By now we all know what not to eat and what to avoid to stay healthy, but what TO EAT to stay healthy?
You should be eating natural, unprocessed foods that humans are genetically adapted to eat. Research shows that such foods are great for health. But if you really arrange your meals, you can lose wight too!
For healthy people who exercise and don’t need to lose weight, there is absolutely no proven reason to avoid tubers like potatoes and sweet potatoes, or healthier non-gluten grains like oats and rice.
If you are overweight or have metabolic issues (low HDL, high LDL cholesterol, triglycerides, belly fat, etc.) you should restrict all high-carb foods.
Here is a list of food you NEED to include in your weekly menu:
- Meat: Beef, lamb, pork, chicken, etc. Humans have eaten meat for hundreds of thousands of years. Unprocessed meat is good for you, especially if the animals ate natural foods (like beef from grass-fed cows).
- Fish: Fish is great. Very healthy, fulfilling and rich in omega-3 fatty acids and other nutrients. You should eat fish (preferably fatty fish like salmon) every week.
- Eggs: Eggs are among the most nutritious foods on the planet. The yolk is the most nutritious and healthiest part. Omega-3 eggs are best.
- Vegetables: Contain fiber and many nutrients that are essential for the human body. Eat vegetables every day.
- Fruit: Increase variety, taste good, are easy to prepare and rich in fiber and vitamin C. They’re still pretty high in sugar, so eat in moderation if you need to lose weight.
- Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc. Rich in various nutrients, but very high in calories. Eat in moderation if you need to lose weight.
- Potatoes: Root vegetables like potatoes and sweet potatoes are healthy, but they’re still high in carbs. Eat in moderation if you need to lose weight.
- High-Fat Dairy: Cheese, cream, butter, full-fat yogurt, etc. Rich in healthy fats and calcium. Dairy from grass-fed cows will be rich in vitamin K2, which is very important for health.
- Fats and Oils: Olive oil, butter, lard, etc. Choose saturated fats for high-heat cooking like pan frying, they are more stable in the heat.
- Water: the most important liquid! You should drink water throughout the day and especially around workouts. No reason to drink a whole ton though, thirst is a pretty reliable indicator of your need.
- Coffee: Coffee is healthy and very rich in antioxidants, but people who are sensitive to caffeine should avoid it. Avoid coffee late in the day because it can ruin your sleep.
- Tea: Tea is healthy, rich in antioxidants and has a lot less caffeine than coffee.
- Carbonated soda without artificial sweeteners is fine.
Avoid sodas with sugar and artificial sweeteners, fruit juice, milk and beer.
Simple rule: Don’t drink calories.
From time to time you can enjoy:
- Dark Chocolate: Choose organic chocolate with 70% cocoa or more. Dark chocolate is rich in healthy fats and antioxidants.
- Alcohol: Choose dry wines and drinks that don’t contain added sugar or carbs: vodka, whiskey, etc.