Carbohydrates
I divide carbs in two sections: fresh produce and whole grain. Here are some examples, but keep in mind this list is not exhaustive:
Produce: most fruits and vegetables.
Whole Grains: brown rice, quinoa, couscous, whole grain pasta, whole grain breads, whole oats.
Whole Grains: brown rice, quinoa, couscous, whole grain pasta, whole grain breads, whole oats.
As you might know by now, I am vegetarian and getting my daily dose of protein is extremely important. However, I recognize that not everyone (including my husband!) will enjoy being vegetarian as much as I do. Therefore I also included some meat based protein sources in the list. These are the ones I consider appropriate for a healthy diet, and the ones I cook at home for my family.
Here are some examples:
Plant and Dairy Protein: low fat yogurt, cheese (usually “white” such as feta, fresh mozzarella, cottage cheese), beans, chickpeas, lentils, low fat milk, eggs
Meat Protein: turkey, chicken, white fish (tilapia, trout, etc).
Fat
Some essential fats (the fat our body needs in order to keep an optimal health and performance level, such as omega-3s) we can only get through a proper diet. As with all macronutrients, the best way to get the necessary fat intake is through whole foods (aka avocado and olives versus danishes and croissants). Just remember that most of the protein sources also contain a significant amount of fat.
Some examples:
Whole Food Fat: avocado, flax oil, olives, olive oil, sunflower oil and most raw, unsalted, unsweetened nuts and seeds.
Water
The best way to get hydrated. Period. Forget about soda, juices or energy drinks. Those are sugars not liquids. If you want to get hydrated water is the key.