Foods To Eat

The best way is to learn a little as you go along and try different things out to see what suits you.

There is no need to eat all nutrients on the same plate of food (although it is ideal) unless your body is particularly asking for you to replenish all it’s stores at one time. This may be after a particularly intense session at the gym or a hike in the mountains.

Below are lists of foods that fall under each Macro and Micronutrient heading for you to become familiar with.

Water:

  • Cucumber, 96% water
  • Tomatoes, 95% water
  • Spinach, 93% water
  • Broccoli, 90% water
  • Brussel sprouts, 88% water
  • Oranges, 86% water
  • Apples, 85% water

Carbohydrates:

  • Oats
  • Sweet potato
  • Potato
  • Bananas
  • Quinoa
  • Beetroot
  • Yogurt
  • Corn
  • Prunes
  • Pulses
  • Pumpkin
  • Buckwheat
  • Blueberries
  • Apples
  • Mangoes
  • Brown rice (white if limited)
  • Super seeded bread, brown (white if limited)
  • Dates 
  • Goji Berries
  • Kidney beans
  • Lentils
  • Raisins
  • Carrots
  • Cassave (Yuca)

Fat – Unsaturated fats/healthy fats

  • Avocados/ Avocado oil
  • Olive oil/ olives
  • Peanut butter/ peanut oil
  • Eggs
  • Fatty fish like Salmon and mackerel
  • Almonds
  • Cashews
  • Peanuts
  • Sesame seeds
  • Pumpkin seeds
  • Sunflower seeds
  • Dark Chocolate
  • Vegetable oils
  • Any other Nuts

Fat – Saturated fat/not so healthy but still needed in small amounts

 

  • Cheese
  • Beef
  • Pork
  • Deserts
  • Palm oil
  • Whole milk
  • Butter
  • Cakes
  • Biscuits
  • Cured meats
  • Pastries
  • Coconut milk

Protein 

Beans (Black, lima and many others)

  • Fish 
  • Poultry
  • Beef
  • Eggs
  • Chickpeas
  • Lentils
  • Pumpkin seeds
  • Peas
  • Other Seeds
  • Almonds
  • Oats
  • Cottage cheese
  • Greek Yogurt
  • Milk
  • Brocoli 
  • Quinoa
  • Lentils
  • Pumpkin seeds
  • Shrimp
  • Brussel Sprouts
  • Most other nuts
  • Tempeh
  • Cauliflower
  • Legumes 
  • Hemp seeds
  • Whey Protein Supplements
  • Nut butters

Fibre Foods

  • Wholegrain breakfast cereals
  • Wholewheat pasta
  • Wholegrain bread 
  • Oats
  • Barley 
  • Rye
  • Dark Chocolate (70% cocoa or above)
  • Fruit such as berries, pears, melon and oranges.
  • Vegetables such as broccoli, carrots and sweetcorn.
  • Peas 
  • Beans  
  • Pulses
  • Nuts and seeds.
  • Potatoes with skin
  • Avocado 
  • Banana 
  • Carrots 
  • Beets
  • Artichoke
  • Lentils

 

Vitamins and Minerals

Fat-soluble vitamins

Fat-soluble vitamins (vitamin A, D, E and K) are mainly found in: 

  • animal fats
  • vegetable oils
  • dairy foods
  • liver
  • oily fish

 

While your body needs these vitamins to work properly, you don’t need to eat foods containing them every day.

Water-soluble vitamins

Water-soluble vitamins (vitamin C, the B vitamins and folic acid) are mainly found in:

  • fruit and vegetables
  • grains
  • milk and dairy foods

These vitamins aren’t stored in the body, so you need to have them more frequently.

If you have more than you need, your body gets rid of the extra vitamins when you urinate.

Minerals

Minerals include calcium and iron amongst many others and are found in:

  • meat
  • cereals
  • fish
  • milk and dairy foods
  • fruit and vegetables
  • nuts

Minerals are necessary for 3 main reasons:

  • building strong bones and teeth
  • controlling body fluids inside and outside cells
  • turning the food you eat into energy

At this stage you can take some of these away and start using them and come back at another time to grab more.

If you would like to join a program and get nutritional coaching then please get in contact.

Thanks

Danny

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