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Healthy Food Menu Biography

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The low carb, real food based diet involves eating natural, unprocessed foods with a low carbohydrate content. For a detailed overview, read this.

There is a lot of scientific evidence that this type of diet is the best option for people who want to lose weight, optimize health and lower the risk of disease.

A Low Carb Diet Meal Plan

What foods you should eat depends on a few things, including how healthy you are, how much you exercise and how much weight you have to lose.

Consider all of this as a general guideline, not something written in stone.

The Basics

Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.

Don’t Eat: Sugar, HFCS, wheat, seed oils, trans fats, artificial sweeteners, “diet” and low-fat products and highly processed foods.

Foods to Avoid

Overweight Man Eating Cake

You should avoid these 7 foods, in order of importance:

Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many others.

Gluten Grains: Wheat, spelt, barley and rye. Includes breads and pastas.

Trans Fats: “Hydrogenated” or “partially hydrogenated” oils.

High Omega-6 Seed- and Vegetable Oils: Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.

Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. Use Stevia instead.

“Diet” and “Low-Fat” Products: Many dairy products, cereals, crackers, etc.

Highly Processed Foods: If it looks like it was made in a factory, don’t eat it.

You MUST read ingredients lists, even on foods labelled as “health foods.”

Low Carb Food List – Foods to Eat

You should base your diet on these real, unprocessed, low-carb foods.

Woman Holding Salad

Meat: Beef, lamb, pork, chicken and others. Grass-fed is best.

Fish: Salmon, trout, haddock and many others. Wild-caught fish is best.

Eggs: Omega-3 enriched or pastured eggs are best.

Vegetables: Spinach, broccoli, cauliflower, carrots and many others.

Fruits: Apples, oranges, pears, blueberries, strawberries.

Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.

High-Fat Dairy: Cheese, butter, heavy cream, yogurt.

Fats and Oils: Coconut oil, butter, lard, olive oil and cod fish liver oil.

 

 

If you need to lose weight, be careful with the cheese and nuts because they’re easy to overeat on. Don’t eat more than one piece of fruit per day.

Maybe Eat

Sweet Potato

If you’re healthy, active and don’t need to lose weight then you can afford to eat a bit more carbs.

Tubers: Potatoes, sweet potatoes and some others.

Non-gluten grains: Rice, oats, quinoa and many others.

Legumes: Lentils, black beans, pinto beans, etc. (If you can tolerate them).

You can have these in moderation if you want:

Dark Chocolate: Choose organic brands with 70% cocoa or higher.

Wine: Choose dry wines with no added sugar or carbs.

Dark chocolate is high in antioxidants and may provide health benefits if you eat it in moderation. However, be aware that both dark chocolate and alcohol will hinder your progress if you eat/drink too much.

Glass of water

Drink

Coffee

Tea

Water

Carbonated soda without artificial sweeteners.

Watch This Video

If a picture is worth a thousands words, a video is worth a million.

This short video explains everything you will ever need to know about “real food.”

A Sample Low-Carb Menu For One Week

This is a sample menu for one week on a low carb diet plan.

It provides less than 50 grams of total carbs per day, but as I mentioned above if you are healthy and active you can go beyond that.

Mother And Daughter Cooking

Monday

Breakfast: Omelet with various vegetables, fried in butter or coconut oil.

Lunch: Grass-fed yogurt with blueberries and a handful of almonds.

Dinner: Cheeseburger (no bun), served with vegetables and salsa sauce.

Tuesday

Breakfast: Bacon and eggs.

Lunch: Leftover burgers and veggies from the night before.

Dinner: Salmon with butter and vegetables.

Wednesday

Breakfast: Eggs and vegetables, fried in butter or coconut oil.

Lunch: Shrimp salad with some olive oil.

Dinner: Grilled chicken with vegetables.

Thursday

Breakfast: Omelet with various vegetables, fried in butter or coconut oil.

Lunch: Smoothie with coconut milk, berries, almonds and protein powder.

Dinner: Steak and veggies.

Friday

Breakfast: Bacon and Eggs.

Lunch: Chicken salad with some olive oil.

Dinner: Pork chops with vegetables.

Saturday

Breakfast: Omelet with various veggies.

Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.

Dinner: Meatballs with vegetables.

Sunday

Breakfast: Bacon and Eggs.

Lunch: Smoothie with coconut milk, a bit of heavy cream, chocolate-flavoured protein powder and berries.

Dinner: Grilled chicken wings with some raw spinach on the side.

Include a variety of vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, then there is room for plenty of veggies and one fruit per day.

If you want to see examples of some of my go-to meals, read this:

7 Healthy Low-Carb Meals in Under 10 Minutes.

Again, if you’re healthy, lean and active, you can add some tubers like potatoes and sweet potatoes, as well as some healthier grains like rice and oats.

Healthy Food Menu Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Menu Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Menu Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Menu Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Menu Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Menu Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Menu Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Menu Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Menu Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Menu Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Menu Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Menu Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Pyramid Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Healthy Food Pyramid Biography

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The best way to stay healthy is to eat fruit for lunch and maintain a healthy diet for your other meals providing a sound foundation for a healthy lifestyle. Fruits are an excellent lunch food for everyone because they make healthy snacks and desserts.

Taking the edge off

Eating fruit on a lunch time can decrease appetite for the actual meal. The fructose found in the fruit supplies a quick energy boost and the fiber creates a feeling of fullness. For kids at normal weights, wait to serve fruit at the beginning of a nutrition dense lunch to pack in as much fuel and healthy calories as you want them to consume. An apple or a handful of grapes in a lunchbox is a sweet choice before a sandwich on whole wheat or a veggie wrap spread with creamy dressing. A bowl of fresh peach slices can be eaten just before some reheated spinach lasagna at the kitchen table.

Weight loss strategy

Those who are overweight need a carefully monitored diet to lose excess weight. Harping on calories can make you self-conscious and resentful, but timing snacks will encourage eating less. Prepare a healthy lunch, but consume half-dozen whole strawberries shortly before it is time to eat. The sweet berries deliver a good dose of vitamin C and their fiber helps dieting people feel less hungry. You will happily consume a lighter lunch without feeling deprived and the fruit provides extra nutrition to keep your feeling full longer. For a pre-lunch snack, whole fresh fruit is more filling and lower in calories than dried fruit or juice.

If you’ve ever looked for nutrition information on the internet, then you may have realized that there are a lot of differing opinions.

People seem to disagree on everything and even health professionals seem to constantly contradict each other.

But it doesn’t have to be this complicated… what is most important is to just eat real food.

Try to choose natural, unprocessed foods that resemble what they looked like in nature. If it looks like it was made in a factory, don’t eat it.

If you’re new to healthy eating, then I suggest you start with these three articles:

How to Eat Healthy, Lose Weight and Feel Awesome Every Day

Top 7 Unhealthy Foods to Avoid Like The Plague

Top 9 Healthiest Foods to Eat to Lose Weight and Become Superhuman

You will find everything you need to get started there. Which foods to eat, which to avoid and why you should be doing it.

But when you’re ready to dig deeper, there are plenty more excellent articles on healthy eating:

Top 11 Health Foods That Can Kill You

Top 11 Biggest Lies of Mainstream Nutrition

Healthy Cooking Oils – The Ultimate Guide

Top 11 Superfoods That Can Save Your Life

7 Reasons Not to Have Cheat Meals or Cheat Days

4 Natural Sweeteners That Are Good For Your Health

How to Optimize Your Omega-6 to Omega-3 Ratio

Is Fruit Good or Bad For Your Health? The Sweet Truth

Top 8 Reasons Not to Fear Saturated Fats

10 Disturbing Reasons Why Sugar is Bad For You

5 Simple Rules For Amazing Health

Optimal Meal Frequency – How Many Meals Should You Eat Per Day?

Top 10 Nutrition Facts That Everyone Agrees on

5 Brain Nutrients Found Only in Meat, Fish and Eggs (NOT Plants)

If you want details on specific foods or nutrients, check out the Healthy or Unhealthy page.

Healthy Food Pyramid Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Pyramid Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Pyramid Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Pyramid Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Pyramid Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Pyramid Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Pyramid Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Pyramid Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Pyramid Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Pyramid Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Pyramid Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Healthy Food Pyramid Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Eating Healthy Food Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes

Eating Healthy Food Biography

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Some Healthy, Low-Carb Snacks

There is no health reason to eat more than 3 meals per day, but if you get hungry between meals then here are some healthy, easy to prepare low-carb snacks that can fill you up:

A Piece of Fruit

Full-fat Yogurt

A Hard-Boiled Egg or Two

Baby Carrots

Leftovers From The Night Before

A Handful of Nuts

Some Cheese and Meat

Eating at Restaurants

Female Waitress

At most restaurants, it is fairly easy to make your meals LCRF-friendly.

Ask them to fry your food in real butter.

Tell the waiter that you are intolerant/allergic to both sugar and gluten. This avoids annoying questions and weird looks.

You can replace bread and potatoes with extra vegetables.

A Simple Low-Carb Shopping List

A good rule is to shop at the perimeter of the store, where the whole foods are likelier to be found.

Organic and grass-fed foods are best, but only if you can easily afford them. Even if you don’t buy organic, your diet will still be a thousand times better than the standard western diet.

Try to choose the least processed option that still fits into your price range.

Mother And Daughter Buying Groceries

Meat (Beef, lamb, pork, chicken, bacon)

Fish (Fatty fish like salmon is best)

Eggs (Choose Omega-3 enriched or pastured eggs if you can)

Butter

Coconut Oil (Choose Extra Virgin)

Lard

Olive Oil

Cheese

Heavy Cream

Sour Cream

Yogurt (full-fat, unsweetened)

Blueberries (can be bought frozen)

Nuts

Olives

Fresh vegetables: greens, peppers, onions, etc.

Frozen vegetables: broccoli, carrots, various mixes.

Salsa Sauce

Condiments: sea salt, pepper, garlic, mustard, etc.

I recommend clearing your pantry of all unhealthy temptations if you can: chips, candy, ice cream, sodas, juices, breads, cereals and baking ingredients like wheat flour and sugar.

Where to Find More?

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I’ve compiled a list of 101 low-carb recipes that are both simple and delicious. You can find them here: 101 Healthy Low-Carb Recipes That Taste Incredible.

There is an entire world of information out there on low-carb eating. Just google “low carb recipes” or “paleo recipes” and you will find a ton of stuff.

Here are some excellent real food recipe blogs:

Nom Nom Paleo

Health-Bent

PaleOMG

Being healthy doesn't mean you must compromise taste and creativity, as this week-long meal plan shows.

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Monday

A two-egg omelette with mushrooms and spinach provides a protein-rich start to the day. Eggs are one of the few "complete proteins" in that they contain all eight amino acids and the Australian Society of Nutrition recommends one gram of protein per kilogram of body weight per day. Bon appetit!

Tuesday

Expand your breakfast horizons with amaranth porridge. The Aztec grain, which boasts high levels of proteins and fibre, is perfect accompanied by cinnamon-stewed fruit. Cinnamon is clinically proven to stabilise blood-sugar levels and is the ideal answer to sugar cravings.

Wednesday

Treat your body to a double goodness whammy with quinoa flake cereal with apple, cinnamon and flaxseeds. The quinoa is incredibly high in protein while flaxseeds are a water-soluble fibre that keep you feeling full while lowering your blood pressure and cholesterol level.

Thursday

For a hearty breakfast, try scrambled tofu with tomatoes and fresh herbs. Not only is tofu a source of omega-3 fatty acids - essential for brain and heart health, as well as hormonal balance - it also contains phytoestrogens, which help fight the symptoms of menopause.

Friday

Start the last day of the working week with a low-GI breakfast of fetta and scrambled eggs. Low-GI carbohydrates release energy into your body more slowly than high-GI carbs and this keeps your energy levels consistent throughout the day. Say goodbye to that afternoon slump.

Saturday

Kick off the weekend with a breakfast of avocado, tomato and basil on crusty sourdough toast with a touch of balsamic. A tasty blend of anti-inflammatory omega-3s and low-GI for consistent energy release, this meal is so delicious you might want it for lunch too!

Sunday

Wholemeal spelt flour pancakes with fresh seasonal fruit and a dollop of natural yoghurt are a perfect weekend treat. Spelt is a source of niacin, which has been shown to help protect against cardiovascular disease. Spelt is also good for helping to lower cholesterol levels.

Eating Healthy Food Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Eating Healthy Food Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Eating Healthy Food Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Eating Healthy Food Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Eating Healthy Food Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Eating Healthy Food Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Eating Healthy Food Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Eating Healthy Food Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Eating Healthy Food Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Eating Healthy Food Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Eating Healthy Food Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes 

Eating Healthy Food Healthy Food Pyramid Recipes Clipart List for Kids Plate Pictures Images Tumblr Quotes