Healthy Food List for Nutritionists Dietitians

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Healthy Food List

When building a list of healthy foods there are a number of assumptions we need to make and allowances for different types of people.  The list you see below is designed to help people improve their body composition either by reducing body fat or increasing muscle mass.  You can use this list in conjunction with the Macro Nutrient Calculator.

2 Star foods … how many per day depends on certain factors such as:

  1. Whether you are naturally thin, medium, or heavy person.
  2. Your goal, be it weight loss or muscle gain.
  3. Whether you have food allergies.
  4. Whether you omit certain foods for religious or spiritual purposes
  5. How much food you eat in one meal
  6. Whether you have illnesses like diabetes or thyroid problems
  7. How many total calories you are eating
  8. How many meals you are eating
  9. Which foods you pairing the target food with
  10. When you are eating the food relative to your workout
  11. When you are eating the food relative to the time you wake up

For this reason, it’s always helpful to have a dietitian, nutritionist, or certified nutrition coach help you apply these factors across a food list like this.  You also want to get your target macros from the macro calculator as well.

Looking for a food not on the healthy food list?  Add to the comments below, and we’ll add it.

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3 Star Healthy Food System?

One of the tools we use to teach effective dieting principles is the 3 star system:

  • 3 stars each as much as you want provided your meal has balanced macro nutrients as required by macronutrient calculator
  • 1 star foods should be avoided all times
  • 2 star foods depend on the person, but consider the factors to the left when making a decision.  2 star foods can cause weight gain if too much are eaten.

Short on a Macro Nutrient at the End of Day like Protein?

Just sort the list by the desired macro nutrient and you’ll be supplied with foods in that category.[/vc_column_text][vc_column_text]

FoodsCategoryFood RankCarbsProteinsFats
Whole Grains (unprocessed)Starch★★★
Mixed RiceStarch★★★
Brown RiceStarch★★★
Sheritaki PastaVegetables★★★
Protein PancakesStarch★★★
Green VegetablesVegetables★★★
NightshadesVegetables★★★
Root VegetablesVegetables★★★
SquashVegetables★★★
PumpkinVegetables★★★
BerriesFruits★★★
FruitsFruits★★★
QuinoaGrains★★★
FreekehGrains★★★
Plain YogurtDairy★★★
Plain Greek YogurtDairy★★★
Yogurt RegularDairy★★★
Almond MilkNuts★★★
Flax MilkSeeds★★★
PeasVegetables★★★
White ChickenMeat★★★
White TurkeyMeat★★★
Egg WhitesMeat★★★
FishMeat★★★
BuffaloMeat★★★
BisonMeat★★★
Whey IsolateSupplements★★★
Vegetable ProteinSupplements★★★
Lean Red MeatMeat★★★
Cottage CheeseDairy★★★
SalmonMeat★★★
Chia SeedsSeeds★★★
Flax SeedSeeds★★★
AvocadoFruits★★★
Nut ButtersNuts★★★
Peanut ButterOils★★★
NutsNuts★★★
Olive OilOils★★★
Flax Seed OilOils★★★
Vegetable OilOils★☆☆
Soybean OilOils★☆☆
OlivesFruits★★★
SeedsSeeds★★★
Bean PastaStarch★★☆
Cream of WheatStarch★★☆
LegumesStarch★★☆
Sweet PotatoesStarch★★☆
BeansStarch★★☆
Sprouted GrainsStarch★★☆
Whey ConcentrateSupplements★★☆
Turkey BaconMeat★★☆
EggsMeat★★☆
BreadStarch★☆☆
RiceStarch★☆☆
CerealStarch★☆☆
CrackersStarch★☆☆
CornStarch★☆☆
White RiceStarch★☆☆
Semolina PastaStarch★☆☆
PancakesStarch★☆☆
White PotatoesStarch★☆☆
BananasFruits★☆☆
PlaintainsStarch★☆☆
Fruit JuiceFruits★☆☆
Processed FruitSugar★☆☆
Dried FruitSugar★☆☆
SyrupsSugar★☆☆
GlazesSugar★☆☆
Cow MilkDairy★☆☆
Dark ChickenMeat★☆☆
Dark TurkeyMeat★☆☆
High Fat Red meatMeat★☆☆
Bacon (pork)Meat★☆☆
DuckMeat★☆☆
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About Coach Paul

Paul Bio PictureView my Bio | Email me
BioMedical Engineering - Johns Hopkins University.
Juris Doctorate - Rutgers.
M|WOD, CrossFit Level II, 3DMAPS, FMSII, YBT, RKC, TRX, PN.

Paul has trained over 3000 clients and more than a 100 personal trainers over his 10 years as a mobility and strength coach.  He emphasizes safety and corrective exercises in all programming (strength, weight loss, conditioning, etc.)  His practice focuses on improving flawed movement patterns to prevent injury and improve skeletal-muscular function.  Paul employs a balanced approach in training utilizing his training Yoga, CrossFit, Powerlifting, and Movement Courses to systematically strengthen weakened muscles and mobilize joints and muscle tissue.  Move Better ... Train Better.