The Only Shopping List You Need to Stay Healthy.

No matter what diet or fitness goals you have food should always come from whole food sources. 

Eating whole foods still allows you have your favorite foods such as bacon, pie, and or deep fried food. What changes are the ingredients used to make your favorite food. Instead of bacon choose unprocessed uncured bacon, instead of using white flour to bake a pie choose whole wheat flour, instead of deep-frying food in vegetable oil use coconut oil. And above all instead of buying prepared packaged food, cook it yourself.

When choosing foods to eat moderation is still key. If your goal is to lose weight, then you will need to burn more calories than you consume. Where you choose to decrease, those calories is up to you, if you want to go on a low-fat diet then most of your calories will come from carbs and lean proteins. If you choose a low carb diet then most of your calories will come from protein and fat. No matter what diet you choose just make sure you are burning more calories than you consume and make sure you consume calories from whole food sources.

The list below includes both low-fat sources of protein and high-fat sources of protein, depending on your preference both are healthy. Saturated fat isn’t the heart disease causing food we thought it was years ago. Today the research is showing that processed foods, added sugar, and food additives are what leads to disease. Whether you wish to follow a low fat, low carb, vegan, or keto diet the one thing that remains true among all diets is that the food should come from whole sources. 


PROTEIN 

  • Any unprocessed organic meat
  • Fish 
  • Red meat 
  • Poultry 
  • Uncured pork 
  • Eggs 
  • depending on your preference you can choose either higher fat or lower fat versions of meat.
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CARBOHYDRATES

  • Any fresh Fruit
  • Any fresh vegetables
  • Sweet Potatoes/Yams
  • Brown Rice
  • 100% unprocessed unbleached whole wheat products
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CARBOHYDRATE SUBSTITUTES

  • Almond flour
  •  Coconut flour
  • Cauliflower rice
  • Stevia 
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FATS

  • Olive Oil/Flaxseed Oil, good for dressing and lower heat cooking
  • Coconut oil, for higher heat cooking
  • Almond Butter/Cashew Butter/ Peanut Butter, make sure nuts are the only ingredient don’t get any of these with additives.
  • Nuts in general
  • Avocados
  • Unprocessed dairy products no additives only dairy and active cultures (cheese, sour crème, yogurt, milk, etc.)
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CONDIMENTS

  • Mustards
  • Tabasco
  • Siracha
  • Horseradish
  • Guacamole
  • Homemade hummus
  • Any hot sauce low in calories        
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ALCOHOL

  • One drink of alcohol a day can increase your HDL cholesterol (good cholesterol), other than that alcohol is empty calories and your body will most likely store it as fat. Regular exercise will increase your good cholesterol more than alcohol ever will so don't justify that one drink a day, just exercise instead and save alcohol consumption for special occasions. that being said the healthiest choice when consuming alcohol is pure liquor(whiskey, gin, vodka, rum, etc), wine, or low calorie beer such as Michelob Ultra, avoid sugary drinks or anything with a tiny umbrella. 
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AVOID LIST

  • Anything processed or packaged 
  • Vegetable oil
  • Soy oil
  • Canola oil
  • Peanut oil
  • Corn based products
  • High fructose corn syrup
  • Added sugar 
  • Margarine
  • Vegetable shortening
  • All hydrogenated oils
  • Processed meats (hot dogs, lunch meat, canned meat, etc.)
  • White potatoes
  • White flour
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You can always enjoy a few cheat days here and there as long as exercise is part of your weekly routine.  


Sources:

  1. Jonny Bowden, PhD, co-author, The Great Cholesterol Myth.
  2. Dietary fats, carbohydrate, and progression of coronary atherosclerosis, http://ajcn.nutrition.org/content/80/5/1175.abstract?ijkey=6f0b7d9fbbf501ff2f16776c8c3745870fa45394&keytype2=tf_ipsecsha
  3. Blood glucose concentrations ≤125 mg/dl and coronary heart disease risk, The American Journal of Cardiology, 2002;89(5):596http://www.ajconline.org/article/S0002-9149(01)02302-5/fulltext
  4. Truth About Saturated Fats, http://www.webmd.com/cholesterol-management/features/truth-about-saturated-fats\
  5. Cholesterol Isn't the Problem in Heart Disease; Inflammation Is, http://articles.mercola.com/sites/articles/archive/2017/09/13/inflammation-linked-to-cardiac-disease
  6. Association Between Dietary Fiber and Lower Risk of All-Cause Mortality: A Meta-Analysis of Cohort Studies, https://academic.oup.com/aje/article/181/2/83/2739206/Association-Between-Dietary-Fiber-and-Lower-Risk
  7. The Whole Foods Diet, https://www.ttuhsc.edu/som/fammed/wholefoods.aspx