It goes without saying, healthy eating is a lifestyle. There is not a “one-size fits all” plan out there. What I have found in my practice is a question I get often: “what are the best foods I should eat for an xyz meal plan?”. Whether it be basic clean eating or Paleo, we will dive into what are the best foods to ensure you include, whatever eating plan and lifestyle works best for you!

Plant-Based

The term ‘plant-based’ refers to a diet or meal plan that is primarily composed, but not entirely, of plant foods. Plant-based foods become the central, integral part of your meals. A ‘plant-based’ diet emphasizes foods such as whole grains, fruits, vegetables, lentils and legumes while minimizing the amount of animal products such as dairy, meat and eggs.

 One study, published in July 2017, in the Journal of the American College of Cardiology, linked diets rich in plant-based foods with a significantly lower risk of heart disease (cite). If you think of ‘plant-based’ meal plans as a category, one popular meal plan that would fall into this classification would be the Mediterranean Diet. While Mediterranean diets do incorporate fish and poultry, the emphasis is on plant-heavy choices.

 Foods to incorporate when following a Mediterranean meal plan:

 Olives/Olive oil

Choose extra-virgin olive oil to be the oil you cook with. This oil is rich in heart-healthy polyunsaturated and monounsaturated fat, so you can feel good about keeping a bottle handy in the kitchen. Still make sure it’s more of a drizzle versus a dollop as this oil is still a fat, so the calories can add up quickly. You can also incorporate it in cold applications such as salad dressing or to drizzle on cooked veggies or side dishes.

 Legumes

Think lentils, beans, chickpeas (hummus). These budget friendly foods pack a nutritional punch as they are high in fiber and protein while low in fat. Eat up!

 Fruits/Vegetables

There are no fruits or vegetables that are off-limits. Fill your fridge with whatever is in season! For non-starchy vegetables think eggplant, bell peppers, dark leafy greens, artichokes. For starchy vegetables, look for sweet potatoes, carrots, radishes. For fruits, focus berries (strawberries, blueberries, blackberries, raspberries) and stone fruits such as apricots, peaches and cherries.

Seafood

Aim to eat fish twice a week. A benefit of fatty fish — such as mackerel, herring, sardines, albacore tuna, salmon and lake trout — is their high amount of omega-3 fatty acids, a type of polyunsaturated fat that may reduce inflammation in the body (cite).

Low-Carb

A low-carb diet is one that limits carbohydrates, primarily found in sugary foods, pasta, and bread. In replacement of these carbs, you eat whole foods including lean proteins, fats, and vegetables. Basic ground rules for “low-carb” meal plans are to eat meat, fish, eggs, and non-starchy vegetables; avoid sugar and starchy foods (think bread, pasta, rice, beans and potatoes). Two of the most popular ‘low carb’ meal plans are Ketogenic (Keto for short) and Paleo. We will focus on the healthiest foods to include in both meal plans below.

Keto is about focusing on your macronutrient (carbohydrate vs. protein vs. fat) intake ratio. Put simply, you want to make sure carbohydrates make up 10 percent or less of your total caloric intake, with 15-25 percent from protein, and the remainder from healthy fats. Eating in this manner will deplete your glucose reserves and help your body achieve ketosis, a metabolic process that occurs when the body resorts to burning fat for fuel.

Paleo, also known as Paleolithic diet, Stone Age diet, Hunter-Gatherer diet and Caveman diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds — foods that in the past could be obtained only by hunting and gathering.

Foods to incorporate when following low-carb meal plans include:

 Eggs

Scrambled, boiled, poached, or fried -- all varieties of eggs are welcome! The combination of both fat and protein, make eggs a “go to” when meal planning. Eggs offer all nine “essential” amino acids, building blocks to protein that our body does not make naturally, but ones we must obtain from food. In addition to their high-quality protein, eggs also host selenium, phosphorus, choline and vitamin B12.

 Avocado

Extra quac please! Avocados should be a staple in your day when following a low-carb lifestyle. Not only are avocados a great source for ‘healthy fats’ they are also a powerhouse for vitamins and minerals. These green superheroes are full of potassium, B-vitamins and antioxidants.

 Nuts

Whether you grab nuts by the handful or are the nut-butter type, incorporating nuts such as almonds and walnuts when following a low-carb lifestyle will do you good! Nuts are excellent sources for fat, protein and fiber, with little to no sugar content. Next time you are looking for that quick snack, pass the nuts please!

 Dark Leafy Greens

Spinach and kale, two powerhouse leafy greens that should be a staple no matter what meal plan you follow. They are packed with iron, fiber, phytonutrients and antioxidants. Sauté, add to a smoothie or your next salad -- just be sure to incorporate!

 Grass-fed / Free-Range, Organic Meat and Poultry

If following a low-carb meal plan, you will be eating a fair share of meat so it’s a good idea to ensure the meat and poultry you are choosing is organic. In other words, you want the meat you are consuming to come from animals that have not been treated with chemicals, nor injected with antibiotics. You are aiming for meat as close to their ‘natural-state’ as possible.

 Finally, we will touch on Basic clean eating Simply put, it is exactly that – eat as a way of living to improve your health and well-being. We cover this last as ‘clean eating’ could be a combination of all meal plans above wrapped into one. Choose wholesome, real foods. Incorporate whole grains, lean meats, fruits, vegetables, and healthy fats into your daily routine. Eat in balance and for nourishment.