List of Healthy Food
Healthy Diet Tips

Here is a list of healthy food and the key benefits of a healthy diet.

Having a list of healthy food is handy and a key factor when trying to lose fat and build muscle.

This healthy food list will help you get started. These are foods that will speed up your metabolism, you will have more energy and you will lose fat and build muscles.

It is important to have frequent small feedings to help keep your blood sugar stable. This should help to not have those times of feeling sluggish and tired.

Protein Food List with examples of Good Sources of Protein

What is protein and why do we need to consume it in our healthy eating plan?

Protein is necessary for the structure and repair of cells and assists in forming essential hormones and enzymes. It is also "thermic", meaning it raises your body temperature which helps you to burn more calories. Protein is made up of about 20 amino acids. We obtain 8 of these from our food and the rest is made by our bodies.

You can read more about what is protein here.

Here is a list of protein foods to get you started. These sources of protein are "complete", which means they contain all of the 8-9 amino acids needed. Eating a single protein plant does not contain contain all of the needed 8-9 amino acids. Be sure to eat a combination of plant proteins and you'll be fine.

So you should be eating more foods with protein, here you are:

• Beef
• Fish
• Eggs
• Dairy products
• Beans
• Peas
• Lentils
• Nuts

How much protein you consume depends on your fitness and weight loss goals. 15-20 grams a day (yes, as little as that) is adequate.

List of Carbohydrate Foods

Carbohydrates are our main source of energy.

Carbohydrates provide fuel for your body in the form of glucose or sugar. There are two types of carbohydrates -- simple and complex. Simple carbohydrates are sugars, such as the ones found in candy, fruits and sugary baked goods. Complex carbohydrates are starches found in bread, pasta, beans, nuts, vegetables and other whole grains. These are the ones you want.

Here is a list of carbohydrate foods that you can add to your list of healthy food.

• All vegetables. Eat as much as you want with every meal. Your goals should be 5-7 servings a day.


• Fruit. The sugars in fruit are a more simple sugar. The beauty of fruit is that you can eat as much as you want since the sugars in it are diluted with watery juices and fiber. Think of fruit as a healthy treat. Fruits are best eaten alone to aid digestion.


• Beans. High in fibre and protein (but not complete) Very calorie dense.


• Whole grains. Oats, barley, brown rice, millet, maize and buckwheat.

Complex carbohydrates supply a substantial amount of protein, vitamins, minerals and fibre and little fat. Make sure that you eat a wide variety of it instead of just the same favorites every time.

A carbohydrate controlled diet is important for those who want to follow a healthy eating plan. Starchy foods should make up about half of your daily calorie intake. Remember that a sugary treat should be just that: a treat for a special occasion.

Healthy Fats

Healthy fats must be on a list of healthy food since fat is the only source of the fatty acids that we need. We get vitamin E from fatty foods and without fat we cannot absorb vitamin A,D,E and K. Most foods contains fat, even vegetables. Fat from animal sources are deemed as harmful whereas fat derived from plant sources are beneficial. Some of the benefits of fat are:

• Omega 3 and 6 fatty acids (oily fish, linseed, walnuts, soya beans, purslane, wheat germ) lowers the risk of fatal heart attacks
• Reduces blood cholesterol, prevents blood clots and inflammation
• Maintains healthy levels of HDL cholesterol.
• Improves brain function
• Fat assists with the absorption of many vitamins and minerals

Healthy Fats to add to your list of healthy food:

• Nuts, beans and seeds
• Oily fish such as salmon, mackerel, sardines, whitebait, herrings and kippers
• Flax, rape, sesame and (virgin) olive oil
• Avocado

Try to eat foods high in vitamin E with fatty foods to help with oxidation.

The best way to keep your list of healthy food easy to follow is to only be eating foods that have one ingredient. If you have to read an ingredient list on the side of a box, bag, or can, you really should not be eating it.

Make following a healthy eating plan a habit.

There are just too many chemicals, preservatives and too much sodium in packaged convenience foods so do your best to avoid them.

I would also recommend following a proper food combining diet.

Eating foods from your healthy food list that combine well will make a world of difference in your digestion and processing of vital nutrients.

You will feel much better and have more energy.

Take your list of healthy food with you the next time you go shopping.

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