Foods I Enjoy!

Due to some recent discussion, I felt it would be helpful to identify some foods I enjoy and/or recommend. I will be separating them into their primary macro nutrient if possible, i.e. foods that are high in fat, protein or carbohydrates.

Please keep in mind that this list will not be all inclusive. It is quite likely I overlooked something. Also, please remember this is not meant to exclude food either. All food can be consumed in moderation. Just because I did not include the Big Mac as a good source of protein does not mean you have to abstain from Big Mac’s forever. You won’t find wine listed as a great source of carbohydrates either but that does not mean you have to stay away from alcohol like a dry county during prohibition.

Fats:

Coconut Oil - great for cooking and baking applications

Olive Oil - also great for cooking and for drizzling on salads

Avocado - I like them chopped with tomatoes as a side dish with a bit of lime juice and cilantro. Here are a few more ideas

Eggs - are a powerhouse because they are also a great source of protein. Please never throw away the yolk. I am pretty sure if you do, somewhere an angel loses it wings...or a chicken, I can’t remember

Grass Fed Beef - a bit more expensive than non-grass fed beef, but a much better Omega 3 to Omega 6 ratio which is important for overall health

Salmon or other fatty fish - not only do I fish decilicious when prepared properly, certain types are loaded with healthy fats. Enjoy as a dinner dish or smoked and served on a sandwhich. My personal favorite would be salmon sushi

Fish Oil / Omega 3 Fatty Acid supplement - fairly common and easy to find at most grocery or pharmacy stores now (and of course online as well). I like to freeze mine to reduce the “fish burps” you may get from them. If you’ve ever had fish oil, you know what I am talking about

Full Fat Dairy - while not everyone can handle dairy and it can be easy to overdo it, in moderation full fat dairy products can be a part of your diet. There are many fat soluble vitamins in dairy so consuming the low/non-fat versions actually decreases the amount of vitamins you absorb from your dairy

Flax and Chia Seeds - while I do not have any personal experience with these, many resources I trust recommend them as part of your overall healthy fat intake.

What are the benefits of healthy fats?

Improved metabolism, balanced hormones, and reduced cravings. Increased Omega 3 consumption specifically leads to better brain function and bone health, increased HDL which reduces risk for heart disease, lower triglycerides, and decreased inflammation. Considering inflammation has been connected with numerous health conditions, decreasing inflammation should be a high priority for anyone looking to improve their overall health.

You may find this helpful as well:

Protein:

Eggs - my personal favorite. Per gram of protein one of the most economical sources. And when combined with the healthy fats that eggs offer, they are simply a powerhouse food. Eggs, at least in my opinion, are relatively neutral flavored meaning they can be paired with almost anything. They can be hardboiled for a portable, easily portioned snack. They can be scrambed relatively quickly and mixed with all types of vegetables, seasonings, or sauces to meet your tastes desire. I personally have a soufle dish which I use to microwave cook them into a nice egg patty. I will eat the egg patty with almost anything

Chicken Breasts - not quite as good as eggs in terms of affordability, but still reasonably priced. One of the easiest ways to prepare chicken, in my opinion, is cubed and stir fried with olive or coconut oil and your favorite vegetables. It is quick (from thawing in the microwave to dinner plate less than 30 minutes easily) and healthy

Beef - steak, various roasts and grass fed ground beef are great options for a solid protein source. If you are not a “rare” person, steaks are a very quick meal option especially if paired with a microwaved baked potato and/or microwaved steams vegetables. Roasts may take more time to cook compared to steaks but that should not deter you if you own a crock pot or pressure cooker. It’s a matter of tossing your ingredients in a letting the machine do the rest. And grass fed beef makes a great hamburger or meaty pasta sauce.

Salmon or Tuna - there are other fish, but these are the two that I have the most experience with and I know are easy to find at any local grocery store. Salmon or Tuna baked in a bit of butter and garlic or sauteed with some oil and soy sauce are both quick and delicious. And I’m no snob, canned tuna is great in a pinch because it does not need refrigerated and is easily portable. Related to that, there are also tuna pouches as well

Cottage Cheese and Greek Yogurt - both handy options that can be mixed with nuts or berries. They are easily portable as snacks

String Cheese - can sometimes be pretty good in terms of carbs to protein ratio. Also portable

Whey protein powder - almost as affordable as eggs. Whey protein is very convenient for days when you know you did not consume enough protein but you simply do not have time to cook or you do not have much of an appetite. Can be very useful to have a shaker bottle so you do not always have to use a blender

What are the benefits of consuming protein?

Protein is the most satiating of the nutrients, meaning it helps you feel full/satisfied after your meals better than fat or carbohydrates. Protein helps keep blood sugar more stable after a meal. Protein is the building block of life. Your body needs it for all cells to build and repair, like your muscles after a hard workout. While your body can produce it’s own energy like carbohydrates, it must get protein from the foods you consume. Without which, your body cannot perform it’s necessary functions. Unlike fat or carbohydrates, it is very hard for your body to convert excess protein into increase body fat stores.

Carbs:

Rice - very easy to cook if you have a rice cooker. Bonus; rice cookers also double as vegetable steamers. Brown or White is fine, there is really not that drastic of a difference between them. There are arguments made in favor of either. Also fairly easy to portion out. If you tire of one flavor easily, you can add seasonings to the cooking water for some seasoned rice. Goes well with most dishes

Oats - I personally consume old fashioned rolled oats because I am lazy. Steel cut would likely be a bit better it just takes more time. Oats are easy to add to recipes or cook as a bowl of oatmeal. I actually add them to my microwaved eggs; increasing or decreasing the quantity based on my goals at the time

Potatoes - thrown in with a roast, cubed and roasted in the oven, baked in a microwave; each of these are easy ways to work potatoes into your diet. Mashing takes a bit more work and may not always be the healthiest depending on how much “other” stuff you add

Quinoa - one of the few grains that are actually a complete protein source as well, preparation is easy if you have a rice cooker

Just about any vegetable - while not a significant source of carbs, vegetables typically do not have much protein or fat. They are a great source of micronutrients. I enjoy many vegetables raw, but also chopped into a salad or stir fry, steamed or put into a roast to get nice and soft.

Apples, berries are good in terms of fruit - I like apples because they are a really good source of fiber and berries because they hard to overeat and easy to mix with salads or Greek yogurt. I am not a fan of too much other fruit because of the sugar content. If you are going to eat sugar, fruit is definitely a better option than candy, but still, remember that fruit is easily overdone.

What are the benefits of carbs?

Carbs are an easy energy source for your body, as such they can be easy to overdo. Carbohydrate foods are where you get the necessary fiber for your bodies digestive health, especially from vegetables.

Nuts:

Almonds, walnuts - hard to place these as they are pretty mixed in terms of macros. Mixed into salads, smashed into a baking recipes or eaten by themselves, nuts pack of mix of healthy fats and protein into your diet. Due to being very dense in calories, they are easy to over eat, but can still be part of a health diet in moderation.

I hope you found this list helpful. If you have any questions be sure to reach out to me!