I get asked a lot–What should I be eating? Whether you’re trying to lose fat, gain more muscle or just be the healthiest version of yourself, there are definitely specific foods that you should try to include in your diet. Even if you don’t like the taste of some of them, you can try mixing them in a smoothie or with other foods that you do like. Some of them are obvious–Others, you may not have thought of. Here’s a list I’ve compiled of some of my favorites:
1. Quinoa–It’s a complete protein, containing all 9 essential amino acids and providing the same energy and feeling of fullness as meat.
2. Olive Oil–A healthy fat with anti-inflammatory properties. Use in moderation.
3. Whole Natural Almonds/Almond Butter–Nutrient-packed, healthy fat. Use in moderation.
4. Apples–Satisfy your sweet tooth & has 4.4g fiber (medium apple) to keep you feeling fuller. Low glycemic index.
5. Blueberries–3.6g fiber/cup, the most antioxidants of all commonly consumed fruits
6. Mulberries–3g protein/oz., potassium, magnesium, fiber
7. Spinach–Iron, folate, antioxidants
8. Eggs–The whites are pure protein and few calories. The yolk is nutrient-packed and contains choline. Use yolk in moderation.
9. Kale–Low calorie, high fiber, vitamins A, K, C, anti-inflammatory properties
10. Kiwi–Twice the vitamin C as an orange, almost as much potassium as a banana
11. Sweet Potatoes–Nutrient-packed, antioxidants, fiber, beta-carotene
12. Broccoli–Packed with vitamins and minerals, beta-carotene, fights cancers
13. Avocados–A top weight-loss food. Monounsaturated fats to keep you feeling full.
14. Lentils–High in protein, prevent insulin spikes that cause body to create excess fat
15. Salmon–Has omega 3s
16. Chiles–The spice cranks up your metabolism
17. Cocoa–Fiber, iron, magnesium, antioxidants. Sprinkle unsweetened cocoa powder on your yogurt or oatmeal.
18. Matcha–A fine powdered tea, vitamin C, zinc, phytochemicals, metabolism-boosting
19. Kefir–Fermented milk product. Five times the probiotics as yogurt, with phosphorus and calcium.
20. Plain Greek Yogurt–Protein, calcium, probiotics, vitamin-packed
21. Flax Seed–Fiber, alpha-linolenic acid (ALA), an omega-3 fat, protects against cancers, insulin resistant, magnesium
22. Cinnamon–Fiber, iron, calcium, blood-sugar control, cognitive stimulant
23. Water–Okay, so it’s not a food, but it’s worth mentioning here. Carry it with you all day. It helps maintain your balance of body fluids and can help control calorie consumption.