Top 100+ Healthy Foods You Must Eat!

Hello Health Champions. I've had so many people  tell me that they can't stop eating sugar and  

processed foods and breads and junk food and  fast food, because if they did there would be  

nothing left to eat. They're asking what else  is there. They're so accustomed to those things  

and this is really really sad because what it  means is that not only are people eating bad  

food but we have entire cultures that basically  eat things that aren't food at all and we've been  

trained we've been conditioned into this behavior  in just the last 50 years. So every other species  

on the planet has been eating straight from the  planet for as long as they've been around and  

so have humans, but then in the last 50 years  we've been conditioned to eat processed foods  

with chemical flavors. We don't even know what  things taste anymore. It's the chemical flavor.  

There are whole industries making chemicals to  stimulate certain things. We have artificial  

ingredients we eat preservatives and these foods  are purposely designed. They're industries that  

design these things on purpose just to trigger  pleasure receptors so it's not the food value that  

keep us eating it's the chemicals by design. In my  videos I talk about how the vast majority 90-95%  

of all of our modern chronic degenerative diseases  like type 2 diabetes and heart disease and stroke  

and cancer are lifestyle problems because we're  eating all this sugar we're eating too much starch  

and grain. We're eating processed foods we're  eating chemicals artificial sweeteners trans fats  

and then the solution obviously to the  long-term problem is to stop eating these  

things and then people don't know what to do.  They're saying there's nothing else to eat.  

Well that's what I want to talk about today so  I'm going to go over a lot of different foods  

to show you how much there really is to eat of  real food and one of the most basic foods is meat  

so we have ground beef we have various different  steaks we could eat roast beef, ham, bacon, pork  

chops, sausage, lamb chops, leg of lamb, ground  lamb, and a lot of cultures around the world also  

domesticate and raise goats for meat. And all of  these meats are high in protein and they're very  

very satisfying so it's a good foundation for  food. But now all those meats I just mentioned  

have gotten a bad rap because they have saturated  fat and for some reason we've been told that  

saturated fat is bad. But it's not about the  saturated fat it's about how the animals were  

raised so if we feed them grain and hormones  and we raise them in an unnatural environment  

the animal is going to be unhealthy and then  the meat and the fat is also unhealthy. But the  

biggest problem is that we have also been eating  tons of sugar and grain and starches that raise  

insulin. And with high levels of insulin we can't  metabolize the fat and that's the biggest problem.  

But if we lower insulin and we eat healthy meat  and fat then it's not a problem if it's saturated.  

Saturated is actually very stable and very neutral  for inflammation so it's one of the best foods  

that we can eat. So as long as we feed the animals  their natural food in their natural environment.  

Then the animal is healthy and it produces  healthy fat and healthy protein. But there  

are lots more choices because there's also wild  meat and we have things like bison, moose, elk,  

and reindeer, and there's a population in northern  Scandinavia called the Sami, who have been around  

since the stone age basically thousands of years  and they have been herding reindeer and they  

have cherished and used every part of that pretty  much like the native Indians in north America  

used every part of the bison. We have  venison we have wild boar and rabbit  

if you want to get a little more exotic there  are things like alligator antelope and ostrich.  

And if you live around where I live where we are  in the southern united states there's a group  

of people called rednecks and they think that  there's some delicious things you can find on  

the road called roadkill so you could also eat  squirrel raccoons and possums and then there is  

a version a variety called armadillo which is  almost like a possum with armor on it this is  

Spanish for armored little one and there's  also some other people who refer to the  

armadillo as a tactical assault possum.  And for more variety there is also deli  

meat. We have hundreds of different pates,  salami chorizo we have pancetta pastrami  

prosciutto we have pepperoni bologna, soppressata,  bresaola, cappocolo, jamon iberico, jamon serrano  

and canadian bacon. Now a lot of people have heard  bad things about deli meat and they've heard oh  

there's too much salt and there is this and  there's that but you don't have to worry about  

the salt unless your kidneys have severe disease.  Your body knows how to regulate salt but basically  

it's about the quality of the ingredients and you  don't want to eat just any kind of cold cuts you  

want to look for the good quality so you want to  look for the good sources from healthy animals.  

You want to make sure they don't add a bunch of  sugar and chemicals and preservatives and msg  

and coloring agents and so forth. But if you have  a good quality deli meat without that stuff then  

it's perfectly fine to eat it. And then of course  there is fish which a lot of people prefer to meet  

and there's anchovy which I'm not crazy about but  some people like that there is bass, blue fish,  

carp, catfish, cod, grew up on a lot of cod  croaker, eel, flounder, grouper, haddock,  

halibut delicacy herring king crab mackerel  mahi mahi mullet there's snapper perch pike  

sardines and of course salmon. And there were  hundreds of different fish to choose from but  

I limited my list here because I don't want to  go past the slide but just realize there's many  

many different options there when it comes  to which fish to choose you want to look for  

safety and quality just like with the other  animals on land so you want to avoid the farm  

raised because they're only as healthy as what  they've been fed and if they're farm-raised they  

feed them just about anything. The wild caught  are going to be a better choice for the most part  

and you want to avoid fish that have a lot of  mercury and pcbs and the way that you figure  

that out is the fish that are primarily lower on  the food chain so smaller fish like sardines and  

herrings etc. They don't live very long they don't  have time to accumulate a lot of mercury and pcbs  

and most of the whitefish most of the flat fish  are quite safe the ones you want to avoid are  

high up on the food chain like tuna and swordfish  and shark and so forth. As well as fish that live  

for a very long time I've done a video that talks  a little bit more about that you can check it out.  

And then of course there is shellfish and we  have things like abalone and clam and crab  

and crawfish or crayfish which is a huge  thing in Sweden. If you're ever around there  

in late august is when you want to go try to find  a crayfish party try to see if you can get invited  

to a crayfish party that's quite the experience.  There's langoustine there's lobster, mussels,  

oysters, prawns, scallops, and shrimp. The one  thing to watch for is even a lot of people who  

can tolerate other fish they might have a  pretty severe allergy to shrimp even if it's  

not symptomatic so if you can get that checked  out that would be a good thing and of course  

fowl or poultry is a huge staple we have chicken  we have turkey, pheasant, goose, duck, quail,  

and even pigeon. And the thing to look for is  with the chicken which is by far the most common  

is how it's raised do your best to find at least  something organic and preferably something pasture  

raised if you have access to that. Next category  is nuts and we have things like almonds walnuts  

pecans macadamia nuts and coconut and for the keto  community where they're often trying to replace  

grains and flowers these nuts come in handy  because they can be ground up and used for baking.  

And also for the vegetarian and vegan community  these nuts are excellent sources of protein and  

fat so that you can stay on a low carb diet not  having to eat so much of the grain and starch.  

And all the animal products we talked about  before are zero carbohydrates meats don't have any  

carbohydrates but now if we're trying to go keto  we have to start watching the carbohydrates so  

almonds have nine percent so nine grams of  carbohydrates net carbohydrates per 100 grams  

of food and net carbs means that we take the total  carbs and we subtract the fiber because we don't  

metabolize the fiber and then there is hazelnuts  also low in carbs pine nuts pretty low and then  

there's pili nuts and sacha inchi these are not  so commonly available in most of the world but  

they're very popular apparently in the Philippines  with the pili nuts and I'm not sure such a inch I  

think is more like central America brazil nuts  are popular and common and they're very low in  

carbohydrate but for some reason in my clinic  I find that it's the most common intolerance  

it's the one that most people react to of any of  these nuts then there is cashew and pistachio and  

if you're going keto then you want to really  focus on these single-digit nuts because if  

you start eating a bunch of cashews you get 27%  net carbs that's why it's so sweet and creamy  

but if you're a little more flexible on your  carbohydrate count then you can certainly include  

some of the cashews and pistachios as well.  Next group is seeds and seeds and nuts are  

similar in many ways but seeds tend to have more  protein and more fiber but less fat and you might  

also eat them a little differently like nuts  you eat more like a snack seeds you might put in  

something not eat by itself so much but chia seeds  cocoa beans or cocoa nibs, flaxseed, hemp seed,  

very popular for smoothies things like that  they're extremely low in in carbohydrate and very  

inexpensive. We also have pumpkin seed that is  tasty to snack on we have sesame seeds, sunflower  

seeds, pomegranate seeds, they're very different  because most of these others are high in protein  

and fat but pomegranate seeds basically have  zero fat and zero protein we have caraway seeds  

and poppy seeds as well and those you probably  wouldn't eat by themselves they're more like  

spices really you just add them to things and  then we have legumes or beans things like snow  

peas green beans French green beans or haricots  verts. We have Romano beans wax beans green peas  

lentils peanuts and black beans and kidney  beans and there's some controversy around  

beans because it's a staple for a lot of  vegetarians it's a good source of protein  

and sustenance it's quite filling but if we talk  to the paleo community. Paleo is a philosophy that  

says we should eat like our paleolithic ancestors  and if our ancestors tens of thousands of years  

ago had the food then we know that it's safe  for us to eat because it's been around that long  

but beans haven't been around that long so  paleo people says to avoid all beans I don't  

think that matters that much necessarily but  if you want to be that strict that's up to you.  

Now if you're keto you want to go with the top  half of these beans because these are basically  

very high in water and very high in fiber so  they're almost like a green vegetable whereas  

the lower hand here are more starchy the from  the green peas and down but it can still be  

an important staple especially if you don't have  to be so tight so strict on your carbohydrate  

count. A lot of people like salads and I strongly  recommend them I like to put lots of stuff in mine  

and you base it on leafy greens with iceberg  lettuce romaine lettuce Boston lettuce green  

leaf lettuce arugula bok choy collard greens kale  spinach mustard greens and swiss chard some of  

these on the lower half you might want to cook a  little bit more. I like to cook them if I use any  

of these down on the second half the first five  I love to eat just raw in a salad and I didn't  

bother including numbers on these because they're  all around three to four grams of carbohydrate but  

they're so high in water and so high in fiber  that there's no way that you can overeat and  

get too many carbohydrates on these but there are  many many other vegetables that are very low carb  

even though they're not leafy greens we call these  non-starchy vegetables and things like broccoli  

cauliflower celery asparagus leek onion brussels  sprouts cilantro cabbage parsley artichoke  

and cucumber and these are typically about two or  three grams up to maybe six or seven at the most  

so these you could eat a pound of cauliflower  and and the carbs would add up a little bit but  

it's very difficult to eat so much of these that  you would have too many carbs unless you're just  

really going for zero carbs then this could add  up a little bit but you can eat this pretty freely  

here's another group that there's some controversy  about they're called tubers or root vegetables  

there's radish there's rutabaga turnips  celeriac or root celery there's beets carrot  

onion parsnip potato and sweet potato and what's  the controversy well most people when they say  

tuber or root vegetable they think potato and  sweet potato and if you see these have 16 grams  

of carbohydrate per hundred so that adds up  pretty quick but then people kind of lump these  

all together and say you can't have any tubers  any root vegetables because they're too starchy if  

you're on a low carb or keto diet well that's not  true as you can see so everything down to carrot  

and onion i would say is relatively safe even on a  keto diet if you're strict keto again you want to  

limit the beets carrot and the onion and you  want to avoid the potato and sweet potato but if  

you're on a low to medium moderate carb then you  could even include some potato and sweet potato  

i do eat those from time to time i certainly don't  eat them every day but a couple of times a week  

if you're just moderate carb is totally  fine and if you're keto you can still eat  

a lot of the ones on the top half now big problem  is if you've been eating sandwiches and cereal  

and fast food and that's all you know and  then you give that up it's like what do you do  

most people can't cook and they're unfamiliar  with a lot of the things that I've been listing  

but just like everything else about health  and quality of life there is no quick fix I'm  

not going to lie to you you are going to have to  invest a little bit of time and effort into this  

but you'll be amazed how much you learn and how  quickly you make progress if you just have a goal  

and a strategy so internet is an amazing resource  and if you just try one new thing every week  

okay don't hold yourself back if you want to try  three new things but if you just do one new thing  

every week and then let's say that you like one  out of four then once a month you have something  

that you can add to your repertoire that's gonna  be a new favorite for you and this is going to  

add on and grow very very quickly and as you  learn to cook those things it'll carry over  

it'll spill over and you will enhance your other  recipes and you'll actually learn how to cook  

and I want to emphasize that it is so worth  it to do this to become familiar with these  

foods and try new things because food is really  important it is an important experience of life  

it provides great satisfaction when you  know how to cook something and you know  

that you've done it in addition to that  great flavor experience and what you find is  

that your taste buds will change your taste  will come back if you've been conditioned to eat  

all these bland starchy foods you may not know  why these foods are so attractive but you will  

learn to appreciate them they will taste amazing  they'll taste better than anything you've ever had  

before and I've had so many people tell me that  after they've started eating like this eating  

real food then the fast food and the fake food  and the processed food they taste disgusting and  

sugar is too sweet and any processed food tastes  like chemicals and so on I don't think you should  

eat unlimited fruits and berries but there are  several that I think that you can have once in a  

while and seasonally and things like raspberries  strawberries blackberries and blueberries the  

berries are the most dense they have a lot  of fiber lots of nutrients lots of flavor  

and relatively low in carbohydrates so even on  a ketogenic diet you can still have a handful of  

berries here and there another great berry is  called gooseberry in Sweden it's called krusbär  

and if you have a little more flexibility on your  carbs then you could also have things like peach  

apricot lemon grapefruit and orange these are  all under 10 grams of carbs again I don't think  

that you should follow the standard guidelines  that says eat more fruits and vegetables more  

fruits and vegetables as if fruit was this thing  that we should eat as much as possible of all the  

time but I also don't think you have to cut it  out completely. Eat berries if you want to go  

keto if you're maintaining eat moderately of the  rest and the last one on the list is watermelon  

a lot of people look at the number and say oh  just seven grams of carbohydrate and net carbs  

I got to eat a lot of watermelon but the problem  is of how much of it that you eat if you have  

raspberries you could eat 10 raspberries and it  gives you some level of satisfaction it's quite  

the the tasty bite but with watermelon it's all  water it's just water and sugar it's like sugar  

water in a cube and I don't know anybody who can  just eat like one little cube of watermelon you're  

probably going to go through at least a pound  of watermelon which isn't all that much and now  

that sugar really really adds up so keep that in  mind of how much of this would you typically eat.  

If you're eating keto and low carb you definitely  want to know what some good fats are if you're  

just eating a lot of non-starchy vegetables it's  good to put some fat on my favorites are butter  

extra virgin olive oil and coconut oil those are  my three staples I use them all the time on a lot  

of different things then also a coconut cream  very popular in Asian cooking in Thai cuisine  

especially and also great for smoothies. I use  coconut cream in tea and coffee and cocoa butter  

great for smoothies and baking you can also use  lard and tallow if you get leftovers or if you  

find it at a good quality and then there's also  avocado oil and this one's kind of in between  

because if you squeeze it very very fresh like  cold pressed like extra virgin olive oil then  

it's a super nutritious super natural and healthy  oil but a lot of people use avocado oil because it  

has a high heat tolerance high smoke point but now  we're not talking about this natural oil anymore  

we're talking about a processed oil that has been  filtered and processed to tolerate that high heat  

so it's not a terrible it's still much better than  all the seed oils but it's not as healthy as that  

whole food unprocessed raw oil anymore and then  we also have eggs yogurt and sour cream in the  

eggs and dairy section and just about any meal can  turn into a gourmet meal with the right sauce so  

with a good béarnaise sauce which is based  on butter and egg yolk you can enhance any  

steak meal hollandaise sauce is very similar but  slightly different spices is great for vegetables  

and fish and eggs and things like that bordelaise  sauce is a red wine reduction sauce that is  

just super delicious for steak and garlic  butter could be added to just about anything  

and then one of my favorites is crème fresh and  a lot of people don't know about this it's very  

popular in France especially but often in Europe  overall and it's a high-fat version of sour cream  

I find mine at a place called trader joe's and  sour cream usually is about 12 to 15% fat whereas  

crème fraiche is about 35% fat and it's really  thick and creamy so if you cook a steak and then  

you just kind of rinse out the pan with some water  you reduce that down and then you add some crème  

fraiche you have instant gourmet sauce another  way to enhance food is dressings and condiments  

mustard is a common favorite we also have  mayonnaise now mayonnaise is only as healthy as  

the oil that you put into it and most of the store  bought is going to be canola oil or soybean oil  

so those are not really that great they probably  won't kill you either if you don't use it all the  

time if you use it very sparingly once in a while  then that's probably fine but you'll be better off  

if you make your own mayonnaise and you use a  better oil now the problem is if you use like  

extra virgin olive oil the flavor is going to be  so strong it totally takes over and then if you  

use some other oil that's less flavorful it's  not going to be as healthy a good middle of the  

road is often to use the refined avocado oil so  it's not like a super stellar health oil but it's  

really not bad either. With my salads I love  to have oil and vinegar as a base and then I  

make batches ahead of time and you can be creative  with all kinds of different spices to make it a  

little more interesting. Additional choices are  things like Caesar dressing blue cheese dressing  

and ranch so there are some better alternatives  out there where they're starting to use better  

oils if you make it yourself I would probably try  to baste them on an extra virgin olive oil unless  

the flavor gets too strong for you if you buy them  traditional the regular stuff in the store they're  

going to have canola oil and soybean oil in them  so do the best you can in finding good ingredients  

and ranch try to find something without msg  because the msg is not that great for most people  

and it is the ingredients that make ranch taste  like ranch so a lot of people don't realize that  

without msg it's not going to taste like  the typical ranch that you know but you can  

usually find some good versions anyway from  the middle east we have things like tahini  

and hummus and from the Latin countries  we have guacamole all of these are great  

additions great condiments to serve on the  side and then of course any type of dressing  

on the market you can mock up your own version  as long as you don't add a bunch of sugar or you  

sweeten it with something else like stevia or  monk fruit or erythritol and so on most of the  

time when your taste buds change you won't be able  to stand all of the sugary commercial dressings  

anyway. If you enjoyed this video you're going  to really love that one. And if you truly want  

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