Eating has gotten a bad rap from many. Many people tell us that we should not eat carbohydrates. They tell us that certain foods are bad, like fat. I am here to tell you that you can eat both fat and carbohydrates. Now here’s the trick, make sure the type of carbs and fat you eat are the good ones. You’ll also need high-quality protein, and many of these foods will do double duty.

I am going to list some good foods that contain good fats, good carbohydrates, and good protein. They are all of high quality that will help your body get in shape.

1. Sardines. You may be thinking about how they smell and taste, right? Well, let me tell you, they’re a great source of protein and Omega 3 fats. Heck, they’re even better than salmon in this regard. If you can get over the taste (although you may like it), it will do your body good and help you build a lean body.
2. Quinoa. This amino acid-rich grain is one of the few plant proteins that offers a complete protein. It is also a good source of carbohydrates. Although it is considered a grain, it is more closely related to spinach or Swiss chard. Other benefits include its richness in vital minerals, such as magnesium and manganese.
3. Goat milk. While most people drink cow’s milk, it is goat’s milk that is most similar to ours. It is more digestible and for those people who are allergic to cow’s milk, it is a good alternative. Goat milk is loaded with the amino acid tryptophan and calcium.
4. Brown rice. Brown rice and white rice come from the same source. The process that destroys much of the nutrients that turns rice its white color is preserved in brown rice. Only the outer shell of the rice grain is removed, keeping the brown rice intact. Brown rice has a good source of manganese, as well as selenium and magnesium. Carbohydrates will help you throughout the day with your energy levels.
5. Sweet potatoes. These foods are high in beta-carotene, which the body converts to vitamin A. Studies have shown that vitamin A is helpful in fighting cancer. Sweet potatoes are low in calories and high in fiber. They are also another source of good carbohydrates.
6. Broccoli. This vegetable contains a lot of fiber and phytonutrients. Phytonutrients contain compounds that may prevent cancer.
7. Apples. An excellent source of pectin, which helps lower cholesterol and blood glucose. There are other great nutrients in an apple. It’s also a great source of quick carbs before a workout. No wonder people have been saying “An apple a day will keep the doctor away.”
8. Blueberries. Another great source of phytonutrients and a great source of vitamin C. Some studies have shown that blueberries are great for helping to improve short-term memory loss and living a healthier life in later years.
9. Almonds. These contain some of the best plant sources of protein. The fat is one of the good fats known as monounsaturated fats. And as for nuts, these have the highest source of calcium.
10. Spinach. Every time I think of spinach, I think of Popeye the Sailor. These are great in vitamin A, C, and folic acid. It also contains iron, calcium, vitamin B-6, riboflavin, and magnesium. All of this helps promote healthy skin and hair. No wonder Popeye always said after eating spinach from him: “I’m strong to the end because I eat spinach…”.

These are just a few of the many great foods that will help keep you healthy and fit. You can do an internet search for more, as well as some great recipes. Stay healthy and strong, okay?