Enjoy in moderation - (moderation is key!)
protein that is low in negative fats - this includes lean well-sourced grass-fed meats, poultry, seafood
complex carbohydrates high in fiber - eat organic whole grains, fruits, veggies, with an emphasis on leafy greens
Legumes, such as beans and lentils - a mix of complex carbs & protein, these are also high-fiber. They pack a nutrient rich punch without the fat of meat.
Fats with the proper balance of omega-3,6 & 9 fatty acids and NO trans fats - the good ones are olive oil, coconut oil, fish oil & nuts & seeds and their natural oils.
Reduce or Limit -
Simple carbohydrates - these contain high starch and/or sugar & are low in fiber. Found in breads, pastas, rice, potatoes and sweets
Dairy - full fat dairy products (try to aim for low fat to fat free, but watch out for the sugar labels, go organic if you can!) milk, cheese, yogurt, are all excellent sources of protein, but again, watch out for the sugar levels, some greek yogurts and plain yogurts are the lowest in sugars.
In general, make sure all meals contain a BALANCE of protein, healthy fat, and complex carbs (those high in fiber) The fiber that is natural to fruits, veggies and whole grains is non-soluable & not only slows down the absorption rate of food, thus moderating the release of glucose into the blood, but also fills you up! Fruits and veggies cleanse the body of toxins...especially when one takes anti-biotics or long term medications. They keep our metabolism working properly, & move the food along with ease. As most registered dieticians will tell you, fiber is one of the simplest ways to ensure that your body stays clean and light. Here is the templete of the most healthy proportions of the 3 macronutrients:
40% carbohydrate: 20% leafy greens, 20% whole grains and fruit
As you get more familiar with these categories, you will find it easier to make healthier food choices. Here's to your health!!!!