List of Healthy Food

Use this list of healthy food to help you follow your healthy eating guidelines. The best way to lose weight is to eat smaller meals throughout the day. This food list will help you get started.

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

What is protein and why do we need protein in your healthy eating plan? Protein is what helps you build muscle and repair damaged tissue. It is also "thermic", meaning it raises your body temperature which helps your to burn more calories. Muscle also does this, so adding a few pounds of lean muscle tissue is a win-win. You can read more about

protein here.


Here is a protein food list to get you started. These protein sources are "complete", which means they contain all of the amino acids needed to build muscle. Plant sources do not. If you are wondering what foods contain protein, here you are:

picture of egg whites

  • Beef
  • Steak
  • Poultry- Chicken and turkey
  • Lean Pork
  • Fish
  • eggs
  • cottage cheese
  • Protein supplements(whey powder)

How much protein you consume depends on your fitness and weight loss goals. Try to have 15-20 grams of protein with each meal.

Carbohydrates

Carbohydrates are sugar. There is basic table sugar(glugose) and many other forms. Fructose in fruit, lactose in milk and dairy products.

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 beans, nuts, vegetables and whole grains. These are the ones you want.

Here is a carbohydrate food list:

  • All vegetables. Eat as much as you want with every meal
  • Fruit. Be a bit careful here. The sugars in fruit are a more simple sugar. Think of fruit as a healthy treat.
  • Beans. High in fiber, and protein(but not complete) Very calorie dense.
  • Soft wraps. So load them up with veggies and a protein source!
  • Brown rice.
  • Oatmeal- The old fashioned kind or steel cut like you see here.

Healthy Fats



Fats must be on a list of healthy food but trying to figure out what fats you need is tricky. There is a lot of misinformation out there. The fact is you do need healthy fats in your diet. Some of the benefits of fat are:

  • It helps you feel full
  • It is satisfying
  • Helps stop over eating
  • Improves brain function
  • Fat helps with the absorption of many vitamins and minerals
  • Improved heart health

Here is an excellent explanation on the importance of healthy fats.
Healthy Fats Food List:

picture of healthy fats
  • nuts and seeds
  • salmon
  • Flax oil
  • Coconut oil for cooking
  • Natural peanut butter
  • olive oil for salads
  • egg yolks
  • avocados


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.

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




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