Simply put, they are proteins, carbohydrates and fats.
Knowledge is power when it comes to your nutrition. Knowing how these 3 work, which are the best and how to enjoy them helps better inform your food choices.
The idea is improvement, not extremes. Try adding more of these to your diet each day, keeping carbohydrates lower then the volume of fat and proteins you eat.
Here is a quick snapshot of what the proteins, carbs and fats are and examples of which are the most nutrient dense.
Try to stick to lean proteins. Grass fed or wild is always preferred.
When it comes to fish and shellfish, all are great. Fresh is ideal, canned is okay on occasion, just make sure it has no added salt and is in spring water or other healthy fats like olive oil.
- Beef (flank steak, top sirloin steak etc.)
- Lean Pork & Poultry (chicken, turkey)
- Rabbit meat, Goat meat
- Game meats (deer, elk etc.)
- Fish and shellfish (all types)
- Organ meats
- Bacon (nitrate free, lower salt preferred)
Carbohydrates (or Carbs)
Lots of fibrous and colorful vegetables provide a huge range of vitamins, minerals, phytonutrients, and fiber, it is very hard to overeat these.
- Fibrous and colourful vegetables
- Above ground (ex. spinach, asparagus)
- Non-starch root vegetables (ex. carrots, beets, sweet potato, onion)
- Avoid legumes (ex. peas, beans)
- Avoid grains (ex. corn)
- Moderate amounts of fruit (berries are great)
- Fermented foods (ex. sauerkraut, kimchi)
Not all fats are made equally, for the health benefits, it’s important to eat the right kinds.
Saturated fats – avoid all except for coconut oil
- Solid at room temperature
- Animal fat and dairy fats are predominantly saturated fat (except game meats and fish)
Monounsaturated Fats – eat the MOST of
- Also known as Omega-9 fatty acids
- Liquid at room temperature
- Most plant fats (better known as oils)
- Includes olive oil
Polyunsaturated fats – eat the MOST of Omega-3s
- Also known as Omega-3 & Omega-6 fatty acids
- Eat more Omega-3s like fish oil capsules or liquid (ideally high purity, high concentration) or eating fish on a more regular basis
- Omega-6s are more prevalent in our regular diet, but enjoy moderate amounts of these vegetable and seed oils (flax and chia oil etc.)
- Coconut Oil
- Olive oil
- Nuts (all types, raw, unsalted, not peanuts, they are legumes)
- best are macadamia, cashews and almonds
- Pistachio – unsalted
- Sesame seeds – in moderation
- Sunflower seeds – in moderation
- Pumpkin seeds – in moderation
- Nut oils, especially macadamia oil
- Avocado oil
- Toasted sesame oil (not too much as it is higher in Omega 6)
- Flax seed oil (don’t cook with this)
- Coconut milk, oil and cream
Any questions?? Let us know in the comments below!