How to Start Eating Healthy

#1) PROTEIN: Priority Numero Uno. 

Protein is amazing.

Your body uses protein to rebuild your muscles and keep you strong, especially if you are exercising or strength training regularly.

Protein is both good for you AND satiating without being a calorie bomb.

Protein can come from any number of sources, including:

  • Meat (steak, bison, pork).
  • Fowl (chicken, turkey, duck).
  • Eggs![10]
  • Fish and shellfish (salmon, tuna, shrimp).
  • Legumes (black beans, chickpeas).

When building a plate, aim for the following amount of protein:

  • Dudes: 1-2 servings (6-8 oz or about 170-228 g): two palms
  • Dudettes: 1 serving (3-4 oz or about 85-114 g): 1 palm.

#2: VEGETABLES: The difference-maker when it comes to healthy eating and weight management.

They are nutrient-dense: full of all the good nutrients that your body can use to function at optimal performance.

Next, they are energy-dense but calorie-light, which means you can eat lots of them, you’ll feel full, but you’re unlikely to over-consume calories.

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Here’s a quick, non-complete list of veggies that can fill your plate:

  • Broccoli
  • Broccolini
  • Cauliflower
  • Spinach
  • Kale
  • Spaghetti squash[12]
  • Brussels sprouts
  • Zucchini
  • Cucumber
  • Carrots
  • Onion
  • Asparagus

#3) HEALTHY CARBOHYDRATES: Fuel and fiber! 

These are the foods that can be an important part of a diet, provided you eat them in the right quantities for your goals.

These foods are also great to consume right after a strenuous strength training workout to help your muscles and liver refill their glycogen stores (their energy tanks[13], essentially).

Examples of healthy carbohydrates:

  • Rice, brown or white
  • Legumes, lentils
  • Quinoa
  • Potatoes
  • Sweet potatoes
  • Yams
  • Pasta
  • Whole grain bread.

#4) HEALTHY FATS: No longer the enemy!

Fat had a bad rep in the 70s, 80s, and 90s, but now things are swinging wayyyyy back in the other direction.

In some circles, fat is now considered the healthiest thing on the planet, will do your taxes for you, and is considered a superfood.

Healthy fat can be found in foods like:

  • Avocado
  • Almonds
  • Walnuts
  • Macadamia nuts
  • Olive oil
  • Almond butter
  • Peanut butter

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Saturated fats can come from things like:

  • Whole milk
  • Full fat dairy
  • Coconut oil
  • Grass-fed butter
  • Lard
  • Fatty cuts of meat

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