access to our Meal Plans and Easy and Delicious Recipes As a member of The Food Cruncher you will have access to meal plans showing breakfast, lunch, dinner and snack ideas. All our recipes are nutritionally analysed and easy and simple to make. We take the hassle out of guessing what to eat.

Exercise ideas provided under the internationally recognised American College of Sports Medicine (ACSM) Guidelines

Whether you are into walking, cycling, bodybuilding, crossfit or aqua, our plan will cater for your requirements.

Suffering with stress or depression on an ongoing basis? The Food Cruncher's Prediabetes Plan provides you with nutrition and techniques to help manage your symptoms. Recent research shows good nutrition plays a big role in helping improve stress and mood.

Community Support and Food & Exercise Tracker You will also get exclusive access to our community support group, state of the art nutrition tracker and a step by step guide on how to improve your health. Forever.

TRY IT NOW

* Food & exercise tracker app as well as nutrition information are not included in this plan.

What’s Included In Your Plan?

Exclusive Access to our Meal Plans and Easy and Delicious Recipes

If you have progressed through our Lifestyle Plan, Prediabetes Plan or Blood Pressure Plan you will have access to all previous content, including example meal plans.

If you only sign up to our Wellness Plan without having been through any other plan, you will have access to all the Wellness Plan content, plus access to all our articles and extensive recipe data base.

All our recipes are nutritionally analysed and easy and simple to make. We take the hassle out of guessing what to eat

Targeted Health, Nutrition & Exercise Goals to Achieve

Your Wellness Plan focuses on very specific goals to achieve to maintain your health. These are critical to helping you stay well for a long time. We include very specific targets to achieve, related to your health, exercise, and nutrition.

This plan is all about maintaining your healthy habits and monitoring your health to prevent obesity, diabetes and heart disease.

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* Food & exercise tracker app as well as nutrition information are not included in this plan.

What’s Included In Your Plan?

Exclusive Access to our Delicious Recipes

The Food Cruncher’s Recipe Only Plan is for people who just want to try out new (healthy) recipes.

We have a large data base of recipes (300+) and include vegan, vegetarian, and gluten free options, as well as recipes for people who eat meat. Our recipes include breakfast, lunch, dinner, snacks, smoothies & drinks, and baking & dessert. All our recipes are nutritionally analysed, which means you know what you are actually eating.

New recipes are added each month. We hope you enjoy our collection.

Community Support You will also get exclusive access to our community support group.

TRY IT NOW

What’s Included In Your Plan?

Exclusive Access to our Meal Plans and Easy and Delicious Recipes As a member of The Food Cruncher you will have access to meal plans showing breakfast, lunch, dinner and snack ideas. All our recipes are nutritionally analysed and easy and simple to make. We take the hassle out of guessing what to eat.

General sport nutrition guidelines that will suit endurance athletes, body builders and general high-performance training for all sports.
Example Food Plans provided breaking down macronutrients (carbohydrates, protein & fat) into grams per kg of bodyweight.
Vegan and Vegetarian example food plans provided.
Exclusive access to The Food Cruncher’s extensive recipe data base.
Evidence-based nutrition information through blogs and articles.
Access to The Food Cruncher’s private social media groups.
Food tracking through The Food Cruncher’s preferred app.

TRY IT NOW

What’s Included In Your Plan?

Exclusive Access to our Meal Plans and Easy and Delicious Recipes As a member of The Food Cruncher you will have access to meal plans showing breakfast, lunch, dinner and snack ideas. All our recipes are nutritionally analysed and easy and simple to make. We take the hassle out of guessing what to eat.

Exercise ideas provided under the internationally recognised American College of Sports Medicine (ACSM) Guidelines Exercise ideas provided under the internationally recognised American College of Sports Medicine (ACSM) Guidelines

Community Support and Food & Exercise Tracker You will also get exclusive access to our community support group, state of the art nutrition tracker and a step by step guide on how to improve your health. Forever.

TRY IT NOW

What's Included In Your Men’s Health & Nutrition Plan?

Exclusive Access to our Meal Plans and Easy and Delicious Recipes As a member of The Food Cruncher you will have access to meal plans showing breakfast, lunch, dinner and snack ideas. All our recipes are nutritionally analysed and easy and simple to make. We take the hassle out of guessing what to eat.

Exercise ideas provided under the internationally recognised American College of Sports Medicine (ACSM) Guidelines

Whether you are into walking, cycling, bodybuilding, crossfit or aqua, our programme will cater for your requirements.

Suffering with stress or depression on an ongoing basis? The Food Cruncher's Lifestyle Plan provides you with nutrition and techniques to help manage your symptoms. Recent research shows good nutrition plays a big role in helping improve stress and mood.

Community Support and Food & Exercise Tracker You will also get exclusive access to our community support group, state of the art nutrition tracker and a step by step guide on how to improve your health. Forever.

TRY IT NOW

Learn More

Preferred APP

State of the Art Food & Exercise Tracker

The Food Cruncher has partnered with Cronometer to bring you a world class Food Tracking App that provides nutritional information for over 300,000 foods from around the world. The app is highly personalised, allowing you to set your own weight goals. The app also syncs with your Fitbit device to allow you to log your exercise.

The Food Cruncher prefers the Cronometer app as it provides extremely accurate nutrition information. This is important as you need to know that when you log your food, the nutritional information you are given is correct.

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Recipes Exclusive to The Food Cruncher Members

As a member of The Food Cruncher you will have access to meal plans showing breakfast, lunch, dinner and snack ideas. All our recipes are nutritionally analysed and easy and simple to make. We take the hassle out of guessing what to eat.

TRY IT NOW

Research Backed and
Evidence-Based Nutrition Information

With so much information about nutrition online it can be hard to know what is true and what is false. We're here to bust the myths! This should be the only site you need for evidence- based nutrition information. And you should never need to go on a 'diet' ever again!

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The Food Cruncher Community

Join The Food Cruncher Community groups for all things about nutrition, health, food and exercise. You can also join our private Facebook members' only groups, depending on where you live in the world.