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:
- Whether you are naturally thin, medium, or heavy person.
- Your goal, be it weight loss or muscle gain.
- Whether you have food allergies.
- Whether you omit certain foods for religious or spiritual purposes
- How much food you eat in one meal
- Whether you have illnesses like diabetes or thyroid problems
- How many total calories you are eating
- How many meals you are eating
- Which foods you pairing the target food with
- When you are eating the food relative to your workout
- 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.
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.
|Whole Grains (unprocessed)||Starch||★★★||✓|
|Plain Greek Yogurt||Dairy||★★★||✓||✓|
|Lean Red Meat||Meat||★★★||✓|
|Flax Seed Oil||Oils||★★★||✓|
|Cream of Wheat||Starch||★★☆||✓|
|High Fat Red meat||Meat||★☆☆||✓||✓|
Nutrition needs are like a fingerprint – every one is unique. In this case, we are describing the needs of an individual who wants to add muscle mass who has a relatively low body fat percentage. The video takes you through the information one would look at if his or her diet resembled the sample chart shown. You’ll also find a list of key points for upgrading your diet if your normal meal plan resembles the one shown. The sample video covers some of the first changes one would want to make in terms of of regulating high glycemic carbohydrates and balancing out macronutrients. Nutrition Coaching High Glycemic Carbs Alexandria VA
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