Healthy Fats, Proteins, and Carbs

Healthy Fats, Proteins, and Carbs

Healthy Fats

Olive Oil = 1 TBS = 120 cals = 13.5g fat
In order to reap the benefits of olive oil, it should be added to food AFTER the food is cooked. Drizzle on salads and fresh vegetables. Topping a tomato with a bit of olive oil will increase your body's ability to use the lycopene in the tomato. Pretty cool, eh?
Natural Peanut Butter = 1 Tbs = 100 cals = 8g fat
A reasonable serving of natural peanut butter is one tablespoon for a snack and two tablespoons for a meal. Please understand that you must eat the NATURAL peanut butter. Read the ingredients and if it lists hydrogentated anything, put it back on the shelf.
Almonds = 1 oz. (22 whole) = 170 cals = 17g fat
Avoid salted as they are high in sodium. Add a small apple and you have an easy-to-pack, healthy, mid-afternoon snack!
Avocado = 1 medium = 115 cals = 15g fat
Avocados are so yummy! Try them on your salad, on top of black bean soup, with salsa on your eggwhites, or in your tuna wrap. They add a creamy, tasty and satiating bit of fat to your meal so that you stay full until the next feeding.
Ground Flax Seeds = 1 Tbs = 50 cals = 4g fat
I add a tablespoon to my morning oatmeal. It adds a fun, nutty flavor. It's also quite delectible in yogurt or on top of cottage cheese and strawberries.
Flax Seed Oil = 1 Tbs = 115 cals = 15g fat
Combine with balsamic vinegar for a twist on your typical salad dressing. If you are into that whole nutty flavor thing, try substituting it for peanut butter in your protein shakes.
Salmon = 4oz = 200 cals = 9.2 g fat
Salmon is high in protein (19grams per 4oz. serving) and low in carbs (0). It is best to eat it broiled, baked, poached or steamed.

Healthy Proteins
Eating a little high protein food at each meal helps reduce the appetite, plus the body uses energy to convert protein to carbohydrates; a process known as Gluconeogenesis.
If too much protein is consume regularly, then it can be converted to fat (indirectly) and stored, the same as carbohydrates can be converted for fat storage. However, protein contains Nitrogen, an important chemical essential for the production of antibodies, so the body prefers to hold onto this Nitrogen. Thus, protein is more likely to be converted to carbohydrates rather than fat. These complex chemical reactions use up extra energy and help us burn more calories at rest!

Although, it is NOT wise to assume that consistently eating a high protein diet would necessarily be better for burning off even more calories at rest. A diet should always have a good balance of all essential macro, and micronutrients for good health!

High protein food Protein Carbs
EGGS ( 1 medium size ) 6 grams 0 g
MILK ( 1 pint or 568ml ) 19 grams 24 g
MILK ( 1 glass ) 6.3 grams 8 g
SOY MILK Plain (200 ml) 6 grams 1.6 g
TOFU (100 g) 8 grams 0.8 g
LOW-FAT YOGURT (plain) 150g 8 grams 10 g
LOW-FAT YOGURT (fruit) 150g 6 grams 27 g
FISH (cod fillets 100g or 3.5 ounces) 21 grams 0 g
CHEESE cheddar 100g ( 3.5 ounces) 25 grams 0.1 g
ROAST BEEF ( 100g or 3.5 ounces ) 28 grams 0 g
ROAST CHICKEN 100g ( 3.5 ounces) 25 grams 0 g
OTHER MEATS AVERAGE (100g or 3.5 ounces) 25 grams 0 g



List of High Protein Foods from Processed & Meat Products

High protein food Protein Carbs
Sausages (100g or 3.5 ounces) 12 grams 13 g
Bacon (100g or 3.5 ounces) 25 grams 0 g
Ham (100g or 3.5 ounces) 18 grams 0 g
Beefburgers - freezer type average(100g) 2 0 grams 6 g
Corned Beef (100g or 3.5 ounces) 2 6 grams 0 g
Luncheon Meat (100g or 3.5 ounces) 13 grams 5.5 g
Meat Paste (100g or 3.5 ounces) 15 grams 3 g
Protein supplements are a fast and efficient way to gain all your high protein diet needs.

High protein Supplement Protein Carbs
Met-RX Big 100 bars 27 g Metamyosyn 26 g
Myoplex Protein 42 g 24 g
Precision Protein 20 g 4 g
EAS Products 21 g 0 g
Whey Protein 2 3 g 3 g



Healthy Carbohydrates

All-Bran cereals
Apples
Artichokes
Asparagus
Bagel
Baked beans
Bananas
Beans
Broccoli
Brown bread
Brown rice
Brussels Sprouts
Buckwheat
Buckwheat bread
Cabbage
Carrots
Cassava
Cauliflower
Celery
Chick peas
Corn
Cornmeal
Cucumbers
Dill Pickles
Dried apricots
Eggplant
Garbanzo beans
Granary Bread
Grapefruits
High fiber breakfast cereals
Kidney beans
Lentils
Lettuce
Low fat yogurt
Macaroni
Maize
Muesli
Multi-grain bread
Navy beans
Oat bran bread
Oat bran cereal
Oatcakes
Oatmeal
Okra
Onions
Oranges
Other root vegetables
Pastas
Peas
Pinto beans
Pitta bread
Plums
Porridge Oats
Potato
Prunes
Pumpernickel bread
Radishes
Ryvita crispbread
Shredded wheat
Skim milk
Soy milk
Soybeans
Spaghetti
Spinach
Split peas
Sprouts
Strawberries
Sweet potato
Tomatoes
Turnip Greens
Water Cress
Weetabix
Whole Barley
Whole grain flours
Whole meal bread
Wholemeal spelt
Wholegrain Cereals
Wild rice
Yam
Zucchini