Here at Mighty Health, we do not focus on momentary changes - we focus on lifelong healthy eating habits and healthy living.
Use this as a guide to healthy eating and take into consideration any dietary restrictions and preferences.
Nutrition Do's
ā¢ Natural foods: stick to what Mother Nature made!
ā¢ Natural sugar: fruits have natural sugar. A cookie? Definitely added sugar!
ā¢ Healthy fats: you don't need to avoid fat to lose fat-healthy fats increase satiety!
Nutrition Dont's
ā¢ Foods with added sugar: avoid added sugars-they contribute to major health problems/weight gain
ā¢ Processed/packaged foods: if you can't pronounce the ingredients or if they sound like a chemical-better to avoid!
ā¢ High refined carb items: try to stick to complex carbs like starchy veggies and whole grains.
š„ Mighty Health Color Coding
Green
Healthy, natural foods that you should eat plenty of!
š„© Protein
- Beef, egg, fish, pork, poultry, lamb, seafood, turkey, uncured sausage, uncured bacon
- Vegetarian options: tofu/tempeh, lentil, beans, split peas
š„¦ Vegetables
Tip: Choose above-the-ground vegetables (fewer carbs)
- Lettuce, asparagus, cucumber, cabbage, spinach, cauliflower, green beans, broccoli, Brussels sprouts, zucchini, kale, pepper (red, green, yellow), eggplant, olives, tomato, avocado
š Fruits
Tip: Banana, grapes, apples, plums are higher in carbs
- All fruits are allowed: berries, melons, citrus fruits, etc.
āļø Beverages
- Water, Coffee, unsweetened tea, vegetable juice, zero-calorie carbonated water
š§ Dairy
Tip: Full fat is best-stick to unflavored yogurt
- Milk, Yogurt, Cheese
š„ Healthy Fats
- Butter, nuts, olive oil, nut butters, avocado oil, etc.
Yellow
Consume in moderation
š¾ Grains
- Quinoa, rice, oatmeal
š½ Starchy vegetables
- Corn, potatoes
Red
Consume mindfully and limit 1x per week.
š« Refined grains and sugar
- Pasta, bread, desserts, chocolate, cereal, pizza, etc.
š¹ Sugary drinks
- Soda, sports drinks, fruit juice, alcohol
šÆ Condiments
- Dipping sauces, ketchup, vegetable oil, BBQ sauce, margarine, certain salad dressings, jelly
š” Mighty Tips
Avoid bread, pasta, cereal, etc. These refined grains actually make you hungrier and spike your blood sugar in an unhealthy way.
For protein supplementation (bars, drinks), try to choose brands with no added sugar and limited ingredients- remember that it is best to eat your protein and not drink it!
For smoothies, make sure to have more vegetables than fruit, and choose a base with no added sugar (unsweetened almond milk, water, unflavored yogurt).
To avoid cravings during the day, try to stay on the green items as much as possible, eat plenty at meal times, and only eat when feeling true signs of hunger.
Best to prepare your own condiments in order to control the sugar content.