WHAT SHOULD I EAT?! - Precision Nutrition
WHAT SHOULD I EAT?!
OUR 3-STEP GUIDE FOR CHOOSING THE BEST FOODS FOR YOUR BODY
This easy-to-use chart shows you how to make healthier nutrition choices for achieving your goals, while still enjoying the foods you love.
1
KNOW YOUR FOODS
Nutritional value varies, but don't think of food as "good" or "bad". Seeing it on a spectrum from "eat more" to "eat less" helps you make better choices without branding anything off-limits.
PROTEIN
EAT MORE
CARBS
FATS
Eggs and
Fish
egg whites
Shellfish
Beans Steel-cut, rolled, Buckwheat and lentils and old-fashioned
oats
Extra virgin olive oil
Walnut oil Marinades and dressings with oils in this category
Chicken
Duck breast and thighs
Turkey
Quinoa Whole-grain, black, Sorghum and wild rice
Avocado and
Cheese,
Egg yolks
avocado oil aged > 6 months
Lean beef
Bison
Lamb
Farro
Millet
Potatoes
Seeds: chia, flax, hemp, pumpkin
and sesame
Cashews
Pistachios
Other meats
Pork
Wild game
goat, camel,
Amaranth Plain non-Greek Plain kefir
kangaroo,
yogurt
crocodile, horse
Almonds
Brazil nuts
Pecans
Plain Greek Cultured cottage
yogurt
cheese
Tempeh
Fresh and
Corn
frozen fruit
Barley
Peanuts & natural peanut butter
Olives Pesto made with extra virgin olive oil
Lentils and beans
Insects
These are protein for plant-based eaters and meatless meals, otherwise, they're considered sources of carbohydrates.
Sweet potatoes
Taro
Yuca
Whole or sprouted grain bagels, breads, English muffins, pastas, and wraps
Prioritize fresh, lean, minimally processed sources of protein, and consider limiting red meat to ~18oz (or 4 palms) per week or less.
Focus on whole, minimally processed sources of carbohydrates that pack lots of nutrition and fiber, and include a mix of starches and colorful fruits.
EAT SOME
PROTEIN
CARBS
Nut butters from other nuts in this category
Fresh unprocessed
coconut
Aim for a mix of whole-food fats (like nuts and seeds), blended whole foods (like nut butters), and pressed oils (like olive and avocado).
FATS
Uncultured Medium-lean
cottage cheese
meats
Couscous
White rice
Granola
Virgin and Expeller pressed Sesame oil light olive oil canola oil
Flaxseed oil
Tofu
Edamame
Instant or
Milk
Vegetable
flavored oats
juices
Coconut oil / milk
Peanut oil and regular
peanut butter
Dark
Marinades and
chocolate dressings with oils
in this category
Canadian bacon
Meat jerky
Poultry sausage
Minimally processed lean deli meat
Protein powders
Flavored yogurt
Flavored kefir
Pancakes and waffles
Whole-grain crackers
Oat-based granola
bars
Canned, dried, and pureed
unsweetened fruit
White bagels, breads, English muffins, pastas, and wraps
Fish and algae oil
Cream
Cheese aged Flavored nuts ................
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