Recommended Fats, Fiber, and Proteins
Fats- the latest science is showing just how essential fats are for our brains. Please don’t be afraid of the fats on this list, they will not make you gain weight. They will nourish your brain, heart, and keep you full so you can feel satiated and lose weight!
• Avocado Oil & Whole Avocados
• Butter or Ghee (Lactose-free) – organic is great, grass-fed is best
• Coconut oil (unrefined)
• Coconut milk- Canned usually has less additives, look for BPA free
• Unsweetened coconut shreds, flakes, and meat
• Extra Virgin Olive oil
• Nuts & seeds -also have fiber!
Fiber -aka vegetables! Our bodies need so many vegetables in our diet to thrive and this is usually the area most people are lacking. Eating vegetables seasonally is best because our bodies are naturally adapted to digest those foods during that season.
• Artichokes • Cucumbers • Peppers (sweet & hot)
• Asparagus • Eggplant • Potatoes – in moderation!
• Beets • Green beans • Pumpkin
• Broccoli • Kale • Spinach
• Brussels sprouts • Leafy greens of all types
• Cabbage • Mushrooms • Tomatoes
• Carrots • Okra • Winter Squash
• Cauliflower • Onions • Yams
• Celery • Peas • Zucchini
Fruits – Fruits are a great source of vitamins and minerals, but they do contain natural sugars, which I recommend consuming in moderation. Eating a whole fruit is fine, but when you throw 5 fruits in your morning smoothie this is too much. Enjoy them of course, but focus on eating mostly vegetables.
• Berries – lowest in sugar! • Grapes
• Pears • Peaches
• Pineapples • Kiwis
• Nectarines • Melons
• Cherries • Grapefruit
Proteins – Purchase grass-fed, pasture raised, wild, and organic when you can!
• Grass-fed beef
• Pasture-raised chicken
• Eggs from pastured hens
• Nitrate-free bacon
• Wild-caught fish
• Wild Seafood (oysters, mussels, clams, crab, shrimp)
Healthy carbs – yes, carbs can be a part of a healthy diet, but with moderation. The reason we want to moderate the amount we consume is because carbs spike our blood sugar, which is hard on our body and gives us that energy drop after eating. Also, unused carbs in the body are stored as fat. This is why if weight loss is your goal, I recommend limiting carbs.
Some carbs are healthier than others. When they still have the outer protective layer attached it slows the entry of the carb to the blood stream, so it doesn’t spike the blood sugar as drastically. This is why items like brown rice and quinoa are considered healthier than say, white rice.
Healthy Carbs – limit to ½ cup per meal
• Black forbidden rice
• Brown rice
While we’re here let’s talk about gluten. Some people are able to tolerate it, while many people are finding that it aggravates their system in some way (eczema, poor digestion, rashes, etc.). I recommend you listen to your body here. While it won’t be something I recommend you consume regularly as glutenous items are high carb, I don’t think you need to be concerned with enjoying the occasional pastry or delicious fresh baked bread. Just make sure when you do, enjoy the heck out it!
Beverages- Beverages are a tricky area, they can be a super healthy addition like water, tea, or coffee, but they can also be health diminishing (soda, too much alcohol, and other sugary beverages). Soda obviously has lots of sugar, which spikes your blood sugar and is stored as fat, as does sugary coffee drinks, energy drinks, and even juices and sports drinks (check your labels)! Also, alcohol… I know this one is hard for some people, but it has a similar effect, so limiting to only a few nights per week and special occasions will be best.
Snacks- If you’re going to snack just follow the Fat-Fiber-Protein rule! I do think however that if you are eating well balanced meals you shouldn’t feel the need to snack. It can be great to give your body time between meals to finish digesting and work on other bodily functions (think of this as a mini fast), but don’t beat yourself up if you are hungry and need a little snack!
Have more questions? Please don’t hesitate to reach out the Michaela, firstname.lastname@example.org, I would love to hear from you!
Happy Shopping and Eating!