Carbohydrates
These are very essential to being healthy, having energy and staying healthy. Complex carbohydrates are best, they contain less simple sugars, digest slower and so long term can help you cut down on necessary calories.
Wholewheat bread
Ideally bread shouldn’t be a part of your diet, however if it must be, wholewheat bread is preferable. It’ll keep you fuller for longer and also the high fiber content helps digestion.
Whole grain Cereal
Organic Muesli, Weetabix, Buckwheat Muesli; these like wholewheat bread keep you fuller for longer and help digestion.
Sweet Potato
High in fiber, sweet potato is a nutritional powerhouse, ideal for cutting simple carbs, loosing fat, slimming down, bulking up and building muscle. They contain compounds that fix cell damage caused by everyday living and challenging workouts. They assist production of collagen, which help you stay wrinkle free. They also contain oxidants and have a higher potassium ratio than bananas!
Quinoa
Quinoa is similar to couscous in texture, this delicately flavoured whole grain provides fiber (2 grams per half cup) and a good amount of protein (4 grams).
Barley
Barley is available “pearled” (the bran has been removed) or “quick-cooking” (parboiled). Both contain soluble fiber that helps keep blood cholesterol levels healthy, pearl barley has a little more.
Bulgur
Bulgur is cracked wheat that’s been parboiled so it simply needs to soak in hot water for most uses- its the perfect low-maintenance grain! A good source of feel-full fiber, it provides you with a lot of energy without piling on excess calories
Wheat Berries
Wheat Berries are the whole, unprocessed kernels of wheat. Terrific source of vitamins, iron, magnesium, zinc and, yes, fiber!
Protein
Lean Beef- grass fed beef/organic
Organic beef is advisable because wholesomely natural food is always better. Beef is a great source of protein as it contains iron and zinc which are essential to the blood cells and good health.
Fun Facts:
- It would take more than 11 servings of tuna to provide the amount of zinc in one serving of beef
- Seven skinless chicken breasts to provide the vitamin B-12 in one serving of beef
- 3 cups of raw spinach to provide the iron in one serving of beef
- 3 chicken breasts to provide the riboflavin in a single serving of beef.
Alternative: Lamb- grass fed/organic
Skinless Chicken- pasture raised/free range
Another great source of protein! Chicken is also rich in potassium, calcium and contains no carbohydrates. The nutritional makeup of chicken makes it a healthy, filling food option. Healthy cuts of chicken can help you reduce your calorie intake by as much as 500 daily. Its feel full factor decreases your likelihood of snacking on unhealthy foods later in the day.
Alternative: Turkey- pasture raised/free range
Egg Whites- Free range
Egg whites are one of the top sources of protein, ranking up there with lean meat, poultry and fish. They contain few calories[ one large egg white is 17 calories], they are inexpensive and help you stay fuller for longer- they are also low fat!
Greek Yoghurt- 0% Fat
Greek yogurt can have twice as much protein as regular yogurt. The extra protein will help you feel full and leave you feeling satisfied. It is easy to digest and can help improve immune system.
Fat free organic Milk
Milk is essential for cereal, great for glowing skiing, strong bones and teeth. Studies also show that women who drink low-fat or skim milk lose more fat than those who exclude milk from their diet. It is a great appetizer and it makes a healthy snack.
Salmon
Excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12). They also contain omega-3 fatty acids, they are contribute to healthy brain function, the heart, joints and general wellbeing.
Tuna
Similarly to salmon, it contain high-quality protein as is thought to be one of the healthiest and purest sources of protein. It contains omega03 fatty acids, a high amour of selenium and potassium, which contribute to muscle strength and renewal.
Shrimp
Loaded with protein, vitamin D, vitamin B3, and zinc, shrimp are an excellent, carbohydrate-free food for shedding fat. They contain Leptin, a hormone which regulates your body’s fat storage and your appetite- its absence is what causes cravings and over waiting. They also contain iodine which controls the basal metabolic rate, an imbalance of this causes fat gain or hinders its loss!
Vegetables
Kale
Kale is low in calorie, high in fiber and has zero fat.One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content.
Spinach
100 grams contains 23 calories, 3grams of protein, 4grams of carbohydrates, 2grams of tribe and zero fat!! No wonder it is regarded as a plant with remarkable abilities to restore energy, increase vitality and improve the quality of the blood.
Carrots
This root vegetable contains great cleansing properties; reduces fat and bile in the liver, promotes renewal of skin cells, promotes good vision and it is high in finer!
Broccoli
Broccoli stands out as one of the most concentrated source of vitamin C, it also has the flavonoids necessary for vitamin C to recycle effectively. It is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.
Avocado
High in mono-unsaturated fat [good fat which reduce cholesterol], antioxidants, amino acids, avocado is a super fruit, which will promote healthy living and fitness goals faster.