top 10 foods for optimum health

POP QUIZ!

You have no food in the kitchen. What foods should I eat for optimum health and performance?

The Twist!

You can only choose 10 types of foods, what do you choose?

Me, in no particular order!

1. Eggs

Some say having eggs every day is bad for you. But the science suggests otherwise. Having 3 per day is perfectly fine for healthy people. Eggs consistently raise the HDL (the good cholesterol). For 70% of people, there is no increase in total or LDL cholesterol. Eggs are also a great source of protein, as well as a rich source of Vitamin D, B6, B12 and minerals such as zinc, iron and copper.

2. Oats

Oats are among the healthiest grains on the planet. Oats are a gluten free whole grain, rich in antioxidants and contain soluble fibre. Studies show that oats and oatmeal have many health benefits which include weight loss, improve sports performance, lowering of blood sugar levels, reducing heart disease and help with lowering cholesterol

3. Salmon

Salmon belong to the family of fatty fish, which include Herring, Mackerel and Sardines. Salmon is primary known for its healthy heart properties. Salmon is a low calorie protein source that also low in saturated fats (bad fats) Salmon is a great source omega 3 essential fatty acids (healthy fat) as well Vitamin B12.

4. Nuts

Incorporating nuts as part of a healthy diet, can be good for heart. Nuts have a great source of mono-unsaturated fats, fibre and contains traces of magnesium, calcium and potassium. They are a great snack food, inexpensive, easy to store and easy to pack, especially with our ever increasing busy lifestyle. One drawback to nuts is that they’re high in calories, so important to control your portions.

5. Greens

Green fruits & vegetables are an important component of a healthy diet. They loaded with abundance of different vitamins, such as Vitamin A, C, E and K. As well as potassium and folate and low in calories. Hence why Green smoothies are all the range.

6. Avocado

The avocado is a rather unique fruit, (yes it’s a fruit). While most fruit are primary consist of carbohydrate, avocados are high in healthy fats.. Studies show have shown us that the avocado has many health properties. They are great source of Vitamin C, E, K and B6. Also are great source in omega 3 essential fatty acids.

7. Legumes

Legumes consists of plants that produce a pod with seeds grown inside. The origin of the term legume is used to describe the seeds of the plant. Common legume foods include lentils, peas, chickpeas, beans, soybeans and peanuts. Legumes have a high nutritional profile. They provide fibre, protein, carbohydrates (Low GI, slow releasing energy), Vitamin B and magnesium. And because they are a plant based food, they are cholesterol free.

8. Sweet Potato

Sweet Potato or Yams depending where you live in the world, a favourite of mind. Is a great source of fibre, potassium and essential vitamins and minerals. They are also a great source of carbohydrates (Low GI, slow releasing energy)

9. Chicken

Chicken is one of the leanest meats with a high nutritional value. Rich in protein and low in fat, which contributes to muscle growth, development and a healthy metabolism. So an excellent addition to a well-rounded nutrition plan. The white meat of the chicken (breast) has slightly lower cholesterol than the dark meat in the leg and wings.

10. Water

“Nectar of the Gods” Our bodies are made of 60% of water so the importance of water into your daily nutrition can’t be more important. Being dehydrated can affect you both physically, but also mentally. Water increases your energy & relieves fatigue, promotes weight loss, flushes toxins and maintains regularity.

That’s my shopping list, what does you’re shopping list look like? Let me know in the comment section below:

About Dave

Dave gets satisfaction from creating great interpersonal connections within the gym in East Malvern which he manages, to build a culture of community and friendship. I have an exceptional understanding of the human body and the fitness industry. I’ve been a Personal Trainer and Strength and Conditioning coach for many years. Now I continue to grow more passionate about the Health and Fitness industry every day. Reaching your goals will not be easy for you, in fact it will be one of the most challenging things you’ve ever faced. But I believe in you and I have the outmost confidence we can reach your goal together. “Adapt and Overcome" Please enquire to receive a complimentary health consult!

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