Optimum Nutrition

Optimum Nutrition

Want to know what you should be eating for the optimum diet? Just use our guide below to chose the perfect foods; carbohydrate, protein, and fat.

CARBOHYDRATES

SUPERIOR

Grains: whole wheat bread, whole wheat pastas, whole wheat crackers, brown rice, maize, rye, wheat, barley, buckwheat, millet, quinoa, popcorn, nacho-chips, granola (without sugar).

Vegetables: broccoli, carrots, bell peppers, bokchoi, amsoi, Chinese cabbage, French beans, leeks, onion, cauliflower, all cabbage types, radish, soy sprouts, champignons, watercress, endive, zucchini, Brussels sprouts, Belgian endive, beets, all lettuce types, spinach, tomatoes, all fresh and dried herbs (basil, coriander, garlic, etc.), potatoes, celery, artichoke, asparagus, radish, Jerusalem artichoke, pumpkin, eggplant, cucumber, rhubarb.

Fruits: avocado, mango, apples, oranges, cherries, pears, strawberries, kiwis, lemons, grapefruit, pineapple, passion fruit, papaya, tangerines, all types of berries, watermelon, plums, peaches, apricots, nectarines, etc.

Sweeteners: stevia , maltodextrin

GOOD

Fruits: dried fruits (the perfect 'healthy snacks'), grapes, bananas.

Sweeteners: fructose, molasses, honey and unrefined sugar

INFERIOR

Grains: couscous

Fruits: melon

NO-NO'S

Grains: white bread, white rice, white crackers and anything that contains white flour

Sweeteners: sugar (sucrose), aspartame, xylitol, lactose, glucose, dextrose, caster sugar, sorbitol, mannitol, saccharine, cyclamate

And all foods that contain these, e.g. cookies, cakes, jam, sweets, chocolate, sodas, juices, chewing gum, etc.

PROTEIN

SUPERIOR

Dairy products: whey

Fish (preferably not from a can): tuna, salmon, herring, cod, trout, whiting, sea perch, sardine, mackerel.

GOOD

Dairy products: low-fat yogurt, kefir, cottage cheese, mozzarella, feta, low-fat milk

Meat and poultry: chicken (without skin), turkey, rabbit, hare, pheasant, guinea-fowl

Shellfish: lobster, shrimps, oysters, mussels, crab (not surimi)

Fish: sepia, octopus

Others: eggs

Nuts and seeds (not roasted): sunflower seeds, pumpkin seeds, almonds, sesame seeds

INFERIOR

Dairy products: cheese, French cheese (camembert, brie, etc.)

Fish: surimi, eel

Beans: beans, lentils, soy

Meat and poultry: beef, lamb, duck, goose, wild boar, ostrich

Nuts and seeds (not roasted): hazelnuts, walnuts, pistachios

NO-NO'S

Meat: pork including sausages, salami, ham, bacon, etc.), organ meat (liver, kidneys, etc.)

Nuts and seeds: peanuts, peanut butter

FATS

SUPERIOR

Fish: salmon, haring, mackerel, sardines

Oils: cold pressed oil from the following seeds or nuts: olives, safflower, sunflower, linseed, walnuts, sesame, sprouted wheat, hemp, evening-primrose, borage, almonds

Seeds and nuts (not roasted): cashew nuts, almonds, hazelnuts, pumpkinseeds, sunflower seeds

GOOD

Dairy products: butter, low fat milk

INFERIOR

Meat: all animal fats (beef, pork and all foods that contain these)

Poultry: the skin of chicken, turkey, etc.

NO-NO'S

Oils: all oils and fats that have been heated (if the label doesn't specify the oil has been cold-pressed it means that the oil was heated), (diet-) margarines, baking fats, tallow, coconut fat

Nuts and seeds: peanuts, pistachios, walnuts (sometimes contain mould, so don't eat the soft ones!)

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Optimum Nutrition < Diet and Nutrition | Fitsense Sports