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100 Healthy Foods to Eat to Lose Weight

collage of different foodsThere are hundreds of healthy foods that you can eat to help you lose weight. Eating healthy doesn’t mean you have to eat bland-tasting food either.

Below is my list of healthy foods to eat when you’re undergoing a weight loss journey or just trying to live a healthy lifestyle. These foods are packed with vitamins, minerals, enzymes, phytonutrients, and antioxidants that will not only help you reach your weight loss goals, but also help you reach your ultimate goal of being healthy. Isn’t that more important than anything?

100 Healthy Foods to Eat to Lose Weight

  1. Grass-Fed Beef - this is a staple in my house. We use 95% lean grass-fed beef. The grass-fed beef is higher in vitamin E, beta-carotene, vitamin C, omega-3s, and conjugated linoleic acid (CLA).
  2. Grapes – high in resveratrol, which is a phytonutrient shown to increase longevity.
  3. Brussels Sprouts – high in vitamins K and C, this cruciferous vegetable improves the stability of DNA in our white blood cells.
  4. Whole Wheat - whole wheat is tricky because it is usually accompanied by several other processed ingredients. Ideally you’d want to stick with products that are 100% whole wheat, and that is it.
  5. Chicken – a staple in nearly every weight loss program. It’s low in fat and high in protein – a winning combo.
  6. Pineapple - they’re high in vitamin C. Our family eats them regularly as a fruit serving at dinner. Kids love it.
  7. Green Peas - contains a polyphenol called coumestrol, which can protect against stomach cancer. Also contains several other antioxidants with anti-inflammatory properties.
  8. Asparagus - rich in inulin, a prebiotic that supports our digestive tracks.
  9. Pumpkin Seeds – these seeds taste great and are a good topping to salads.
  10. Turkey – a great lean source of protein you can eat year round for variety.
  11. Lemons/Limes - add a couple to your water for added flavor and taste bud stimulation. Here are 8 healthy drinks besides water to keep your taste buds stimulated.
  12. Yams – yams are very water dense, and are low-glycemic – providing for a very satiating meal.
  13. Eggplant – rich in nasunin, a flavonoid antioxidant that scavenges free radicals and protects brain cell membranes.
  14. Plums – the skin of plums are high in the antioxidant phenols neochlorogenic and chlorogenic acid.
  15. Salmon – an excellent fatty fish that’s high in omega-3 fatty acids and vitamins D and B12. Read here to see 33 health benefits of omega-3 fatty acids, and see why including them in your diet is a must.
  16. Celery – makes a great snack when dipped in all-natural peanut butter.
  17. Sunflower Seeds – high in Vitamin E and a good snack to bring to the movie theater.
  18. Papaya – very high in vitamin C, and contains a digestive enzyme called papain.
  19. Cabbage – a good source of sinigrin, which has cancer preventative properties.
  20. Butter – most people think butter is unhealthy because of its saturated fat content. In moderation however, it contains valuable fatty acids like CLA. It is also great to cook with because of its ability to remain stable under high temperatures.
  21. Ham – not the leanest of meats, but still OK to eat in moderation.
  22. Kiwi – high in vitamin C and phytonutrients that protect DNA.
  23. Chickpeas – very high in insoluble fiber, and very low-glycemic. Great for filling you up, making hummus, or as the base to this healthy cookie dough dip.
  24. Cashews – most of the fat in cashews is oleic acid, which has been shown to be cardio protective.
  25. Garlic – a great way to add flavor to meals. It’s also high in sulfur compounds that help keep blood pressure in check.
  26. Eggs – a cheap form of protein (here are 10 more cheap sources for the budget conscious), it’s rich in choline, which can reduce inflammation markers like C-reactive protein.
  27. Collard Greens – one of the healthiest foods in the world. Packed with vitamins K, A, and C, and is great at lowering cholesterol levels.
  28. Cheese – rich in calcium and helps prevent bone loss.
  29. Zucchini – has many carotenoid antioxidants and can be creatively cut up into noodle shapes and used as pasta.
  30. Scallops – a good source of protein, vitamin B12, and selenium.
  31. Lentils – a great source of protein for the vegetarian. Packed full of fiber, molybdenum, folate, and magnesium.
  32. Pears – contain flavanoids associated with a decreased risk of type 2 diabetes.
  33. Milk – high in vitamin D, calcium, and CLA. An easy and cheap way to get in protein. Lactose intolerant people may want to avoid.
  34. Raisins – good source of antioxidant phenols. An easy snack for on-the-go situations.
  35. Wine – moderate consumption reduces risk of cardiovascular disease. It also contains resveratrol – the purported longevity antioxidant. Read here to learn if alcohol causes weight gain.
  36. Beets – red pigments are high in belatins, which have anti-inflammatory properties.
  37. Greek Yogurt – a highly versatile food. Can be substituted for sour cream in recipes. You can also make a ranch dip by adding spices like garlic, onion, salt, pepper, parsley, and celery seed.
  38. Green Tea – one of the healthiest drinks in the world. High in EGCG, which gives tea its anticancer properties.
  39. Grapefruit – great source of vitamin C and the antioxidant lycopene.
  40. Beans – a good high fiber, low fat, high protein food. Perfect choice for vegetarians and meat eaters alike.
  41. Cod – lowers cardiovascular disease risk via its omega-3, vitamin B12 and B6 content.
  42. Chia Seeds – high in omega-3s, it supports heart health, and helps improve insulin sensitivity. Read 10 more ways to improve your insulin sensitivity for better fat loss.
  43. Artichokes – rich in antioxidants, it helps increase bile flow, and it can potentially regenerate liver tissue.
  44. Cherries – contain phytonutrients like anthocyanins, which are powerful antioxidants responsible for giving cherries their color.
  45. Sweet Potatoes – one of if not the highest source of beta-carotene in our diets. Slice them up, sprinkle them with cinnamon, and bake them to make cinnamon sweet potato fries.
  46. Almonds – high in healthy fats that lower LDL cholesterol.
  47. Flaxseeds – a plant source that’s extremely high in omega-3 fatty acids. I put a tbsp in my protein smoothie. You can also use flax oil for a potent source of omega-3 fatty acids. Here’s the one I recommend.
  48. Walnuts – great source of vitamin E (alpha-tocopherol). Also provides one of the highest sources of omega-3s in a nut.
  49. Peanut Butter – the ingredients should only say peanuts, and possibly salt. Who doesn’t like peanut butter?
  50. Coffee – is packed with antioxidants, and can be beneficial for helping you lose weight. See how here.
  51. Spinach – an ultimate superfood. Ranks among the top 10 of the majority of nutrients. Use as a salad base or add a handful to your smoothie (you can’t taste it, promise).
  52. Pistachios – good source of healthy fats and vitamin B6.
  53. Pomegranate – punicalagins, which are only found in pomegranates, lower blood pressure and protect blood vessels.
  54. Seaweed – good soluble fiber source, and rich in minerals.
  55. Broccoli – one of a handful of veggies that are high in vitamin C. Has numerous antioxidant properties.
  56. Dark Chocolate – dark chocolate is full of antioxidants. Aim for cacao contents above 70%. See these 15 health benefits of dark chocolate.
  57. Pumpkin – high in fiber and vitamin A, which will keep your vision sharp.
  58. Radishes – contain isothiocyanates, which can protect against cancer.
  59. Cauliflower – cruciferous vegetable that’s high in vitamin C. Also, it has cancer preventative qualities. Ricing cauliflower gives you a low-carb rice alternative.
  60. Strawberries – high in vitamin C and cardio-protective antioxidants.
  61. Bananas – packed with potassium, and makes a great base to a smoothie when you slice them up and freeze them.
  62. Steak – yup, even a good steak is OK in moderation. Leaner cuts like sirloin are a good pick.
  63. Turnips – rich in glucosinolate, which help the liver process toxins.
  64. Honey – nature’s sweetener. It has many enzymes that are beneficial to your health. Go raw and unfiltered.
  65. Cranberries – protects against urinary tract infections via its proanthocyanidins content.
  66. Oats – a good breakfast choice. Pick steal cut oats or regular over instant, as they will provide you with a slower release of glucose into the bloodstream. See why you should pick low-glycemic carbohydrates for fat loss and health.
  67. Brown Rice – brown rice keeps the nutritious bran and germ layer intact, unlike its white rice cousin.
  68. Corn – why not pop some popcorn for a healthy, low-calorie snack? Look for the non-GMO (genetically modified organism) label.
  69. Apples – a good source of fiber, and its skin is high in polyphenols.
  70. Oranges – like most citrus fruits, it’s high in vitamin C. Also contains many phytonutrients.
  71. Kale – considered a superfood by many. High in vitamin A and K. It also helps detox the body. Read how to detox your body the right way.
  72. Bacon – What? Bacon? Healthy? Like nearly every whole food, in moderation, bacon can add some flavorful goodness to your diet. If you want less fat choose turkey bacon.
  73. Blackberries – high in fiber, and they reduce inflammation via their anthocyanin content.
  74. Onions – they add great flavor and are high in polyphenols.
  75. Spaghetti Squash – a perfect low-carb alternative to pasta. I even think it tastes better!
  76. Tomatoes – its skin is a rich source of lycopene, and the tomato as a whole is packed with phytonutrients.
  77. Green Beans – low in calories and high in carotenoids and flavonoids.
  78. Edamame – a rich source of isoflavones, which can reduce your risk of cardiovascular disease and cancer.
  79. Apricots – a source of beta-carotene and fiber.
  80. Cucumbers – contain lignans that reduce your risk of cardiovascular disease and cancer.
  81. Carrots – an extremely rich source of beta-carotene, which is good for the health of your eyes.
  82. Peppers – they have one of the most concentrated amounts of vitamin C per calorie than any other food. Their varied skin pigments are also antioxidant rich.
  83. Avocados – full of healthy fats like monounsaturated oleic acid. High in fiber too. Try mixing avocado and greek yogurt together for a nice creamy sauce.
  84. Blueberries – a low-glycemic fruit that’s high in antioxidants that protect against neurodegenerative disease.
  85. Quinoa – one of the few grains considered to be a complete protein source.
  86. Pork – a fattier meat, but good in moderation if it fits into your calorie allotment.
  87. Mushrooms – good for immune support. I recently started putting shiitake mushrooms in my fruit smoothie. For someone that hates mushrooms, I couldn’t taste them at all – win/win.
  88. Spices & Herbs – basil, cinnamon, thyme – you name it, it’s healthy for you. A great way to add low-calorie flavor to your meals.
  89. Mangoes – the phytonutrients in mangoes can protect against cancer.
  90. Shrimp – rich in the antioxidant astaxanthin, which protects against inflammation.
  91. Tuna – a good source of the omega-3 fatty acids EPA and DHA. Omega-3s from animal sources don’t have to undergo the conversion process like plants do.
  92. Olive Oil – plenty of healthy fat and phytonutrients here. Use it to cook with or as a salad dressing. Try picking the unfiltered kind.
  93. Peaches – contains chlorogenic acid, which is a powerful free radical scavenger.
  94. Coconuts – high in healthy fat (MCTs), vitamins, minerals, fiber, and antioxidants. The health benefits of coconut are too numerous to list.
  95. Watermelon – like tomatoes, it gets its red color from the antioxidant lycopene.
  96. Buffalo – a nice lean source of red meat that’s packed full of fat-soluble vitamins.
  97. Pluots – scavenge free radicals via their chlorogenic acid antioxidant content.
  98. Water – obviously not a food, but no list is complete without water. Water is in every single food on this list, and should be the staple of your liquid intake. It makes everything in your body work more efficiently.
  99. Alfalfa Sprouts – full of enzymes and antioxidants that help assimilate nutrients and protect against cell oxidation.
  100. What did I miss? Add to the list by leaving your favorite healthy foods in the comments below!
  • Paula

    I love cantaloupe and honeydew melon! Also kiwi fruit :)

    • Coach Calorie

      Good adds Paula. I have kiwi in there, but cantaloupe and honeydew melon aren’t. Thanks!

  • Di Fisher

    Hey I love your suggestions and i do tweet them through my business tweet account and facebook account (Active Aims) so thank you for sharing

    • Coach Calorie

      I saw that Di. Thanks for sharing with your readers!

  • Jodi

    Thanks for this list. I will add several of these to my grocery list. I especially like number 35 (wine) :)
    Curious about corn – isn’t most corn genetically modified? I have cut it out of my diet on this premise. But maybe popcorn is different?

    • Coach Calorie

      Yes, much of it is. You’ll have to look around on the packaging for non-GMO.

  • Jenn Mitchell

    Great list. I will use this the next time I go shopping. Then I just need to look for some good recipes as well.

  • Tiana Moreno

    Thanks so much im making my shopping list now and I can’t wait to start seeing results I want to lose 30pounds by April :-)

    • Coach Calorie

      Sure thing Tiana. Check back in April and let us know how you’re doing.

  • Chrissy

    I think whole grain would be a lot healthier then whole wheat? When my sister had cancer she had to stay away from whole wheat cause it was usually accompanied with enriched flour and more sugar

    • Coach Calorie

      Hi Chrissy, whole wheat is a whole grain. Perhaps you are thinking of wheat flour, or enriched flour? Products labeled as WHOLE wheat still have the bran and germ intact. But you’re right, many whole grain products have processed additives to make them into a food product. Pay close attention to the label and make sure it reads 100% whole grain/wheat.

  • Jennifer

    I do not consider milk or any dairy for that matter healthy. Also I think that pork is not a very healthy meat. I am also not a fan of brown or white rice.

  • Lisa Sirianni

    Hemp hearts! I throw those in my protein shakes, on cereal (hot or cold), in salads etc :)

  • Deidre Chopoorian

    What are your thoughts on whole wheat vs. sprouted grains? Or breads made with coconut and/or almond flour?

  • Reny

    Ginger (fresh)-great way to add flavor in cooking and is also an anti-inflammatory.

  • Coach Calorie

    Supposedly the nutrients in sprouted grains are more bioavailable, but I think the differences would be negligible. If you don’t mind the differences in texture and such, then go for the sprouted.
    As for coconut/almond flour, we use that plenty if we’re trying to keep the meal lower in carbohydrates, or just for variety. You just have to be careful because since they are higher in fat, they are also higher in calories.

  • jessica

    What about Cilantro and jalapeño?

    • Coach Calorie

      Good adds Jessica.

  • krystie

    Awesome article! :)

  • nancy

    How about molasses? It is a great source of iron. We use in in oatmeal (bulk organic) instead of sugars. Yum. We also use Bragg’s Amino Acid as a replacement for soy sauce.

    • Coach Calorie

      Because of the way it’s manufactured, I tend to avoid it. I think honey is the better choice.

  • Rebecca

    So many studies have shown eating red meat is not good for you. As an aspiring vegan myself I just want to point out the fact that it is number one on your list. Im just a little disappointed in you. I do love all of your posts but would love to see more without dairy as im allergic to it and maybe a few vegan dishes? Thanx! Keep up the good work!

    • Coach Calorie

      Rebecca, the list is in no particular order. Regardless, I don’t want to make this into a “religious” debate about eating or not eating meat. Red meat is healthy for you despite what you might hear. In fact, grass-fed beef is packed with more nutrients than most of the foods on the list, and it has just as much fat content as chicken. Eaten in moderation as part of a nutritious, whole food diet, you have nothing to worry about.
      The studies you read show a correlation, not a causation. There is a difference. The problem was not the red meat, but all the processed stuff in their diet.

    • Raquel Ade

      If i may add….buffalo is better for you than chicken…so is Elk. Altho I know that is a little harder to come by unless you hunt. I no longer eat beef at all! (and I use to raise my own even)

  • Coach Calorie

    Plenty of nutrients in dairy like calcium and protein. If you’re not lactose intolerant, there’s no reason why you can’t include it in your diet.

    Pork is a fattier meat, but there’s nothing wrong with it in moderation. If it fits in your calorie allotment, it also has plenty of nutrients.

    I’m not a fan of white rice either. I don’t have that on the list. Brown rice however is a staple in many cultures that live to old ages.

  • Randy

    I really appreciated your posts on healthy foods great job

    • Coach Calorie

      Thanks Randy. I appreciate you coming to read the articles.

  • Kayleigh

    I’m in my first trimester of pregnancy and I am off alot of meats, I find it difficult to keep down most vegetables also, where as normally I’m a huge fan of trying to eat more than ur 5 a day, any tips of what to try and also should I avoid nuts? Thanks

  • Coach Calorie

    I see you’re commenting on the this article, so these foods are really my recommendations to you. There are 100 to choose from, and there really aren’t too many other whole foods. If you don’t like them “as-is”, try combining them together to add flavor and texture.

  • Caleb


    • Coach Calorie

      Eggs are up there. See #26.

  • Tori

    This is awesome! I have been fighting “going healthy” because I am a HUGE Carb lover…and I thought it would be more difficult… but this list makes me think I can actually get my kids (and husband) 75% on board.. and slowly work up to more! We already eat many of these things! I just need to get rid of the unhealthy snacks and have more of these healthy choices available! Thank you so much!

    • Coach Calorie

      It’s all about making a slow transition from processed foods to the foods on this list. Glad it helped!

  • Sim

    What about Quinoa? I understand that its a complete protein, but is it also a carb? I try to have most of my carbs pre and post work out, but if I decide to have a bit of quinoa at dinner, is this a carb? I don’t want to sabotage my diet by eating carbs so late in the day, and so far away from my work out…does quinoa have a high glycemic index? I have about 10 pounds to lose, I am 48, sluggish thyroid, and premenopausal, so hard to take it off. I am taking your advice on high intensity training as well. Please clarify the facts on quinoa for me, thanks so much!

    • Coach Calorie

      Quinoa is on the list, and yes, it is a carb. You’ll be fine having a serving of it at dinner. Just keep your calories under control, and watch your portion sizes.

  • disqus_eslqC70Xbi

    Love it, love it, love it! I am one of those that likes just about any food put in front of me. I’ve been doing protein powders but have been thinking about going back to the natural foods and low carb to finish losing and maintaining my weight loss. Like several others, I’m surprised but happy to see some things on the list. Thank you so much for for this site and all the healthy advice.

  • Julissa

    Thank you for your information and insight. What do you think of dates? I enjoy sweets, and I find that combining 3-4 dates with a tablespoon of peanut butter satisfies my sweet tooth. Please keep up the good work!

  • Alena

    Hello, I was wondering whether Crème fraîche would be a healthy substitute for sour cream. Thank you.

  • 58 pounds lighter

    Coach, just lost 58 pounds in nine months. Three reactions. First, it was easier to take off pounds with foods with higher levels of Omega 3 fatty acids than Omega 6. This included some foods not in your article. I will list them along with other favorites: arugula, watercress, broccoli sprouts, red raspberries, black raspberries (freeze-dried powder), boysenberries (f-d powder), salmon red Sockeye Alaska wild, red kidney beans, pinto beans, black beans, kohlbaci, red Skipjack tuna, cantaloupe, Flackers, Chia Bars and red cabbage. My regulars are: chia seeds, flax seeds, blueberries, blackberries, spinach, broccoli (florets and stalks), cauliflower, shrimp, scallops, kale, cranberries, radishes, turnips, 3 baby carrots per day and 1/4 grapefruit. Second, had to eliminate many of your fruits due to their high glycemic load, i.e., too much natural sugar, fructose – totaled about 1/3 of the fruits in your list. Lastly, to resolve food intolerance (FI) issues caused by some genetically modified organisms, hormones in feed, pesticides, etc., also had to eliminate all glutein, dairy, soy, corn, peanuts, eggs, anything with processed or artificial sugar. Also, dropped all fried foods. This approach may not be for everyone, but perhaps helpful for someone with FI issues.

  • Anna McHargue

    Just starting out on this. Besides all the obvious choices, is there a list of what not to eat? Plus, I am unfamiliar with many of these acronyms, (DHA? MCT? etc.) If there is a book you can recommend to get me going? I am a generally healthy eater…or at least I think I am. But I would like to know if I am making big mistakes. Thanks, Anna

  • Coach Calorie

    Hi Anna, Jillian Michaels put it well when she said “if it didn’t come from the ground or it didn’t have a mother, don’t eat it”. Look at the ingredients. It should have 1 or 2 ingredients at the most, and you should be safe in the majority of instances.

  • Coach Calorie

    It looks fine to me. Obviously pay attention to calories due to its higher fat content.

  • Tay

    Almond milk! You should definitely add that in as it’s a great substitute for milk and also a lot better for you.

  • Coach Calorie

    Tay, do you have a brand you prefer? All the almond milk I see has a lot of processed ingredients. It sounds good in theory though.

    • Nura

      If you make it yourself it’s perfect, but all the brands I’ve seen have carageenan, which from what I’ve researched, even in small amounts can be harmful to the intestinal track.

      • Trish

        Silk unsweetened does not list carageenan as in ingredient. That is the one I use. I’ve never made it myself, is it difficult?

        • LAzetica

          Soak raw almonds over night. Rinse them. Put 2 cups of fresh water to 1 of almonds and blend it. Then strain it with a cloth strainer or a shirt. Voila!

    • cbonaus

      You can always make homemade Almond milk! :)

  • Kimberly R

    Almond Butter!!! Love it! i get mine from the local health food store….nothing but almonds. Add a little honey and some whole wheat bread and you have a great sandwich!

  • Jamjar

    Fresh dates!! We always have a box in the house and eat them everyday, high energy, high fibre and iron rich, low GI and have been showen to cure stomach cancer, eat 7 every morning.

  • Melissa Black

    what about sardines??

  • baddebt

    onions ?

  • Ginee s

    thanks for the list.question: when do you count a veggie as a carb and when don’t you? are you mostly concerned with actual foods like grains as a carb? ie: pinto beans. I want To try your l10 lb diet plan and want to make sure I am thinking on the same wavelength. as your plan

  • Coach Calorie

    I see no problem with them, and they are high in essential fatty acids.

  • Coach Calorie

    For sure.

  • Coach Calorie

    I usually only concern myself with counting carbs from foods that have over maybe 10 grams per serving. Otherwise, I just eat them up, as they are typically just fibrous veggies. Keep in mind that these foods technically do have calories though, so don’t assume they are a free ride.

  • Lorelie Schaefer

    I am confused about Banana’s!! One thing tells you not to eat them another tells you to only eat them post workout I believe. Why is this and what is your opinion? Before or after workout?

  • Tracy o’callaghan

    Could you recommend a protein shake to make from scratch please?

  • Coach Calorie

    Take a look at this article, Tracy –

  • Coach Calorie

    Generally speaking, I’m for eating whole foods at any time of day. However, bananas are higher in sugar than most foods and they are an ideal fruit to eat post workout. They make a good base for a smoothie when you freeze them.

  • cooke

    what are your thoughts for using grillers ( morning star vege patties) as part of a weight loss program? I dont eat meat, dairy,or fish. and how many would be ok to eat at a time to maintain weight loss? Also , what are your thoughts about tofu? I hear so many conflicting comments regarding too much estrogen in it. vege meats, beans, tofu, veges are the only protein Im getting right now. Im trying to stay away from allot of carbs from grain right now.

    • tmkoppy

      I’m a vegetarian. I use nut butters a lot and make my own protein bars. Morningstar products are highly processed and I only use them in a pinch. Since I lift a lot, I do use protein powders like Vega and Plant Fusion (both vegan). Quinoa is a great source of protein & I would definitely put it on top of any vegan list. I think the key thing is to switch things up, use powders and bars in moderation, and use whole foods whenever possible.

  • Renee Napier

    what’s spaghetti squash? :/

  • Pastor Shinal

    Coach Calorie I’m in love with you. Thank you for taking the sting out of healthy living. The world should know about you. I’m telling everyone.

  • Deanna Schober

    It’s a big gourd-looking squash. When you cook it, the inside falls out in strands that are similar in size and texture to spaghetti noodles.

  • Lisa

    I like turkey :) love the list as it will help with grocery shopping. Thanks for your articles.

  • Bev

    How about red beets?

  • Coach Calorie

    Beets are good too…

  • Coach Calorie

    I don’t like tofu as it’s overly processed. For vegetarians, your main protein sources will be beans, lentils, nuts, seeds, whole grains, and eggs if you eat them.

    I don’t know what’s in the morningstar products, but I’m guessing they are processed too. Look at the ingredients on the label.

    • heather

      And they are filled with gmos

  • Ione

    I keep reading different opinions about the GI of dates. I love dates !

  • Jennifer Stohr

    How about coconut oil – for those of us allergic to dairy?

  • J

    Meats are highly acidic I read that’s bad for you and you want to keep your body in more of an alkaline state…

  • Coach Calorie


  • Karri

    Where do you stand on stone ground whole wheat bread or sprouted grain bread ?

  • Dr.Nikkhil

    Cottage Cheese ? but u hv cheese there isnt it?

  • irisD

    love that you recommend natural food i.e ones without all the sugar and other bad stuff!! love reading your posts

  • Coach Calorie

    Not sure about your question. Yes, cheese is on the list, and cottage cheese is good too.

  • Coach Calorie

    Healthy and can be included as part of a diverse diet.

    • Karri

      Super ! Thanks for all the wonderful info !

  • Coach Calorie

    Unless you’re eating a meat only diet, you shouldn’t have to worry about the pH level of your body.

  • Jeff

    With ground beef first on the list, I didn’t even bother to read the other 99. Eww.

    • Coach Calorie

      Your loss Jeff. It’s one of the most nutrient packed foods on the planet. Good luck.

      • LAzetica

        Yeah, Coach, probably it would have been good idea to put that one later on, and specify “lean” ground beef. This kind of meat has been controversial as it is not a secret that they put all kinds of fat and different cuts to make it. Actually it is one of the meats that grow more bacteria when it is raw or cooked.

  • Ashleigh Hart

    Sesame Seed Oil essential fatty acids, as well as naturally occurring vitamin E, Provides antioxidants, Supports healthy liver function, Supports immune system function.

  • LAzetica

    Hello Coach,

    I believe we can feel comfortable from that 100 item lists. However, I would prefer to restrict the intake of some of those food as they contain sugar or fat and might slow down my loss of fat. i.e mangoes, pork (too much saturated fat), watermelon, bananas, etc

    • Coach Calorie

      If they fit your macros, you’ll be fine. Too much of anything, however, will be detrimental to your goals.

  • Coach Calorie

    Grass-fed beef is naturally lean. Do you have a source for the rest of your info?

    • LAzetica

      It is true. Grass-fed is the best option. Actually my comment was meant to the regular ground beef that mot people buy from the supermarket. If we make our own ground beef at home with the leanest grass-fed cuts we can rest assure is good quality, low fat and minimal bacterial level. Here is a source to learn more why ground beef might have more bacteria than other cuts.

  • Peanut lover

    Hey! I got one for you! I just discovered peanut flour…Added with egg whites,yogurt, some apple sauce ans raisins, I make some high protein cup cakes… Delicious!

  • Elizabeth

    Cantaloupe or other melons?

    • Coach Calorie


  • Coach Calorie

    I’m not sure I have a specific article, but search IIFYM (if it fits your macros).

  • Mandy Ashley

    Is it ok to have brown bread with grains in it with a healthy and exercise plan.

    • Coach Calorie

      Nothing wrong with whole grain bread.

  • BunnyB

    Wow this is an awesome list. Thank you sooo much for making it. I can be a picky eater sometimes and trying to find healthy things to eat being picky can be difficult. Its also very informative. Thanx once again.

  • Denise Pedrotti

    Bee Pollen its considered one of nature’s most completely nourishing foods & it contains nearly all nutrients required by humans. Also has more amino acids than beef, eggs, or cheese of equal weight, which are ready to be used directly by the
    body and also contains vitamins, including B-complex and folic acid.

    • Coach Calorie

      Yes, bee pollen is good. We use raw honey in our house.

  • Erica

    Are dry roasted cashews less healthy? Is there difference in health benefits between the different types?

    • Coach Calorie

      There will always be a difference in nutritional content when you apply heat, but the difference will be negligible.

  • Btrflyro

    Thank you for sharing. Very handy

  • Janelle


  • lindsey

    Ah yes, why not pop some pop corn? I can give you one huge reason. 85% percent of our corn in the United States is genetically engineered, Autoimmune diseases have skyrocketed since GMOs have been introduced. Steer clear from corn,definitely not a “healthy food” that should be on this list..

    • Tony Schober

      GMOs aside, there’s nothing wrong with corn. If you’re worried about it, pick corn that’s labeled “Non-GMO Project Verified”.

  • Cecilia

    Coach, today is my first day of “losing 10 pounds in month”, I read all about what I need to eat but I have a few questions. Is it ok if I add no sugar low fat yogurt with stevia?, the and stevia(powder stevia). I love yogurt and I think is a good source of protein and calcium. Regarding fat, how many grams of fat do I need to eat a day??, I’m 5″ft and 107 lbs. Should I only eat healthy fats such as avocado??
    Thanks for your advice.

    • Tony Schober

      A little stevia will be fine. You just don’t want to be adding it to everything.
      As for fat intake, I’d set it to around 30% of your calories to start. Try to get a good balance of omega-3s, monos, and saturated fats. They all have their benefits. Just stay away from the man-made fats like hydrogenated oils.

  • Michelle Chouinard

    Hello every body. I live in South America for more than 3 years now and here there is a greath seed called ”chocho” that is fantastic to reduce high blood sugar.They use it here for helping diabetics . It is a great source of protein (41 to 51%) and vitamines .You can put in in salads, soupe and ancient ones here used to make milk to replace the mothers milk. I put a photo for you because I have no idea what could be the inglish name …end even if there is on. ;0)