In this post, we’ll explore the fundamental ‘Green Light Foods’ that definitely should be in your shopping cart if you’re looking to overhaul your eating regimen.
Introduction
In today’s world of commercialized, processed food-driven markets, understanding what we’re fueling our bodies with has never been more critical. Sure, it might taste delicious, but have you ever wondered what exactly you are putting into your body? Imagine your body like a well-tuned machine – you wouldn’t use low-quality fuel in your car and expect it to run great, right? Well, the same rules apply with our bodies. It’s important to realize that the kind of food you give your body affects how well it works. In this post we look at Greenlight Foods”, the nutritional powerhouses that should definitely be in your shopping cart. The goal is simple: find the easy, affordable foods that will help you stay super healthy. Because aiming high means giving your body only the best fuel.
Table of Contents
Variety is the spice of life
Diversifying your food choices is a crucial strategy to ensure your body gets all the nutrients it needs to work at its best. Each food group provides a special mix of vitamins, minerals, and other important stuff that your body uses for different jobs. By eating a wide variety of foods, you’re giving your body more of the nutrients it needs. This helps cover all your bases, like energy, growth, and keeping your immune system strong. This approach also lowers the risk of nutrient shortages and supports overall health. Remember, different foods have different nutrients, and by including many options in your diet, you’re giving your body the best shot at being healthy.
Embracing variety in your diet isn’t just about flavor; it’s a conscious step towards providing your body with the tools it needs to thrive. Aim to mix things up, including colorful fruits and veggies, different lean proteins, mixes of whole grains and healthy fats etc. Eating a variety of foods fuels your body in ways that eating a limited diet simply cannot achieve.
Starches
Healthy starches, such as sweet potatoes and quinoa, are like nature’s powerhouses in your diet. Packed with nutrients and slow-digesting carbs, they offer a steady stream of energy, keeping you fueled and satisfied.
Sweet Potato
Wholegrain rice
Cous cous
Wholegrain pasta
- Buckwheat.
- Couscous.
- Lentils.
- Oats.
- Sweet potato.
- Quinoa.
- Wholegrain pasta.
- Wholegrain rice.
Quinoa
Buckwheat
Oats
Lentils
Gluten Free Grains
- Amaranth
- Buckwheat
- Corn
- Millet
- Oats
- Quinoa
- White rice
- Brown rice
- Sorghum
- Teff
- Wild rice
Vegetables
Including a variety of vegetables in your diet is like giving your body a nutrient-packed gift every day. These colorful powerhouses are rich in vitamins, minerals, and antioxidants that support overall health and vitality.
Spinach
Kale
Watercress
Pak Choi
- Artichokes.
- Arugula.
- Asparagus.
- Bell peppers.
- Broccoli.
- Brussel sprouts.
- Butternut squash.
- Cabbage.
- Carrots.
- Cauliflower.
- Cucumbers.
- Fennel.
- Garlic.
- Ginger.
- Green beans.
- Kale.
- Mushrooms.
- Okra.
- Onions.
- Peas.
- Peppers.
- Pumpkin.
- Radishes.
- Romaine lettuce.
- Spaghetti squash.
- Spinach.
- Sweet Potatoes.
- Tomatoes.
- Yams.
- Zucchini.
Beetroot
Courgette/Zuchini
Brocolli
Onions
More Vegetables
- Artichokes.
- Arugula.
- Asparagus.
- Bell peppers.
- Brussel sprouts.
- Butternut squash.
- Cabbage.
- Carrots.
- Cauliflower.
- Cucumbers.
- Fennel.
- Garlic.
- Ginger.
- Green beans.
- Mushrooms.
- Okra.
- Onions.
- Peas.
- Peppers.
- Pumpkin.
- Radishes.
- Romaine lettuce.
- Spaghetti squash.
- Sweet Potatoes.
- Tomatoes.
- Yams.
Note: Opting for fresh vegetables is a smart choice as it helps you avoid the excessive sodium in canned vegetables, the calorie-laden sauces on frozen veggies, the added sugars and salt in dehydrated or freeze-dried options, and the saturated fats and calories found in creamed varieties.
Fruits
Fruits play a crucial role in promoting optimal health due to their rich nutritional content. Bursting with vitamins such as A, C, and K, and essential minerals like potassium, fruits provide a potent package of nutrients. Vitamin C, prominent in citrus fruits, fortifies the immune system and supports collagen production, vital for skin health. The potassium content in fruits like bananas contributes to maintaining heart health and proper muscle function. Beyond vitamins and minerals, fruits are also loaded with dietary fiber, aiding digestion and promoting a feeling of fullness. Their natural sweetness satisfies cravings without the drawbacks of added sugars. Including a variety of fruits in your diet can amplify your nutrient intake, bolster your immune system, and contribute to overall vitality.
Bananas
Blueberries
Raspberries
Strawberries
- Apples.
- Apricots.
- Avocados.
- Bananas.
- Blackberries.
- Blueberries.
- Cherries.
- Grapefruit.
- Grapes.
- Green Apples.
- Kiwi.
- Lemon.
- Lime.
- Mango.
- Melons.
- Nectarines.
- Oranges.
- Papaya.
- Peaches.
- Pears.
- Persimmons.
- Pineapples.
- Pitted prunes.
- Plums.
- Pomegranates.
- Raspberries.
- Strawberries.
- Tangerines.
- Watermelon.
Pineapple
Mango
Acai
Lemons
Goji Berries
Apples
Blackberries
Oranges
More Fruit
- Apricots.
- Avocados.
- Cherries.
- Grapefruit.
- Grapes.
- Kiwi.
- Lime.
- Melons.
- Nectarines.
- Papaya.
- Peaches.
- Pears.
- Persimmons.
- Prunes.
- Plums.
- Pomegranates.
- Tangerines.
- Watermelon.
Fruits vs Desserts
Choosing fruits as snacks and desserts over processed foods and cakes is a smart nutritional move. Fruits come with natural sugars along with a rich supply of vitamins, minerals, and dietary fiber, offering both sweetness and health benefits. In contrast, processed snacks and cakes often contain added sugars and unhealthy fats. These can lead to energy crashes and provide little nutritional value. Opting for fruits ensures you’re getting your sweet fix while supporting your body with essential nutrients and maintaining balance in your diet.
Proteins
Proteins are the body’s building blocks, essential for repairing tissues and building muscles. Including sufficient protein in your diet supports a strong immune system and helps you feel full and satisfied. Look to foods like lean meats, poultry, fish, eggs, beans, and nuts for healthy sources of protein. These options provide essential nutrients while promoting muscle growth and overall well-being.
Chicken
Turkey
Beef
Lamb
- Beef.
- Chia seeds.
- Chicken.
- Cottage cheese.
- Eggs.
- Greek yoghurt.
- Milk.
- Lamb.
- Peanut butter.
- Pumpkin seeds.
- Salmon.
- Shellfish.
- Tofu.
- Turkey.
- Tuna.
- Venison.
- Yoghurt.
Salmon
Venison
Tuna
Shellfish
Eggs
Milk
Yoghurt
Greek Yoghurt
Cottage Cheese
Peanut Butter
Pumpkin Seeds
Chia Seeds
Processed crap
When it comes to choosing protein sources, avoiding processed meats like sausages and hot dogs is advisable due to their high saturated fat and sodium content, which can be linked to health issues like heart disease and certain cancers. Similarly, canned or tinned meats, while convenient, often contain added preservatives and sodium, which can elevate blood pressure and pose health risks when consumed excessively.
The Right Stuff
Conversely, opting for locally sourced or organic proteins can offer numerous benefits. Local meats often involve shorter supply chains, reducing environmental impact and supporting nearby economies. Organic options, in particular, provide meat free from antibiotics and hormones, potentially lowering the intake of these substances in your diet. Moreover, organic farming practices prioritize animal welfare and environmentally sustainable methods, making them a responsible choice for both personal health and the well-being of the planet. While organic and locally sourced protein options may come with a slightly higher price tag compared to their conventional counterparts, many people find the investment in their health and the environment well worth it. Consider it a long-term investment in your well-being and in supporting sustainable agriculture practices that benefit future generations. Additionally, buying in bulk, seeking out local deals, and budgeting for higher-quality proteins can help make these options more financially manageable.
Dairy and dairy-free milk options
- Almond milk.
- Coconut milk and coconut beverage.
- Cottage cheese.
- Hemp milk.
- Kefir.
- Milk.
- Rice milk.
- Soy milk.
- Yogurt.
Healthy Fats
Incorporating healthy sources of fats into your diet is more than just a taste enhancer; it’s a vital component for supporting brain function, energy levels, and overall well-being. By opting for sources like avocados, nuts, and olive oil, you’re giving your body the right tools to maintain its balance and keep things running smoothly. Remember, not all fats are created equal – choose wisely to fuel your body with the goodness it deserves.
Dairy Products
Meat
Nuts
Fish
- Almond butter.
- Avocado.
- Beans.
- Coconut oil.
- Dairy Products.
- Dark chocolate.
- Fish.
- Meat.
- Nuts.
- Olive oil.
- Peanut butter.
- Seeds.
Avocado
Olive Oil
Seeds
Coconut Oil
Peanut Butter
Dark Chocolate
Almond Butter
Beans
The Best Oils
- Avocado oil.
- Coconut oil.
- Ghee.
- Grass-fed butter.
- Lard.
- Olive oil.
- Sesame oil.
- Walnut oil.
Oils to Avoid
It’s prudent to exercise caution with certain food oils due to potential health concerns.
- Rapeseed oil.
- Vegetable oil.
- Canola Oil.
- Soybean Oil.
- Palm Oil.
- Corn Oil.
- Cottonseed Oil.
Choosing the right type of fats
Healthy fats, like those found in avocados, nuts, and olive oil, are your nutritional superheroes. They support brain function, aid in nutrient absorption, and contribute to smooth skin. On the other hand, trans fats and excessive saturated fats, often found in processed snacks and fried foods, can be detrimental to your heart health and overall well-being. It’s wise to choose fats that nourish your body while steering clear of those that might weigh you down.
Vitamins and Minerals
For a strong and steady supply of essential vitamins and minerals, the key is to embrace a dietary palette that’s rich in diversity. Load up your plate with an array of colorful fruits, leafy greens, lean proteins, hearty whole grains, and the wholesome goodness of nuts and seeds. These nutrient-packed choices form the foundation of a well-rounded diet that can naturally fuel your body’s needs.
Himalayan Pink Salt
Dairy
Vegetables
Shellfish
- Berries.
- Dairy.
- Citrus fruits.
- Fatty fish.
- Fruits.
- Himalayan pink salt.
- Lean protein.
- Legumes.
- Nuts and seeds.
- Shellfish.
- Vegetables.
- Whole grains.
Fruits
Lean Protein
Fatty Fish
Nuts and Seeds
Whole Grains
Berries
Citrus Fruits
Legumes
Empty Calories
However, it’s equally important to be vigilant about food choices that offer little in the way of nutritional value. Processed snacks, sugary treats, and sugary drinks might satisfy your taste buds temporarily, but they often lack the critical vitamins and minerals your body craves. These options are more like “empty calories,” providing energy without the nourishment your body requires.
Getting the balance right
To optimize your nutritional intake, strive for balance. While it’s okay to occasionally indulge in less-nutritious foods, the core of your diet should be composed of nutrient-dense options. By thoughtfully curating your food choices, you can boost your body with the vitamins and minerals it needs to function at its best.
Fibre
Fibre is the unsung hero of your diet, quietly working behind the scenes to keep things running smoothly. It’s your digestive system’s best friend, promoting regularity and keeping you feeling full and satisfied. Incorporating fiber-rich foods into your diet keeps your digestion on track and helps control your appetite. Be wary of processed foods labeled as high-fiber, and instead, focus on natural sources like whole grains, fruits, and veggies for the real digestive benefits.
Whole grains
Legumes
Bran
Root vegetables
- Bran.
- Fruit and vegetables.
- Legumes.
- Nuts and seeds.
- Popcorn.
- Root vegetables.
- Whole grains.
- Whole grain cereals.
Fruit and vegetables
Nuts and seeds
Popcorn
Whole grain cereal
Fluids and Hydration
Staying properly hydrated is vital for various bodily functions and overall physiological balance. It aids digestion, maintains energy levels, regulates body temperature, and supports cognitive abilities. It is crucial to drink enough water and consume hydrating foods to ensure your body operates efficiently and stays healthy. Healthy hydration sources include water, herbal teas, and hydrating foods like fruits and vegetables. These options provide essential fluids without added sugars or caffeine that can contribute to dehydration. To avoid dehydration, limit sugary and caffeinated beverages as they can lead to fluid loss and opt for water-rich foods and non-caffeinated, non-sugary drinks instead.
Water
Milk
Kombucha
Coffee
- Water
- Coconut Water.
- Coffee
- Fresh Fruit Juice.
- Green Tea.
- Hemp shakes.
- Infused Teas.
- Kefir.
- Kombucha.
- Kvass.
- Lemon Tea.
- Milk.
- Whey Protein.
Green Tea
Herbal Tea
Infused Teas
Fresh Fruit Juice
Kvass
Lemon Tea
Beer (in moderation)
Coconut water
Herbs, Spices and Condiments
Spices and condiments play a pivotal role in transforming ordinary meals into exciting culinary experiences. They ignite flavors, making your dishes a tantalizing journey for your taste buds. By introducing a variety of spices and condiments, you not only enhance the appeal of your meals but also cultivate a deeper interest in the foods you eat.
Tumeric
Spirulina
Ginseng
Cayenne Pepper/Chillies
- Basil.
- Bay Leaves.
- Cayenne Pepper/Chillies
- Cilantro.
- Cinnamon.
- Coconut water.
- Coriander.
- Cumin.
- Dill.
- Garlic Powder.
- Ginseng.
- Manuka Honey.
- Mint.
- Mustard Seed.
- Nutmeg.
- Onion Powder.
- Oregano.
- Paprika.
- Parsley.
- Pepper.
- Peppermint oil.
- Rosemary.
- Sage.
- Sea Salt.
- Spirulina.
- Thyme.
- Turmeric.
Manuka Honey
Coconut Oil/Water
Peppermint Oil
Cayenne Pepper/Chillies
Other
- Basil.
- Bay Leaves.
- Cilantro.
- Cinnamon.
- Coriander.
- Cumin.
- Dill.
- Garlic Powder.
- Mint.
- Mustard Seed.
- Nutmeg.
- Onion Powder.
- Oregano.
- Paprika.
- Parsley.
- Pepper.
- Rosemary.
- Sage.
- Sea Salt.
- Thyme.
- Turmeric.
Note: Opting for natural spices and condiments over store-bought versions is a healthier choice. Natural options like herbs, garlic, and ginger not only add rich flavors but also bring along nutrients and potential health benefits. Unlike some processed condiments, natural choices are lower in added sugars, unhealthy fats, and artificial additives.
Healthy Snacks
Incorporating healthy snacks into your diet is like giving your body a nutritious recharge between meals. These snacks provide a steady stream of energy and can keep you from feeling overly hungry, helping you make better food choices throughout the day. The right snacks can be a secret weapon for maintaining energy levels and supporting your overall health goals.
Jerky
Nuts
Fruits
Biltong
- Bone Broth.
- Carrots.
- Crackers.
- Dark chocolate.
- Dried fruit.
- Dried seaweed.
- Gluten-free wraps.
- Hemp Protein.
- Hummus.
- Low calorie soups.
- Miso soup.
- Nut and seed butters.
- Popcorn.
- Salsa.
- Grain-free or gluten-free crackers.
- Whey Protein.
Bone Broth
Miso Soup
Dark Chocolate
Whey Protein
Other
- Crackers.
- Dark chocolate.
- Dried fruit.
- Dried seaweed.
- Gluten-free wraps.
- Hummus.
- Nut and seed butters.
- Popcorn.
- Salsa.
- Grain-free or gluten-free crackers.
The 6 'P' Principle
While the Greenlight foods list is not exhaustive, it’s a starting point to inspire your journey towards better nutrition. To further enhance your dietary choices, experiment with foods that are packed with nutrients and figure out clever ways to easily add them to your daily meals. Your commitment to maximizing nutritional value will undoubtedly contribute to your overall well-being and long-term health. The 6 ‘P’ principle applies here “Proper Preparation Prevents Piss Poor Performance”.
New to the Kitchen?
Creating nutritious and delicious meals in the kitchen, even if you’re not a seasoned cook, is entirely achievable. Start with simplicity – dishes like soups, salads, and stir-fries are fantastic choices.
For a hearty and healthy soup, simply simmer vegetables, lean protein (like chicken or beans), and your preferred seasonings in a pot of broth. With salads, you have endless options. Combine fresh greens, colorful veggies, a source of lean protein (such as grilled chicken or tofu), and a tasty dressing. Stir-fries are equally accessible – toss your choice of vegetables and protein in a stir-fry sauce, cook them quickly in a hot pan, and serve over rice or noodles.
Remember, healthy cooking doesn’t need to be complicated. Start with basic recipes, gradually expand your repertoire, and enjoy the rewarding journey of preparing nourishing meals in your own kitchen.
Summary
By adding these Greenlight foods to your shopping list and eating them regularly, you’re laying the foundations for success in the gym, your training and making gains. Your choices in the grocery aisle directly impact your body’s well-being. Your nutrition provides the essential building blocks for energy, immunity, and overall vitality. By prioritizing foods with high nutritional value you’re making an investment in your long-term health. Let the principles of variety, balance, and mindful eating guide you.
We hope you have enjoyed our Greenlight foods post. In our next posts we’ll look at ‘the Shit list’, basically the stuff you should avoid on your shopping list. We will also look at suggestions for easy to make but nutritious meals.
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