Fuel Your Body the Right Way: Healthy Food + Sneaky Food Watchlist

Proteins — Build Strong, Recover Faster

1. Chicken breast (grilled or baked, no skin!)
   Lean and mean muscle fuel.

2. Turkey breast
   Like chicken’s cooler cousin.

3. Eggs (whole or whites)
   Nature’s perfect protein package.

4. Wild-caught salmon
   Omega-3s to keep your brain and joints happy.

5. Lean grass-fed beef
   Go red, but keep it lean.

6. Canned tuna (in water)
   Convenient and clean.

7. Low-fat Greek yogurt & cottage cheese
   Creamy, protein-packed snacks.

8. Plant power: Tempeh, tofu, lentils, beans
   Veggie protein that holds its own.

Sneaky Protein Pitfalls — Watch Out!
🚫 Fried chicken or any breaded/battered meat/fish
🚫 Processed deli meats, sausages, hot dogs
🚫 Protein bars or powders with added sugars and fillers
🚫 Low-quality vegetarian processed meats

Carbs — Smart Energy That Lasts

1. Sweet potatoes
   Your slow-burning, nutrient-rich starchy friend.

2. Quinoa
   The all-star carb with bonus protein.

3. Steel-cut oats
   Breakfast that powers your day without crashes.

4. Brown rice
   Better than white, but keep your portions smart.

5. Legumes (beans, chickpeas)
   Carbs with a side of protein and fiber.

6. Whole grain bread
   Look for 100% whole grain — no sneaky sugars.

Sneaky Carb Traps
🚫 Jasmine rice (high GI, blood sugar spikes)
🚫 White potatoes (including mashed or fried) — moderate to high GI, especially when fried
🚫 White bread, bagels, sugary cereals
🚫 Instant oatmeal packets loaded with sugar
🚫 Fruit juices, dried fruits, canned fruit in syrup
🚫 Packaged snack foods (crackers, rice cakes, chips)

Veggies & Fruits — Nature’s Powerhouses

• Vegetables: Broccoli, spinach, kale, carrots, bell peppers, cauliflower, zucchini, green beans

• Fruits: Berries, apples, oranges, pears, kiwi

Why? They’re loaded with fiber, vitamins, minerals, and antioxidants that keep you full, balanced, and energized — way beyond just “carbs.”

Fats — Good Fats, Great Gains

1. Avocados
   Creamy fat that loves your heart.

2. Nuts & seeds (almonds, walnuts, chia, flax, pumpkin)
   Crunchy, satisfying, nutrient-dense.

3. Extra virgin olive oil
   Liquid gold for your salad and light cooking.

4. Fatty fish (hello again, salmon!)
   Double duty: protein and healthy fats.

5. Natural nut butters (no sugar or added oils)
   Perfect spoonfuls of healthy fats.

Sneaky Fat Fails
🚫 Margarine and shortening (trans fats)
🚫 Packaged baked goods (cookies, crackers) loaded with hidden trans fats
🚫 Fast food fried snacks

Quick Tip for Your Plate:

Aim for colorful variety — the more colors, the more nutrients. Think of veggies & fruits as your nutrient foundation, proteins as your muscle builders, smart carbs as your energy fuel, and healthy fats as your brain and hormone helpers.

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