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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.

Companies we work with:
Exercise New Zealand
Preferred supplier
Healthcare Plus
Affiliate
Nutra Nourished
Affiliate
Healthcare Plus
Partner
FIKAA
Partner
ASSN Auckland Crricket
Partner
Synergy
Affiliate
Exercise New Zealand
Preferred supplier
Healthcare Plus
Affiliate
Nutra Nourished
Affiliate
Healthcare Plus
Partner
ASSN Auckland Cricket
Partner
FIKAA
Partner
Synergy
Affiliate
    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.
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    Red Foods (cancer protection)
    Red foods contain phytochemicals. Phytochemicals are chemical compounds produced by plants can be cancer protective and help to reduce the risk of heart disease. Red foods include:
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    Tomatoes
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    Red Capsicums
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    Radishes
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    Strawberries
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    Watermelon
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    Red Apples
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    Rhubarb
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    Cherries
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    Red Grapes
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    Raspberries
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    Purple & Blue Foods (anti-bacterial)
    These foods contain phytochemicals known as flavonoids. Flavonoids have antibacterial properties. These foods include:
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    Beetroot
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    Purple Asparagus
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    Red Cabbage
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    Eggplant
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    Plums
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    Blackberries
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    Blueberries
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    Purple Grapes
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    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:
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    Carrots
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    Pumpkin
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    Corn
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    Kumara (sweet potato)
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    Rockmelon
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    Lemons
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    Mangoes
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    Pineapples
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    Oranges
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    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:
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    Spinach
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    Broccoli
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    Asparagus
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    Peas
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    Avocados
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    Green Apples
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    Green Grapes
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    Limes
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    Kiwifruit
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    Green pears
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    White & Brown Foods (anti-bacterial)
    White and brown foods contain phytochemicals called allicin, which have antibacterial properties. These foods include:
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    Cauliflower
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    Garlic
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    Ginger
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    Mushrooms
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    Onions
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    Potatoes
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    Parsnips
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    Turnips
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    Bananas
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    Brown pears
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    Dates
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    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:
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    Turmeric
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    Coriander
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    Oregano
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    Basil
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    Thyme
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    Sage
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    Rosemary
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    Chives
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    Cinnamon
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    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

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

          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

          FIKAA
          Partner
          Exercise New Zealand
          Preferred supplier
          Healthcare Plus
          Partner
          Healthcare Plus
          Affiliate
          Nutra Nourished
          Affiliate
          Join The Food Cruncher to get access to:
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          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) GuidelinesWhether 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 TrackerYou 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.

          Image

          What's Included In Your Lifestyle Plan?

          Exclusive Access to our Meal Plans and Easy and Delicious RecipesAs 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) GuidelinesWhether 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 TrackerYou 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.
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          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
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          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.

          COMMUNITY FORUM

          JOIN OUR PRIVATE FB GROUPS

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          Lost 18kg (39.6lbs) with The Food Cruncher – and Counting

          Since following the guidelines that The Food Cruncher taught me, I have lost 18kg (39.6lbs) over the past 4 months. That’s 18% of my starting bodyweight!
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          Are you ready to never go on a diet again?

          If you are, join us in our global ambition to fuel your health with real nutrition information and to reduce obesity, diabetes and heart disease.

          Monthly - $19.95 NZD / month for 12 months
          Yearly - $239.41 NZD for 1 year

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          The Food Cruncher

          Recipe Book!

          $9.99 NZD NZD - Standard Book
          $14.95 NZD NZD - Plant-based Book

          This PDF recipe book is packed with healthy recipes, with plenty of vegan and vegetarian options too!

          The Food Cruncher

          Recipe Book!

          $9.99 NZD - Standard Book
          $14.95 NZD - Plant-based Book

          This PDF recipe book is packed with healthy recipes, with plenty of vegan and vegetarian options too!
          Image