Healthy and Whole Foods by Macro-Nutrient Ratio (Carbs:Protein:Fats)

Animal based proteins

High protein, Low carbs, Healthy fats

• Chicken,
• Whole eggs
• Fish
• Red meat

Dairy

High protein, Moderate fat, Moderate carbs

• Whole milk
• Paneer
• Yogurt
• Curd
• Unprocessed cheese(like cheddar, mozzarella)

Nuts

High healthy fat, Moderate protein, Low carbs, Vitamins and Minerals

• Almonds
• Peanuts
• Walnuts
• Flax seeds
• Cashews
• Pistachio
• Hazelnuts
• Chia seeds

Plant-based proteins

High carb, Moderate protein, Low fat

• Pulses – Different kinds of Beans, Lentils, Peas
• Also refer Plant based protein rich foods

Whole Grains

High carb, Moderate protein, High fiber, Low fat

• Oats
• Different kinds of Millets
• Whole Wheat
• Brown rice
• Rice

Also refer Plant based protein rich foods

Vegetables

High Fiber, Rich in Minerals and Vitamins, Low Carbs, Low Fat, Low Protein

• Especially focus on the ones which are rich in color (red, yellow, purple, green).

• Broccoli
• Mushrooms
• Green peas
• Spinach
• Cauliflower
• Sweet corns
• Ladies finger
• Carrot
• Beat root
• Spinach, coriander, pudina and all other green leafy vegetables
• Cabbage
• Radish
• Tomato
• Capsicum
• Brinjal (Egg plant)
• Bitter gourd (Kakara)
• Lady finger (Okra)
• Sprouts

• Read more at Vegetables with High Nutrition and Lower Calories – Fit Body to Fit Mind

Fruits

High Fiber, Rich in Minerals and Vitamins, Moderate Carbs, Low Fat, Low Protein

• All kinds of fruits. Focus more on colorful fruits, berries and citrus fruits.
• Also read Fruits with Lower Calories and High Nutrition – Fit Body to Fit Mind
• Also read High Calorie Fruits for Energy and for Weight Gain – Fit Body to Fit Mind

Healthy Fats

Unrefined or Cold pressed oils are highly recommended.

• Cold pressed Olive Oil
• Cold pressed Mustard Oil
• Cold pressed Coconut Oil
• Ghee
• Butter
• Other native cold pressed or unrefined oils can be used.

~Praveen Jada

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