What Healthy Food to Eat

Following a diet full of healthy foods is something we all wish we could do and maintain, but it’s much easier said than done. There are so many excuses that hold us back like ‘too little time’ or ‘too much stress’, but the truth is there is no excuse good enough to justify denying your body healthy foods too often.

To help you out a little, we have put together a list of great healthy foods and separated them out into the 3 macronutrients: protein, carbohydrates and fat. Read on, learn what are healthy foods to eat and upgrade your shopping list and your diet.

Guide to What Healthy Food to Eat

Healthy Fats

Healthy Fats to Eat

Yes there is such a thing as healthy fats. In fact, your body really benefits if you include them in your diet. So what are healthy fats and what foods contain them?

Well there are two main types of healthy fats – polyunsaturated fats and monounsaturated fats. They are commonly referred to as 'unsaturated fat' and can be classed as healthy because when eaten in the right amounts they provide the following benefits:

  • Help to lower bad cholesterol (LDL) and increase good cholesterol (HDL)
  • Help to lower blood pressure
  • Help to reduce the level of blood triglycerides
  • Help reduce the risk of heart disease
  • Help improve insulin sensitivity
  • Help prevent abnormal heart rhythms

Foods That Contain Healthy Fats

Here is a list of amazing foods that contain good fats:

  • Salmon
  • Tuna
  • Herring
  • Trout
  • Sardines
  • Mackerel
  • Fish oil
  • Olive oil
  • Sesame oil
  • Canola oil
  • Peanut oil
  • Olives
  • Avocados
  • Walnuts
  • Almonds
  • Peanuts
  • Cashews
  • Hazelnuts
  • Macadamia nuts
  • Pecans
  • Flaxseeds
  • Chia seeds
  • Sunflower seeds
  • Sesame seeds
  • Pumpkin seeds
  • Soymilk
  • Tofu

What are unhealthy fats?

There are two types of fats that are potentially harmful: saturated fat and trans fat. The latter is the worst type of fat for you to put into your body.

Eating too much saturated fat can increase bad cholesterol (LDL) levels and trans fat will do this whilst suppressing the levels of good cholesterol (HDL) at the same time. The risk of heart disease is therefore much higher in trans fat.

You will find saturated fat in things like dairy products, coconut oil, fatty meats and cured meats. Trans fats are common in fried foods, cookies, pastries, cakes and processed snack foods. If you are ever in doubt, just check the label on the packaging to check.

Healthy Carbohydrates

Healthy Carbohydrates

Contrary to popular belief, carbohydrates are not your enemy. Most fad diets or weight loss plans focus on reducing or eliminating carbs, but in reality you can have a perfectly healthy diet that includes some amazing and nutritious carbohydrates.

It's helpful for you to understand the different types of carbohydrates and what they mean for your health. The best approach is to know that there are 3 main types of carbohydrates – fiber, sugar and starches, and also that carbs are either refined (simple) or complex.

It’s mainly complex carbohydrates that you want to eat more of, but there are also simple carbs like fruits that are worth including for an overall healthy diet.

Complex carbs contain more nutrients, are higher in fiber and your body digests them more slowly, so they fill you up more effectively and can actually help with weight loss.

Healthy Foods that Contain Carbohydrates

Here is a list of great foods that contain include a higher amount of carbohydrates:

  • Oats
  • Sweet potatoes
  • White potatoes
  • Kidney beans
  • Lentils
  • Peas
  • Chickpeas
  • Quinoa
  • Couscous
  • Brown rice
  • Whole wheat pasta
  • Whole wheat bread
  • Butternut squash
  • Pumpkin
  • Beetroot
  • All Vegetables
  • Whole fruits
  • Almonds
  • Hazelnuts
  • Walnuts
  • Peanuts
  • Macadamia nuts
  • Chai Seeds
  • Pumpkin Seeds

Carbohydrates to Avoid on a Low Carb Diet

If you are considering a low carb diet for weight loss or fat loss to get more shredded, then there are some carbohydrate-heavy foods that you may want to avoid.

Whilst some of these foods are fine to include in an overall balanced diet, if you want to maintain a low carb diet then you might need to cut them out or reduce them significantly. These foods include:

  • Bread
  • Grains
  • Pasta
  • Sugary food (you should always keep these low)
  • Beans
  • Legumes
  • Starchy vegetables
  • Milk
  • Beer (sorry)

Best Foods for Protein

Best Foods To Eat for Protein

Protein has always been the hero food type when it comes to a healthy diet. It’s also closely associated with both weight loss and muscle gain. This is because it reduces hunger levels, boosts your metabolism, and your body uses protein to build and repair tissue.

A healthy diet will always include foods that are high in protein and below are some of the best options for you to consider.

Foods That Are High in Protein

Here is a list of amazing foods that will give you the protein boost you need:

  • Eggs
  • Chicken breast
  • Turkey breast
  • Lean pork chops
  • Oats
  • Cottage cheese
  • Broccoli
  • Brussel Sprouts
  • Lean beef
  • Salmon
  • Shrimps
  • Tuna
  • Quinoa
  • Lentils
  • Soybeans
  • Kidney beans
  • Lentils
  • Peanuts
  • Almonds
  • Pistachios
  • Cashews
  • Tofu
  • Low fat yoghurt
  • Pumpkin seeds
  • Chia seeds
  • Chickpeas
  • Nut butters

How Should You Split Your Macros?

There is no straight forward answer to this question, mainly due to these variables:

  1. Your goals specific
  2. Your body type
  3. Your gender
  4. Your age

Nevertheless, we don’t want to leave you hanging without pointing you in the right direction so here is a top-level guide to get you started:

If you are looking to maintain a healthy diet then split: carbs 30-50%, protein 25-35%, fat 25-35%

If you are looking to lose body fat then split: 10-30% carbs, 40-50% protein, 30-40% fat

Bear in mind that macros are only a small part of the overall puzzle. If you are trying to lose weight for example and you eat too many calories, it really won’t matter how much time you have invested in executing perfect macros.

At the end of the day a healthy diet is about balance. Everything in moderation and a good variety of nutrients across all the food groups and including all the macronutrients. Knowing what healthy food to eat is a key tool to enable you to build and maintain a healthy diet effectively.

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