What is good to eat?  It’s a question that trainers and health experts have been getting……well, since there were trainers and health experts.  So, here are just a few simple dietary must haves (in my humble opinion) that you should get some of each and every day:

1.  Quality proteins – Fiber One bars and Clif Bars don’t count.  These are low quality sources of protein (and that’s being generous).  Quality proteins include things like eggs, lean grass-fed meats and dairy.  If you’re not of the animal eating club, then things like nuts and seeds (almonds, chia and quinoa work well, just to name a few).  Try to avoid the packaged and processed as much as possible, just like you would with anything.

2.  Quality Fat sources – Over the course of time, the media and limited research have turned fats into a dirty F-word.  The fact is that the body needs fats to survive and properly function.  Good sources include things like EVOO, Coconut milks and oils (great source of vital saturated fats and the oil is great to cook with).  Again, eggs are a great fat source and completely nutrient packed.  Avocados, flax and chia seeds, walnuts, cashews and the list goes on.

3.  Nutrient dense foods – Nutrient dense defines a food that packs a whole lot of nutrition into a small amount of food.  Colorful fruits and most vegetables.  The fresher the better.  Remember, the more that something is processed and rendered, the less nutritious is becomes.  So, the closer that you can get things to their natural state, the better.  If you can grow it yourself, then even BETTER!

4.  Balance – The biggest thing that one needs on a daily dietary basis is balance.  Diets that cut out entire food groups just don’t work.  Or fads that promise quick and huge results.  Your carb/fat/protein ratios should be a lot closer than you think.  I like to try to make about 1/3 of my calories FAT, and a quarter to a third protein.  Great nutrition (good sources, of course), and I’m less hungry all day long.  The sugars get limited, for the most part, to natural sugars (fruit, honey, etc.).  Try to limit the processed stuff whenever you can.  But remember, that there also has to be a note of desirability to what you eat every day.  If you hate everything you eat, you are less likely to stick to the plan long term.

Eat well!