Monthly Archives: July 2015

Top 5 Nutrition Essentiels for a Healthier Diet.



If you are not used to eating healthy, starting to do so may seem like a lot of work. However, you should know that you have nothing to fear.

Maintaining a healthy diet goes hand in hand with good physical and mental health, better body composition i.e. low body fat and high lean muscle and exercise performance. Looking for the next big fad or attempting super strict and unrealistic meal plans is not going to help you lose fat and keep it off in the long term.

Making simple yet effective changes to your diet can help you to build new habits that will stick with you for as long as you manage to remember, if you can turn them into long term habits you will not even notice you are doing them and easily reap the long term benefits. Here are 5 best ways to make your diet healthier:

Plan and Prepare your Meals

Planning, shopping and preparing your meals is one of the most effective things you can do to ensure you keep on top of your diet quality and ensure healthy purposeful nutrition. If you don’t know what items you need how will you know what to buy when out shopping for food?

Take the guess work away and plan a minimum of 2 – 3 days in advance what you’re going to eat and you will have a solid idea of what food items you require.  This way you are guaranteed to be in control of your meals, which means you are also in control of what you want to achieve in the short and long term.

Ultimate Weight Loss and Lean Body Nutrition Shopping List

Have you ever wondered what you should be eating to achieve a lean, strong and healthy body? Which foods help to best burn fat?  Which foods provide the most nutrition?  Which foods lead to improved health and happiness?

Well this article aims to clear up those questions for you.  These are the healthy foods used by elite athletes and their coaches to help them to become winners and champions.

You will not find any highly processed, man made, ‘food imitating’ products, you will not find any refined sugars or man made harmful fats and preservatives – just wholesome, fresh, healthy foods provided by nature that your body desperately desires every single day.

Take a look at the ultimate lean and healthy shopping list:

Starchy Carbohydrates

  • Medium grain brown rice
  • Long grain brown rice
  • Quinoa
  • Sweet potato
  • Wild rice
  • Amaranth
  • Parsnips
  • Lotus root
  • Winter squash
  • Onion
  • Beets
  • Carrots
  • Butternut squash
  • Spaghetti squash
  • Turnips

Fibrous Carbohydrates

  • Broccoli
  • Brussels sprouts
  • Asparagus
  • Green onion
  • Kale, zucchini
  • Bell peppers
  • Bok choi
  • Artichokes
  • Green cabbage
  • Cauliflower
  • Courgette
  • Red cabbage
  • Aubergines
  • French beans
  • Mange tout
  • Collard greens
  • Egg plant
  • Fennel
  • Green beans
  • Green peas
  • Swiss chard
  • Turnip greens
  • Sea vegetables


  • Spinach
  • Rocket
  • Watercress
  • Red chard


  • All lettuce
  • Chinese leaf
  • Bean sprouts
  • Celery
  • Cucumber
  • All mushrooms
  • Tomato
  • Radish

Dairy and Dairy Alternatives

  • Free range eggs
  • Organic butter from grass fed cows
  • Coconut milk
  • Almond milk

Thin Skinned Fruits

  • Cherries
  • Blueberries
  • Strawberries
  • Raspberries
  • Blackberries
  • Redcurrants
  • Blackcurrants
  • Cranberries

Thick Skinned Fruits

  • Banana
  • Pineapple
  • Orange
  • Mango
  • Pear
  • Apricot
  • Lemon
  • Lime
  • Kiwi
  • Grape
  • Melon
  • Grapefruit


  • Chicken
  • Turkey
  • Fillet beef steak
  • Lamb
  • Pork
  • Extra lean mince beef
  • Flank beef steak
  • Top sirloin beef steak
  • Wild game
  • Pheasant
  • Venison
  • Buffalo
  • Kangaroo
  • Ostrich
  • Duck
  • Veal

Organ Meat

  • Liver
  • Kidney
  • Heart
  • Brain

White Fish

  • Cod
  • Pollack
  • Haddock
  • Plaice
  • Coley
  • Lemon sole
  • Halibut
  • Cat fish
  • Red snapper
  • Sea bass
  • Tinned tuna (in spring water)
  • Skate

Oily Fish

  • Salmon
  • Trout
  • Mackerel
  • Herring
  • Sardines
  • Pilchards
  • Kipper
  • Eel
  • Whitebait
  • Fresh tuna
  • Anchovies
  • Swordfish
  • Bloater
  • Cacha
  • Carp
  • Jack fish


  • Clams
  • Oysters
  • Crab
  • Crayfish
  • Lobster
  • Mussels
  • Prawns
  • Shrimps
  • Scallops


  • Pistachios
  • Macadamias
  • Almonds
  • Brazil nuts
  • Pecans
  • Walnuts
  • Hazelnuts
  • Chestnuts
  • Pine nuts
  • Cashew nuts
  • Pecans


  • Water
  • Fruit tea
  • Coconut water
  • Green tea

Herbal Teas

  • Peppermint
  • Liquorice root
  • Chamomile
  • Fresh mint

Fats and Oils

  • Fresh avocado
  • Avocado oil
  • Fresh olives
  • Extra virgin olive oil
  • Organic raw butter
  • Coconut oil
  • Walnut oil
  • Macadamia nut oil
  • Ground flaxseeds
  • Chia seeds
  • Almond butter
  • Cashew butter
  • Walnut butter
  • Macadamia butter
  • Sesame seed
  • Pumpkin seed
  • Sunflower seed
  • Flaxseed

Pastes and Spices

  • Green pesto
  • Red pesto
  • Thai green curry paste
  • Thai red curry paste
  • Chilli
  • Mexican paste
  • Jerk spice


  • Apple cider vinegar
  • Balsamic vinegar
  • Wine vinegar
  • Rice vinegar

Are we missing anything?  Let us know in the comments below if you think we are!

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