What am I supposed to eat?

If I had a nickel for every time I get asked this question…I would probably be typing this blog post out from some island in the South Pacific.  This is a legitimate question though.  With all the information and misinformation out there, knowing what we are supposed to eat and what we should be avoiding is very challenging.

There are several problems with foods in general.  Here in America, we are spoiled.  Provided you have the money, we have access to virtually anything and everything that we want to eat.  Our excess calories that we get from a lot of these foods has run parallel with our levels of obesity in this country. Do you really want the answer to why the United States is the most clinically obese country in the world?  Of the 502 million obese adults worldwide, 99 million of them live in the United States.  It is the foods we eat that is the root cause to this problem.  The World Health Organization recently stated that the across-the-board rise in obesity appears to be driven by changes in the global food system and the increased availability of processed, affordable foods, along with more sedentary lifestyles.

Of course we eat more processed foods.  They are affordable (cheap), easy to prepare and in some cases require no preparation at all.  So what can we eat?  What should we eat?  I am going provide you the list.  This is a pretty all inclusive list and feel free to come on back here often and look at it again.  I highly recommend that some if not most of these foods get added to your nutritional plan

Vegetables

Asparagus
Avocados
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Collard greens
Crimini mushrooms
Cucumbers
Eggplant
Garlic
Green beans
Kale
Mustard greens
Onions
Peas
Portobello mushrooms
Potatoes
Rainbow chard
Romaine lettuce
Shiitake mushrooms
Spinach
Summer squash
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens
Winter squash
Yams

Calcium-Rich Foods

 Almond milk

Cheese, low fat
Cottage cheese, low fat
Milk, skim or 1%
Orange juice with calcium
Rice milk
Soy milk
Yogurt with active cultures, low fat

Fruits

Apples
Apricots
Bananas
Black olives
Blackberries
Blueberries
Cantaloupe
Cherries
Cranberries
Figs
Grapefruit
Grapes
Honeydew melon
Kiwifruit
Lemons
Limes
Nectarines
Oranges
Papaya
Peaches
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Strawberries
Watermelon

Grains

Amaranth
Arborio rice
Barley
Brown rice
Buckwheat
Bulgur
Corn
Jasmine rice
Millet
Oats
Quinoa
Rye
Spelt
Triticale
Wheat berries
Whole grain breads, cereal, pasta
Whole wheat breads, cereal, pasta
Wild Rice

Proteins

Almonds
Beef, lean
Black beans
Cashews
Chicken, skinless
Chickpeas
Egg whites
Eggs
Fish, unbreaded
Flaxseed
Garbanzo beans
Hemp seeds
Hummus
Kidney beans
Lima beans
Lentils
Miso
Navy beans
Nuts
Peanut butter, natural
Peanuts
Pinto beans
Pork, lean
Pumpkin seeds
Salmon, canned or fresh
Seafood, unbreaded
Sesame seeds
Soybeans
Sunflower seeds
Tahini
Tempeh
Tofu
Tuna, canned or fresh
Turkey, skinless
Veggie burgers
Walnuts
Wild game, skinless

Miscellaneous

Canola oil
Dark chocolate
Green tea
Olive oil

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4 thoughts on “What am I supposed to eat?”

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