A Good Idea of What to Eat

It can be a tough transition to a healthier lifestyle. I should know this having eaten sugar filled cereal for breakfast and dinner along with Totino’s pizzas. Thankfully those days of processed foods and ignorance are well behind me. You can use this list to get a good idea of what the healthier sources of food are. Interestingly enough many of these foods are found on the outsides of grocery stores, just keep that in mind before you meander down the fiery aisles of death(Debbie Cakes, chips, and frozen meals).

Protein: 4 Calories per gram, essential for building and maintaing muscle and a strong immune system

  • Beef
  • Poultry
  • Pork
  • Fish
  • Whole eggs/egg whites
  • Dairy(Milk, Greek Yogurt, Cottage Cheese, Cheese)
  • Nuts(To a lesser degree)
  • Legumes(Must be combined with rice to make a ‘complete’ protein

Carbohydrates: 4 Calories per gram, the body’s preferred source of energy, these should be consumed in moderation according to your activity level

There are two types of carbohydrates, fibrous which are less carbohydrate dense and thus low in calories and high in fiber, and starchy which are carbohydrate dense and a good source of energy

Fibrous Carbohydrates

  • Asparagus
  • Green beans
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Cucumbers
  • Eggplants
  • Lettuce
  • Mushrooms
  • Green peppers
  • Red peppers
  • Spinach
  • Squash
  • Zucchini

Starchy Carbohydrates

  • Black-eyed peas
  • Corn
  • Whole-meal flour
  • Lentils
  • Oatmeal
  • Whole/Buck Wheat Pasta
  • Peas
  • Popcorn
  • Potatoes
  • Rice
  • Sweet potatoes Shredded Wheat
  • Yams

Fat Sources: 9 calories per gram, essential to the body’s functions, but should be consumed sparingly to keep more room in your total calorie allotment for carbs and proteins

  • Whole eggs
  • Fatty fish
  • Full-fat dairy
  • Avocado
  • Olive oil, macadamia nut oil
  • Nuts/Nut butters

Now you’re armed to hit the grocery store leaving with nothing but the healthiest and most nutritionous cart, just stay strong at the check-out!

If you’re not sure how much you should be eating check out this awesome article by Lyle Mcdonald on estimating your daily calorie requirements.

http://www.bodyrecomposition.com/fat-loss/how-to-estimate-maintenance-caloric-intake.html

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