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Food List

Counting macros is only fun when you know what foods you can play with! So the following is a guide that lists some food sources for fats, carbs and protein. These are not the only sources out there, but the most popular ones and most accessible ones. I also wanted to briefly discuss the importance of consuming a sufficient amount of these macros items on a daily basis.


Why Fats?

Fat is a source of essential fatty acids such as omega-3 – "essential" because the body can't make them itself. Fat helps the body absorb vitamins A, D and E. These vitamins are fat-soluble, meaning they can only be absorbed with the help of fats.

"Won't Fats Make Me FAT?!" NO!

I really don't know where this myth was started? But what I do know is that there is NO scientific evidence to back-up this claim. Having fats in your diet is extremely important when it comes to body composition goals. So just because it has been a popular claim amongst the media, doesn't make it true. You can't always believe the first thing that comes out of someone's mouth, we should approach these claims with curiosity, followed by the question "I would love to read the study that supports this."

  • Extra virgin olive oil
  • Extra virgin coconut oil
  • Fish oil
  • Natural almond butter
  • Natural cashew butter
  • Natural peanut butter
  • Natural coconut butter
  • Mixed nuts (almonds, walnuts, pecans, brazil nuts, cashews, etc.) o Cheese (full fat varieties only)
  • Avocado
  • Coconut milk

Why Carbohydrates?

Carbohydrates are one of the most important nutrients needed in an individual’s diet. Carbs are vital to help reach peak performance during physical activity because they provide energy. Your body uses these foods to make glucose, which is your body's main energy source. Glucose is a type of sugar that can be used right away for energy or stored away to be used later.

"I Thought Carbs Were The Devil?!" NO!

I'm sure you have heard to stay FAR away from carbs, or maybe to only have complex carbs and to not even look at simple carbs (sugary foods). Well what most people don't realize is that having a sufficient amount of fiber is important! If you aren't getting AT LEAST 20grams of fiber every day, then yes. . . You are putting yourself at risk of storing fat. But if you are getting a sufficient amount of fiber, it doesn't matter what the carb source is. Let's break this down. Most people can consume anywhere from 150g of carbs a day to 400g. (I've seen people maintain weight at 700g of carbs!) If all of your carbs came from complex carbs, your fiber is likely going to be anywhere from 40g of fiber to 70g of fiber. This is going to lead to some unpleasant digestive issues. But if you have maybe 80% of your carbs from complex sources and 20% from simple sources, your fibers are more likely to be at a comfortable amount, digestively. So by finding a balance with complex carbs (high fibrous foods) and simple carbs (low fibrous foods), you can avoid digestive distress, avoid putting on fat and STILL enjoy some treats that you love (have the damn cookie!)

  • Old-fashioned oatmeal o Jasmine rice
  • Basmati rice
  • Couscou
  • Brown rice
  • Ezekiel bread
  • Whole wheat bread
  • English muffin
  • Bagel
  • Sweet potatoes/yams
  • Squash (all varieties)
  • White/Russet potatoes
  • Fibrous vegetables
  • Fruit

Why Protein?

Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

"Won't Protein Powder Make Me Bulky!?" NO!

We've all heard the MYTH that extra protein builds more muscle. In fact, the only way to build muscle is through exercise. Bodies need a modest amount of protein to function well. That's it!

  • Egg whites
  • Whole eggs
  • Greek yogurt
  • Chicken breast
  • Turkey breast
  • Pork tenderloin Canned tuna
  • Cottage cheese
  • Extra lean ground beef
  • Top round steak
  • Top sirloin steak
  • Flank steak
  • White fish (cod, halibut, haddock, mahi mahi, tilapia, etc.) o Salmon
  • Protein powder

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