A healthy diet needs to contain a balanced mix of the 3 key macronutrients, carbohydrates, protein and healthy fats. It also needs to contain the key micronutrients, including vitamins and minerals, that the body requires for optimal performance. In this article, we provide you with the authoritative list of one hundred foods that you should add to your diet.
The Top 6 Protein Sources
- Seafood (anchovies, mackerel, herring, sardines, trout, tuna, salmon, oysters, scallops, shrimp, flounder
- Poultry (chicken and turkey – skin removed
- Dairy (reduced on low fat milk, cheese, yogurt
- Meat (lean cuts of beef, pork, lamb, bison, ostrich, venison
- Eggs (the perfect protein source!)
- Protein Powder (unsweetened whey or egg white based)
Top 10 Fibrous Carbohydrate Sources
- Brussels Sprouts
- Spring Onions
- Peppers (Red or Green)
Top 11 Monounsaturated Fat Foods
Monounsaturated fats have the ability to reduce blood cholesterol levels and insulin levels. The best food sources of monounsaturated fats are:
- Olive Oil
- Canola Oil
- Peanut Oil
- Rapeseed Oil
- Macadamia Nuts
- Brazil Nuts
Top 11 Sources of Omega 3 Fatty Acids
- Rainbow trout
- Albacore tuna
- Fish Oil
- Krill Oil
- Flaxseed Oil
Top Ten Alkaline Foods (that you need to start eating today to balance your pH and kick-start your fat loss)
- Sprouted Beans
- Salad Greens
Top 10 Sources of Iodine
Your thyroid gland is a key factor in your weight loss success. That’s because the thyroid, located in your neck, is responsible for regulating metabolism. The more iodine you take, the more you balance out your thyroid.
Eat foods that high in iodine content, such as . . .
- Canned tuna
- Canned sardines
- Boiled eggs
- Plain Yogurt
- Canned Corn
- Green beans
7 Superfoods to Eat Daily
Grapes – Grapes pack a powerful blend of health enhancing and weight loss inducing benefits into a delicious snack food that you can overindulge in without guilt.
Almond Nuts – Almond nuts have been shown to reduce colon cancer while eating any sort of nut dramatically reduces the risk of heart disease. If that is not impressive enough, scientists believe that getting into the habit of eating nuts every day will prolong a person’s life by two years.
Goji Berry – Goji berries are causing a sensation in the nutritional world, with researchers calling them the Rolls Royce among berries. Here’s why you need to get in the goji berry habit…
- They contain 500 times more Vitamin C than oranges
- They contain Vitamin E, which is very rare in a fruit
- They contain more beta carotene than carrots
- They boost testosterone
- They enhance the libido
- They contain 19 amino acids, including the essential amino acids
- They contain 22 trace minerals, including zinc, calcium and selenium
- They lower blood sugar levels
- They decrease cravings by providing satiation faster than any other berries.
Apples – Apples are a powerful source of antioxidants. They are also a natural source of phytonutrients that promote the health of your bones.
Avocado – Avocados are overflowing with plant sterols, which have been shown to lower cholesterol levels. Studies have also revealed that avocados help to lower LDL (bad) cholesterol levels as a result of their high content of monounsaturated fats.
Green Tea – Green tea has amazing thermogenic properties that can help you to burn off fat naturally. As a natural thermogenic agent, green tea has the ability to raise the body’s temperature to burn calories.
Grapefruit – Grapefruit’s secret weapon is its ability to control insulin. In turn, balanced insulin levels control blood sugar which, in turn, controls hunger. Since insulin is also a fat depositing hormone, it will also control the amount of fat which is being stored.
Ten Essential Herbs & Spices
Turmeric – The active ingredient in Turmeric, curcumin, attaches itself to the fat cells and encourages them to shrink and contract by suppressing the blood vessels needed to form fat tissue.
Cumin – Cumin is rich in phytosterols, which are plant-derived chemicals which have the ability to absorb cholesterol. In addition, cumin can give a potent boost to the metabolism
Capsaicin – Found in red hot chili peppers, capsaicin boosts the rate of metabolism, with a resultant faster calorie burn. Capsaicin is also a stimulant of adrenal production, which leads to a powerful surge of energy.
Basil Leaves – Basil is an amazingly effective anti-inflammatory herb with extraordinary healing benefits. It aids greatly in the digestive process, helping you to burn more calories. Basil also helps kill harmful bacteria that cause food poisoning.
Parsley – Parsley has powerful cleansing properties that help you to flush out your digestive system and lose weight. It is also very rich in calcium
Tarragon – Tarragon is an aromatic perennial plant which is rich in phytonutrients. These compounds function as powerful antioxidants. They are also co-factors in the metabolism process which speed up fat burn, leading to accelerated weight loss.
Ginseng – Ginseng will balance your metabolism. This will allow you to burn more calories 24 hours a day – even when you’re sleeping. Moreover, ginseng is the world’s greatest natural energy booster.
Guggul – Guggul aids greatly in improving thyroid function, which, in turn, regulates the metabolism, improves digestion and prevents the conversion of carbohydrates to triglycerides. At the same time, it helps to reduce the cholesterol level in the body.
Ginger – Ginger has the amazing ability to expand the blood vessels, which increases the body heat and so speeds up fat burn. If that’s not enough, ginger is a great appetite suppressant and satiate.
Garlic – Garlic has long been recognized as a superior health-enhancing herbal compound. Though it’s more than one hundred biologically beneficial compounds, it is a powerful detoxifier, metabolic booster, and diuretic.
Licorice Root – The natural compounds found in this common candy product can help to boost your metabolism and burn more fat. The active compound in black licorice is glycyrrhetinic acid. This compound is 50 times sweeter than sugar. Unlike sugar, however, it actually increases fat burning in your body.