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Healthy Food List for Nutritionists Dietitians

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.

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.

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★☆☆

Healthy Food List for Nutritionists Dietitians

| Nutrition | No Comments

Origin Nutrition’s Healthy Food List has arrived. View the 75 most common foods we see with our advice as to whether you should eat it. Plus you’ll get a handy diet cheat sheet as to what kind of calories (fat, carbs, or protein it contains.)

Looking for a food not on our list (e.g. tofu, coconut water, etc.) Post a comment and we’ll add it to the list complete with our recommendation. Eat Smart — Get Strong!

Nutrition Coaching High Glycemic Carbs Alexandria VA

Nutrition Coaching High Glycemic Carbs Alexandria VA

| Nutrition | No Comments

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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Paul Roberts

Head Mobility and Conditioning Coach at Sand & Steel FItness
At Sand & Steel, we diagnose sources of movement problems, correct muscle imbalances, and utilize the XT60 personal training system to improve body fat and activate weakened muscles.Lose Weight, gain flexibility, and build rock-solid strength,
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