Fit Bug’s Guide To Essential Nutrition

March 16, 2014 by  
Filed under The Fitness Bug

Fitbuggers……..

Ok, so I have talked about nutrition in some detail on Fit Bug before. And rightly so. It’s 80% of the the muscle building process. But one thing I haven’t given you is a complete guide and break down of all the foods you should eat. Naming the good ‘and’ the bad. So without further ado.

Fit Bug’s Guide To Essential Nutrition (From best to worst)

Carbohydrates (Should make up 45-65% of your daily calories)


The Best

  • Lentils
  • Barley grass
  • Wheat grass
  • Parsley
  • Sprouted bread
  • Organic coconut
  • Garlic
  • Beefs
  • Avocado
  • Sweet peppers
  • Brussels sprouts
  • Cauliflower
  • Cabbage
  • Kale
  • Leafy greens
  • Asparagus
  • Brocolli
  • Yams
  • Sweet potatoes
  • Purple tomatoes
  • Yellow vegetables
  • Spinach
  • Sprouts
  • Nomi fruit
  • Pomegranate
  • Cherries
  • Figs
  • Ginger
  • Prunes
  • Kiwi
  • Berries
  • Quinoa
  • Wholegrain rice
  • Rolled oats
  • Amaranth
  • Millet
  • Steel cut oats
  • Sea vegetables

Better

  • Stevia
  • Agave nectar
  • Watermelon
  • Apples
  • Mango
  • Bananas
  • Whole fruits
  • Grapefruit
  • Oranges
  • Limes
  • Lemons
  • Peaches
  • Melon
  • Grapes
  • Pears
  • Cranberry juice
  • Redskin potatoes
  • Root vegetables
  • Cucumbers
  • Whole grains
  • Kashi
  • Buckwheat
  • Carrots
  • Tomatoes
  • Beans
  • Legumes
  • Onions
  • Celery

Good

  • Fruit spreads
  • Natural apple sauce
  • Organic honey
  • Molasses
  • Red wine
  • Dark chocolate
  • Orange juice
  • Agar
  • Grapefruit juice
  • Raisins
  • Pickles
  • String beans
  • White potatoes
  • Corn
  • Whole grain cereal
  • Quick oats
  • Bagels

Fair

  • Canned fruit syrup
  • Organic sugar
  • White wine
  • Grape juice
  • Apple juice
  • Iceburg lettuce
  • Pizza
  • Refined granola bars
  • Macaroni and cheese
  • Instant potatoes
  • Pretzels
  • White pasta
  • White rice
  • Rice cakes
  • White bread
  • English muffins

Baaad!

  • Artificial sweeteners
  • High-fructose corn syrup
  • Refined honey
  • White sugar
  • Beer
  • Alcohol
  • Soft drinks
  • Gelatin
  • Chips
  • Candy
  • Milk chocolate
  • Ice cream
  • Fast food breakfast sandwich
  • Processed cheese
  • French fries
  • Onion rings
  • Crackers
  • Sugared cereals
  • Cookies
  • Pies
  • Cakes
  • Junk food
  • Refined fat-free ranch dressing
  • Pastries
  • Dougnuts

Proteins (Should make up 15-25% of your daily calories)

The best

  • Steel-cut oats
  • Wild game
  • Whole grain rice
  • Avocado
  • Wild-caught cold water fish
  • Organic free range eggs
  • Soybeans
  • Lentils
  • Sprouts
  • Leafy greens
  • Spinach
  • Broccoli
  • Almonds
  • Tofu
  • Walnuts

Better

  • Almond butter
  • ‘Most’ nuts and seeds
  • Buffalo ostrich
  • Organic poultry
  • Organic yogurt
  • Organic milks (rice, soy, goat, almond, oat)
  • Organic goat cheese
  • Rice
  • Good protein powders
  • Organically raised cold water fish
  • Whole grains

Good

  • Natural peanut butter
  • Nitrate-free deli meat
  • Organic lean red meat (flank, sirloin, round steak)
  • Organic dairy products/cheese
  • Free-range eggs
  • Soy/whey protein powders
  • Crab/lobster
  • Farm-raised fish

Fair

  • Canadian bacon
  • Poultry sausage
  • Pork tenderloin
  • Nitrate-free ham & bacon
  • Organic hot dogs
  • Lean ground beef
  • Poultry
  • Low-fat dairy products
  • Soy nuggets
  • Eggs
  • Shrimp
  • White rice

Baaad!

  • Refined peanut butter
  • Buffalo wings
  • Pork sausage
  • Fatty cuts of beef, lamb, pork
  • Hot dogs
  • Fast food burgers
  • Deli meat
  • Bacon
  • Ham
  • Chicken nuggets
  • Ice cream
  • Whole dairy products
  • Processed cheese
  • Fish sandwich

Fats (Should make up 20-35% of your daily calories)

The best

  • Extra virgin olive oil
  • Pumpkin seeds
  • Olives
  • Evening primrose oil
  • Extra virgin coconut oil
  • Cod liver oil
  • Avocado
  • Wild cold water fish
  • Flaxseed oil
  • Flax meal
  • Almonds
  • Walnuts
  • Leafy greens

Better

  • Sunflower oil
  • Borage oil
  • Macadamia nut oil
  • Most raw nuts and seeds
  • Hazel nuts
  • Brazil nuts
  • Pine nuts
  • Almond butter
  • Organic free range egg yolks
  • Organic goat cheese

Good

  • Expeller pressed canola oil
  • High oleic sunflower and safflower oil
  • Farm-raised fish
  • Natural peanut butter
  • Peanuts
  • Organic butter
  • Canola/ soy mayonnaise

Fair

  • Refined oils
  • Tropical oils
  • Palm kernal oil
  • Cottonseed oil
  • Safflower oil
  • Soybean oil
  • Corn oil
  • Fatty cuts of meat
  • Mayonnaise
  • Processed cheese
  • Whole dairy products
  • Butter
  • Cream cheese
  • Egg yolks

Baaad!

  • Cakes
  • Doughnuts
  • Baked goods
  • Pie crust
  • Croissants
  • Refined wraps
  • Refined crackers
  • Potato chips
  • Corn chips
  • Microwave popcorn
  • Fried foods
  • Gravy
  • Shortening
  • Margarine
  • Non-dairy creamers
  • Refined ranch dressing
  • Refined peanut butter
  • Hydrogenated oils

That’s your nutrition in a nutshell Fitbuggers. However, as you know. Fit Bug is all about how to live the fitness lifestyle. Not how to die of bordem and end up quitting the lifestyle. In short… how to make what we do in fitness fun and interesting. Just like a long term marriage. We always need to seek intersting and new ways of spicing things up. Morning noon or night ;-).

The ultimate Fit bug body is a shred with bulk body. And nutrition wise, that involves aspects of both…


===> Tasty anabolic food


===> Tasty Metabolic food

I think that’s plenty to keep your mouth’s full for now. Until next time.

Bugs out!

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