We all need fat but only as long as it’s healthy fat. Below are a few types of healthy fats:
- Healthy Oils: Extra virgin olive oil (or EVOO as Rachael Ray calls it) and organic coconut oil both show anti-inflammatory and cardio-protective properties. Even though coconut oil is primarily a saturated fat, it’s comprised mostly of medium chain fatty acids, which are easier for your body to mobilize and burn.
- Nuts & Seeds: Many nuts & seeds including almonds, walnuts, and pecans can help reduce inflammation and support heart health.
- Avocados: This healthy fat-based “fruit in a veggie suit” is full of fiber, potassium, magnesium, and folate.
Looking to pack on some healthy proteins? Here is a list that will fit perfectly with your diet:
- Animal Protein: Beef, bison, chicken, turkey, eggs, fish and lamb, with about 7 grams of protein per ounce, are good choices. Keep them organic, grass fed, and wild.
- Beans & Lentils: For vegetarians, we’ll count beans and lentils as a protein, with 1 cup cooked boasting 15+ grams. Their stellar nutrient profile has been shown to help reduce cardiovascular and digestive disorders.
- Protein Powder: High quality protein powder made from grass fed whey, rice, pea or egg is typically very helpful in the life of a busy athlete.
Looking to fill up on carbs, but don’t want the unhealthy fattening kind? Try these healthy choices:
- Brown Rice: With its slew of B vitamins, fiber, phosphorus, magnesium, selenium, and iron, brown rice nutritionally knocks out white rice.
- Fruits and Vegetables: Most of us enjoy fruits, but veggies can be a harder sell. However, their abundance of vitamins, minerals, antioxidants, and fiber is unparalleled so eat them!
- Quinoa: It’s technically considered a seed, although commonly referred to and eaten as a fibrous grain. It’s also got the goods (essential aminos) to be deemed a complete protein.
Contributor: Dr. Gregg Baron
The statements made in this article have not been evaluated by Health Canada or the U.S. Food and Drug Administration. None of the information presented is intended to diagnose, treat, cure or prevent disease.