Good diet foods improve all aspects of health.

They boost energy levels out of the roof.

Favour weight loss.

And make you even smarter.

Simply put good food make you a better human being and your life more AWESOME!

List of Good Diet Foods To Eat To Look and Feel Great

Here are good diet foods that will improve your health and make feel great mentally and physically. Day in and day out.

All options listed below are a real food created by nature and meant to be eaten by humans.

Base your diet mostly around these one-ingredient and nutrient-dense foods and your body will thank you for that.

Meat and Poultry

Unprocessed meat like beef, lamb, pork, chicken, turkey is a protein rich food that provides body with full spectrum of amino acids.

Processed food like sausages, ham, burgers, etc. are not on the list.

Naturally grown and grass-fed meat is the best as it is free of growth hormones and antibiotics.

Fish and Other Seafood

Fish like tuna, salmon, tilapia, hake, mackarel or any other real fish is a great source of protein.

The same applies to other seafood – shrimps, crabs, lobsters, oysters, spirulina, etc.

You can find fresh or frozen fish pretty much in every decent food store. Even canned, salted or smoked fish will be a LOT healthier than processed food like fish fingers, fish sticks or fish cakes.

Fatty fish is a great source of essential omega-3 fatty acids as well. Most people these days eat way too much Omega-6 and not enough Omega-3. Outbalanced proportion between these two essential fatty acids cause excessive inflammation which raise the risk of all sorts of diseases.

If you can access and can afford choose wild fish. It contain less contaminants and better ratio of Omegas.

Eggs

Eggs are among the most nutritious food on our planet. Egg yolks especially. They are loaded with vitamins, minerals and various powerful nutrients. Definitely nothing to be avoided.

Choose healthy methods for preparing eggs, without adding extra fat and calories. Boil, poach or fry your eggs on nonstick pan. Eating raw eggs is not recommended to avoid many different food borne illnesses.

When choosing your eggs, conditions the animals were living and what they were fed with matters. Free-range eggs produced by hens raised on pasture is your best bet as they are the most nutritious.

The list is followed with Omega-3 enriched, free-range, cage-free and organic varieties or eggs. Although the conventional eggs you can find at any supermarket appears to be the least nutritious they still are real and healthy food.

Eat Nuts and Seeds

Rich in healthy monounsaturated fats and other essential nutrients for healthy body. Nutrients found in nuts and seeds make skin firm, improve eyesight, keep nails strong, hair healthy, help to prevent migraines and provide many other health benefits.

Walnuts and ground flaxseeds are especially rich in omega-3 fatty acid.

If you are looking to lose weight, be sure to consume nuts and seeds in a moderate portions because they contain a lot of calories.

Vegetables

Vegetables are one of the healthiest foods you can eat. They contain fiber, vitamins, minerals, antioxidants and water essential for the human body.

Vegetables in different colors have different nutrient composition. The more colors on your plate, greater the benefit.

Eat variety of vegetables every day. And eat them a lot. Vegetables are alkalizing and they normalize the environment in a stomach.

Eat veggies fresh, steamed or grilled. Frozen varieties are about as nutritious as fresh ones. Avoid canned and pickled vegetables though.

Keep in mind that starchy veggies like potatoes, yams, corn, peas contain more calories than water-rich, nonstarchy vegetables like cucumbers, spinach or bell peppers.

Fruits

Fruits are healthy. Everyone knows that. Fruits are real whole foods rich in fibers, vitamins, minerals, antioxidants and phytonutrients.

Daily portion of fruits can reduce the risk of heart diseases.

Because of high fiber, water content and chewing effect fruits also tend to be very fulfilling as a result you feel so full that you automatically eat less of other foods.

It is a good idea to replace manufactured snacks with whole fruits. Not fruit juices or dried fruits that are sugar-bombs and do not provide satiety.

Fats and Oils

Fats are found in each cell of the body and are critical components of the brain, nervous tissue and hormonal functions. Therefore fats and oils should be included in a healthy diet.

Healthy sources of fat is grass-fed animals and unrefined, cold-pressed or extra-virgin varieties of oils. Seed and vegetable oils such as soybean oil, canola oil, corn oil, sunflower oil and others are generally unhealthy.

Whatever oil you choose, avoid all processed and hydrogenated oil varieties like the plague. All amazing health benefits of oils are negated due to this harmful, unnatural processing method that extends shelf life. Significant amounts of trans fats are formed during this process as well.

Add oil cold to the meals or use it to cook the food.

Don’t cook in oils high in polyunsaturated fats as they form free radicals and harmful compounds when undergo oxidation. These would be oils like fish oil, flax seed oil, most nut oils.

For low or medium-heat cooking use olive oil, avocado oil or macadamia nut oil which is mostly monosaturated.

For high-heat cooking choose saturated fats such as coconut oil, palm oil, grass-fed animal fats or butter. They are more stable in the heat.

Although fats are vital for a healthy body you have to be careful with them. Each gram of fat yields 9 calories while 1 gram of protein or carbohydrate only 4 calories. It’s more than the double amount of the calories.

Water and Other Liquids

Water is essential. It keeps your body functioning properly.

All liquids you consume count towards hydration. Carbonated water, tea and coffee too.

There isn’t a magic amount of water you need daily. If you exercise or have physically tough job, you probably need more water than those who don’t. Drink when you are thirsty and you’ll be fine.

Anyways try to consume at least somewhere around 2 liters or 8 glasses of liquid daily.

Avoid drinks with sugar and artificial sweeteners though.

To turn regular water into a healthy lemonade try adding a fresh lemon juice and stevia to it.

List of Food That is Not For Everybody

Due to the risk of allergies or intollerances you may consider limiting or avoiding hereinafter mentioned type of food.

Grains

Especially the ones that contain gluten. Both – refined and whole grains.

Many people have a gluten sensitivity or intollerance to it which means they cannot process gluten properly. As a result it causes a serious response in a digestive system. Gluten messes up a gastrointestinal tract either inflaming it or actually damaging it.

Gluten is found in wheat, barley, and rye.

As gluten is present in wheat, it means gluten is present in flour. That means it’s found in bread, pasta, donuts and all other bakery goods. Gluten is used in practically every processed food as a stabilizing agent as well.

Gluten is so common in the modern diet that many people have no idea that they are gluten intolerant and never notice the side effects.

Avoiding gluten means you’re likely to adopt other whole grains and flours that lack gluten, such as buckwheat, quinoa, millet, teff, sorghum, and wild rice.

Keep in mind that grains are a food group that contains absolutely no essential nutrients that you can’t get in much greater amounts from animals and vegetables.

Dairy

Dairy contains lactose. About 75% of the world’s population is lactose intollerant.

Dairy consumption can cause digestive symptoms such as bloating, gas, feeling of fullness, swelling in the abdomen, nausea, vomiting, diarrhea and related symptoms. Dairy can lead to increased acne and a higher risk of prostate cancer.

If the food label includes any of the following words, the product contains lactose: milk, lactose, whey, curds, milk by-products, dry milk solids, nonfat dry milk powder.

However, lactose intolerant people can sometimes consume fermented dairy like yogurt or high-fat dairy products like butter. Some people can also be allergic to other components in milk, like the proteins.

But…eating Good Diet Foods Isn’t Just Enough

Consuming healthy foods isn’t just enough to live a truly wonderful and healthy life. You should also avoid at all cost unhealthy foods that cause millions of death every year.

The post Good Diet Foods the Most Fit and Healthy People Eat appeared first on Abs Experiment.

Looking for some protein rich food to include in your diet? You’ve came to the right place.

Here you’ll find the list with more than 280 food high in protein available around the globe.

My inital goal was to make the complete list of protein rich food in every food group with highest protein to calorie ratio. That said the majority of edible one component protein rich whole-food on the planet Earth I was able to find a nutrition value for are listed here.

The list is categorized in: meat and poultry, dairy, seafood, nuts and seeds, vegetables, grains and fruits section. Click on each of them to jump straight to the specific category.

The nutrutional value is stated for 100g of each product. Next to each product you will find how many calories you need to consume to get 1g of protein.

The list begins here:

Meat and Poultry is the Top Food Highest in Protein

While meat and poultry is high in protein and other nutrients like iron, zinc, selenium and vitamins like A, B and D, it also contains high amounts of saturated fats. To avoid a ton of unnecessary calories coming from fats try to choose the leanest cut of meat.

Domestic Meat

Game meat

These animals are bred in the wild and are free of growth hormones that are used in domestic meat. It is an excellent source of vitamins and minerals that are essential for good health. This is probably one of the most ecological protein sources you can have these days. The only thing is it can get pretty expensive as it’s exotic meat and could be hard to find a place get some.

Poultry

Poultry often is classified in “white meat” and “dark meat”. While white meat is considered as much healthier than dark meat because it has less fat and myoglobin(1), which carries oxygen, dark meat is believed to contain more vitamins and minerals. For example chicken drumsticks contain nearly double the concentration of iron and zinc found in chicken breast.

Domesticated Birds

Game Birds

Game birds can be classified as “wild” and “farmed”. Wild game birds are more lean and taste different than their counterparts. They are also free of growth hormons and antibiotics.

Eggs Have the Highest Biological Value of Protein

Nutritionists use eggs as a standard when comparing protein absorption rate of other foods. Egg protein is highly usable by our body. Human body can absorb 93.7% of protein coming from eggs, but only 84.5% from milk, 76% from fish, 74.3% from beef and as low as 64% from rice.

In addition eggs supply us with essential amino acids and are packed with several vitamins and minerals including riboflavin, folate, vitamins B6, B12, D and E, iron, zinc, choline and phosphorus. The greatest amount of vitamins and as well as half of the egg’s protein is in egg yolk.

Dairy Products are High in Protein

Dairy products are excellent source of protein, minerals, vitamins like D, A, B2, phosphorus, calcium and electolytes. Dairy proteins, particulary whey protein, are rich in branched chain amino acids (BCAAs).

In dairy there are two types of protein – casein and whey. Cow’s milk consist of 80% casein and 20% of whey. Casein has slower digestion rate than whey which results in prolonged delivery of amino acids. In contrast, whey is known as “fast” protein because it is digested quickly.

Milk

Yogurt

Cheese

Cottage Cheese

Seafood is Protein Rich Food

Seafood is a complete protein source. Fish and other seafood does not only provide a great amount of protein, but also the essential healthy fatty acids like omega-3 and 6 that our body can’t produce itself. Seafood is a natural source of different minerals and vitamins like A, B2 and D. If possible choose naturally grown not farmed options.

Fish

Mollusc or Mollusk

Crustaceans

Shellfish

Seaweed

Nuts and Seed are High Protein Food Too

Nuts and seeds are high in protein. They are also a source of healthy oils like omega-3 and 6, vitamin B and other essential minerals like iron, magnesium, potassium and copper. They are a great snack, but should be consumed with a moderation as calories can add up quickly.

Nuts

Seeds

Vegetables Rich in Protein

Vegetables are not considered as a significant protein source because there are not that much of protein in them. But that doesn’t mean that there are no protein at all. In fact there are some vegetables worth highlighting that have greater amount of protein than others. Take for instance watercress as an example with 1 gram of protein per every 6 calories. That’s the same protein and calorie ratio as for lean beef.

Mushrooms

Beans and Peas

Although, beans and peas do not provide full spectrum of essential amino acids, they are very similair to meats, poultry and fish in contribution on nutrients. They are an excellent source of dietary fiber and nutrients like folate and potassium.

Nutritional value stated here is for cooked/boiled product unless specified otherwise.

Grains ar High in Protein as Well

Usually grains are not considered as a protein source, because they doesn’t have a complete amino acid profile and they also are high in carbohydrates. BUT they serve ideally as an additional protein source, because grains are rich in fiber with their many health benefits. So it is good to know which of grains are packed with the most protein.

Fruits With the Highest Protein Content

Fruits particulary are short on protein, but there are fruits that are lower with carbohydrates and have more protein than counterparts. If you love fruits and are looking for more protein in your diet then it is good to know which fruits exaclty can supply some protein for your system.

The list ends here.

If you did find it useful, don’t forget to bookmark it.

For determination of nutrition value I used USDA, Self, MyFitnessPal, CalorieCount, multiple other websites and Google. If you notice that something is missing, let me know and I will update the list.

The post List of 280+ Protein Rich Food on Planet Earth appeared first on Abs Experiment.