Healthy Nutrition – Proteins Carbohydates, Fat’s Vitamins, Minerals and Water

In this post, I’m going to briefly discuss the importance of proteins, fats, carbohydrates, vitamins, minerals and water.


Make sure to get the right amount of protein in your diet, in the form of animal fats throughout the day

Protein such as chicken, eggs and other lean meats will help increase testosterone levels that encourage muscle growth and reduces body fat.

All protein substances should be low in fat.

High Protein Foods to Include In Each Meal

Good Proteins :

  • Skinless Chicken breast
  • Lobster
  • Shrimp
  • Turkey breast
  • Lean ground turkey
  • All fish
  • Fillet round steak
  • Sirloin steak
  • Lean ground beef
  • Egg whites or substitutes
  • Low-Fat Cottage Cheese
  • Buffalo
  • Lean Ham
  • Poultry (chicken and turkey)

I suggest grilling or baking your meat under a grill or in the oven. You can sprinkle seasoning over your meat for flavor instead of using sauces, which aren’t good for you.


Carbohydrates (carbs) is a very important nutrient so you have enough energy to go about your daily life. After eating crabs, they are broken down into small units of sugar.

These small units of sugar are absorbed into your blood stream.

The blood glucose or blood sugars are then transported  to your blood stream, to supply energy to your muscles and other tissues.

So the main role of eating carbs is to supply energy to your body.

When you go on a low cab diet, you will feel tired and very hungry. Only then will you know how important cars really are for your mind and body.

Very Complex Carbs (Know as Fibrous Carbs) – These help digestion and include foods such as veggies, spinach, cauliflower, broccoli, cucumber, etc.

Complex carbs and fibrous carbs take longer to absorb into the blood stream, unlike simple carbs that are quickly absorbed and usually results in gaining weight.

It is recommended that you include a healthy portion of carbs in at least 4 of your meals throughout the day. A good portion should be about the same size of your fist.


I love porridge oats first thing in the morning. Oats are very cheap to buy and a much healthier option over most cereals, that have no nutritional value whatsoever.

Sometimes I like to add banana slices or even peanut butter to my oats to give it that extra bit of flavoring.

Organic oats would be your best option instead of buying those instant brands that are loaded with sugars. Stay away from them as they will only make you fat.

Brown Rice:

Brown Rice is a carb that is low in fat and simple to cook. But be careful when buying the right type of brown rice.

Don’t go for the “precooked Instant Rice” as it can be a little bit more expensive than regular rice that needs to be fully cooked in boiling water.

I know it might take a bit longer to cook regular rice than it does to heat up instant rice in the microwave, but it’s worth the wait, as you never know what other kind of unnecessary ingredients that might be added to those pre-cooked instant rice.

I always make sure that when eating brown rice, I make sure it’s the right portion size, roughly the size of your fist.

Don’t even dare add any butter, sauces or cheese for additional flavor. If you need flavor, just buy one or two of those pepper and spice shakers that you can buy for €1 each.

Whole Grain Bead

I don’t actually eat bread myself but if you are a bread eater, I’d advise to choose bread that is 100% whole grain.

It can be hard to find them at your local food store, because believe it or not, most commercial breads that is sold at supermarkets claim to be 100% whole grain, is really white bread dyed brown.

I used to eat white bread quite a lot, but then I realized where the extra calories came from, so I quit and instead get my carbs from eating healthy fruits and fibers.

If you don’t want to give up bread completely, there are other healthy breads such as “Ezekiel bread” which contains no added sugar where white bread does.

  • 4 types of cereal grains: Wheat, Millet, Barley and Spelt.
  • 2 types of legumes: Soybeans and Lentils.

Ezekiel bread is a much better choice if you’re trying to avoid the bad carbs and breads that have no nutritional value.


Most yogurts that are sold today have a lot of sugar such as artificial sweeteners, especially frozen yogurts. Every now and again, I enjoy eating yogurt every once in a while but only natural yogurt. Strawberry, Rasberry or any other flavored yogurt I’d stay miles away from because they only make you fat. I always recommend reading the nutrition contents on every yogurt product before paying for it.


Eat fruits because they are a great carbohydrate that contains a healthy source of vitamins and fiber.

I always make sure to stock up on fruit such as seedless mixed grapes, apples, kiwi’s, oranges and bananas.

So, if I’m feeling the need to eat something sweet, I just grab a banana or an orange. I also like to have a banana or a kiwi first thing after my workout.


Vegetables should be a big part of your daily meal plan as they are extremely beneficial to your overall health.

Vegetables are full of vitamins and fiber. Try to eat at least 2-3 portions of vegetables a day as they will also prevent diseases.

Healthy Fats:

A lot of people think fats are bad but the reason why healthy fats are so important is because not only does it produce testosterone it puts you in a better mood too.

You will hear people tell you that fats cause heart disease. Yes, that’s just with the fats found in butter, cheese, ice-cream or fatty meats.

That’s why you should always pay close attention to the percentage of saturated fat on food labels. So, if the percentage is higher than 20%, avoid paying for it.

You really don’t need  a lot of fat in your diet.

There are two good forms of healthy fats.

  • Polyunsaturated fat
  • Mono-unsaturated fat

Most of my healthy fats I get in my diet are from:

  • Peanuts
  • Olive oil
  • Hazelnuts
  • Cashews
  • Peanut butter
  • Avocados
  • Almonds
  • Olives
  • Tuna fish
  • Fish oil capsules

It’s very easy to get the right amount of healthy fats in your daily diet. Start by cooking your meat in olive oil instead of vegetable oil.

Almonds are a great fat source. Because they are pretty expensive, I recommend you buy them in bulk if you can.

Almond butter is another good choice.

Natural peanut butter is definitely my favorite. I could eat a full jar of it in one go, but obviously too much can be bad for you. I always buy 100% natural peanut butter. Stay away from other brands.

Fish oil pills (optimum nutrition). These are pretty good as I take one per day. 1 capsule has 1 gram of fat in it.

So if your’re not a seafood lover, you can take fish oil capsules. They are also great for burning fat. The only fish I like is tuna fish, all other fish I completely avoid.

Note: I’ll leave a list of the best fish oil products and other supplements I use at the end of this article.


Studies have shown that most people do not drink enough water.

There are several negative side effects from not drinking enough water, such as aching joints and muscles, headaches, stomach pain and heartburn, loss of strength, decreased breakdown in muscle protein, etc.

So when we are not getting enough water in our bodies, we lose muscle mass.

You need to make sure to drink at least 6-8 glasses of water each day to ensure constant muscle growth and to prevent any loss of muscle mass as much as possible.

Your body is made up of 90 percent water so drinking enough water is very important to be able to digest and absorb nutrients effectively, to keep healthy and also promote weight loss and muscle gain.

About the Author

I created this website to help people that are struggling to build muscle and lose weight. I love working out and motivating others to do the same, and to get in the best shape of their life. Read my story here. Also go ahead and Like us on Facebook.

Leave a Reply 0 comments