Understanding Your Nutrition Essentials

Fueling your body with the right foods is like giving your car the right fuel—it’s what keeps you running smoothly, feeling strong, and ready to tackle whatever comes your way. Whether you’re working on building strength, boosting your energy, or just feeling your best, understanding what goes on your plate is the first step.

Let’s break it down into four key food groups, each with its own superpower:

1. Fibrous Carbs – Your Body’s Helpers

Fibrous carbs are the unsung heroes of your meals. Think of them like the brooms that sweep through your body, keeping everything clean and running smoothly. They’re packed with fiber, which helps with digestion (aka keeping your tummy happy) and makes you feel full longer. Plus, they’re loaded with vitamins and minerals that fuel your body’s tiny workers (your cells!) so they can do their jobs.

These are your leafy greens, colorful veggies, and crunchy options like broccoli, spinach, and carrots. They’re like the “anytime” snacks of the food world—always a good choice!

2. Starchy Carbs – Your Battery Chargers

Starchy carbs are like the batteries that give you quick, usable energy when you need it most. Think about how you charge up your phone—these foods do the same for your body. If you’re hitting the gym, running around all day, or just need a pick-me-up, starchy carbs are your go-to.

Sweet potatoes, oats, quinoa, and rice are some great examples. They release their energy slowly, like a steady flow, so you don’t crash and burn.

3. Proteins – The Builders and Fixers

Proteins are like the construction crew in your body. They’re the ones who build and repair everything—from your muscles and bones to your hair and skin. Every time you move, exercise, or even just live your daily life, your body uses protein to fix itself and keep you strong.

Chicken, eggs, fish, tofu, and Greek yogurt are protein-packed stars. Think of them as the body’s building blocks, helping you recover after a tough workout or a busy day.

4. Healthy Fats – The Brain Boosters

Healthy fats are like the VIPs of your diet. They’re essential for keeping your brain sharp, your hormones balanced, and your body satisfied after meals. Think of them as the oil that keeps the machine running smoothly. Plus, they make food taste amazing.

Avocados, nuts, seeds, olive oil, and even a sprinkle of Parmesan cheese are examples of healthy fats. They’re not something to fear—they’re something your body needs to thrive!

Category Examples

Fibrous Carbs

Vegetables: Spinach, kale, lettuce, broccoli, cauliflower, carrots, pumpkin, zucchini, asparagus, green beans, cabbage, cucumbers, mushrooms, bell peppers, celery, onions, radishes, turnips, beets, Brussels sprouts, eggplant, artichokes, leeks

Legumes (High Fiber): Lentils, chickpeas, black beans, edamame

Whole Grains (High Fiber): Oats, quinoa, barley, bulgur

Fruits (High Fiber): Berries (blueberries, raspberries, strawberries), apples (with skin), pears, oranges, kiwi, mangoes, peaches, plums, apricots, bananas (moderate fiber)

Starchy Carbs

Whole Grains: Brown rice, wild rice, quinoa, oats, barley, bulgur, millet, farro, couscous (whole wheat), whole-grain bread, whole-grain pasta

Tubers & Root Vegetables: Sweet potatoes, white potatoes, yams, parsnips, pumpkin (high starch varieties), butternut squash, acorn squash, turnips

Legumes (Starchy): Chickpeas, kidney beans, black beans, pinto beans, lima beans, split peas

Processed Starch (Minimal): Popcorn (air-popped), rice cakes (whole grain options), whole-grain cereals (like shredded wheat and oats)

Proteins

Animal-Based: Chicken breast, turkey breast, ground turkey (lean or extra lean), white fish (cod, haddock, pollock, tilapia), salmon, tuna, prawns/shrimp, scallops, crab, lobster, whole eggs, egg whites, extra lean beef mince, steak (sirloin, filet mignon, eye of round), pork loin, pork tenderloin

Plant-Based: Lentils, chickpeas, black beans, edamame, tofu, tempeh, quinoa (complete protein), amaranth, chia seeds, hemp seeds, pumpkin seeds, sunflower seeds, flaxseeds, sesame seeds, nutritional yeast

Dairy: Light Greek yogurt (high protein, low sugar), cottage cheese, Parmesan, hard cheeses (cheddar, feta—use sparingly)

Non-Dairy Alternatives: Unsweetened soy milk, pea milk

Protein Powders: Whey protein isolate or concentrate, casein protein, collagen protein (e.g., ATP Noway), plant-based protein powders (pea, hemp, rice blends)

Healthy Fats

Nuts & Seeds: Almonds, walnuts, cashews, pistachios, hazelnuts, pecans, chia seeds, flaxseeds, hemp seeds, pumpkin seeds, sunflower seeds, sesame seeds

Oils: Olive oil (extra virgin preferred), avocado oil, flaxseed oil, walnut oil, sesame oil, coconut oil (use in moderation)

Avocado & Olives: Fresh avocado, guacamole (minimal ingredients), whole olives (black, green, kalamata)

Fatty Fish: Salmon, mackerel, sardines, tuna (fresh or canned in water or olive oil), herring

Dairy & Other: Full-fat or 2% Greek yogurt, full-fat cheese (use sparingly), grass-fed butter or ghee (use sparingly), dark chocolate (70% cacao or higher), shredded unsweetened coconut, coconut meat