A Beginner’s Guide to Eating for Maximum Nutrition

by Nicole Abigail
A Beginner’s Guide to Eating for Maximum Nutrition

Eating healthily is essential for our bodies to be able to perform at their best. Knowing how to get the maximum nutrition out of the food you eat will ensure you keep healthy and fit. Here are some tips to help you when it comes to making the right food choices:

Whole Grains and Refined Products

Whole grains such as brown rice, quinoa, oats, and bulgur are packed full of healthy proteins, vitamins, minerals and dietary fibre. Refined products like white rice, white bread and white pasta lack these nutrients, so should be avoided as much as possible.

Fruits and Vegetables

Including an abundance of fruits and vegetables in your diet is key for optimising your nutrition. Eating five or more portions a day will help your body get an array of vitamins and minerals to stay healthy.


Proteins are important for building and maintaining muscle tissue and keeping your energy levels up. Opt for proteins like lean meats, fish, eggs and nuts.

Dairy Products

Dairy products like milk, yoghurt and cheese provide essential calcium, proteins and vitamins. Low-fat dairy products are best, as they are low in calories, fat and saturated fat.


Good sources of fat include:

  • Olive Oil – Use this in cooking and as a dressing instead of other fats
  • Nuts and Seeds – Contains healthy unsaturated fats, vitamins and minerals
  • Fish – Full of healthy Omega-3 fatty acids

Sweets and Snacks

Although these can be delicious treats, sweets and snacks should be consumed in moderation. Choose healthier options like popcorn, fresh fruit and trail mixes when possible.


Hydration is essential for good health and performance. Make sure you drink plenty of water throughout the day.

These are the basics of eating for optimum nutrition. By choosing the right foods and eating in moderation, you can ensure you’re giving your body the nourishment it needs.

What are the best foods to eat for maximum nutrition?

The best foods to eat for maximum nutrition include:

1. Leafy greens such as kale, spinach, and collard greens

2. Seafood such as salmon, tuna, sardines, and trout

3. Fruits such as blueberries, strawberries, oranges, and apples

4. Nuts and seeds such as almonds, walnuts, flaxseeds, and chia seeds

5. Whole grains such as oats, quinoa, and barley

6. Legumes such as beans, lentils, and chickpeas

7. Vegetables such as broccoli, cauliflower, and bell peppers

8. Dairy products such as yogurt, cheese, and cottage cheese

9. Lean proteins such as chicken and turkey

10. Healthy fats such as olive oil, avocado, and coconut oil.

What are the best sources of protein for maximum nutrition?

1. Lean meats such as poultry, pork, beef, lamb, and fish

2. Eggs

3. Dairy products such as milk, cheese, yogurt, and cottage cheese

4. Nuts and nut butters

5. Seeds such as pumpkin, chia, and hemp

6. Legumes such as beans, lentils, chickpeas, and peas

7. Soy products, including tofu and tempeh

8. Whole grains

9. Quinoa

10. Protein powder supplements such as whey, hemp, and brown rice protein powder .

What are the best vegetarian sources of protein?

1. Lentils

2. Beans

3. Tofu

4. Quinoa

5. Tempeh

6. Nuts

7. Seeds

8. Spinach

9. Broccoli

10. Asparagus

11. Chickpeas

12. Edamame

13. Peas

14. Kale

15. Oats

16. Hummus

17. Nutritional Yeast

18. Textured Soy Protein

19. Nut Butters

20. Mushroom Jerky.

What are the best vegan sources of protein?

1. Legumes (Lentils, Chickpeas, Black Beans, Kidney Beans, etc)

2. Nuts and Nut Butter (Almonds, Cashews, Peanuts, etc)

3. Soy Products (Tempeh, Tofu, Edamame, etc)

4. Quinoa

5. Whole Grains (Oats, Brown Rice, etc)

6. Seeds (Pumpkin, Hemp, Chia, etc)

7. Vegetables (Broccoli, Spinach, Kale, etc)

8. Plant-Based Protein Powders (Rice, Hemp, Pea, etc)

9. Nutritional Yeast

10. Avocados, Figs, and Olives .

What are good vegan proteins for muscle building?

1. Tempeh

2. Seitan

3. Quinoa

4. Beans and legumes

5. Hemp seeds

6. Nutritional yeast

7. Spirulina

8. Chia seeds

9. Nuts and nut butters

10. Oats

11. Soy milk

12. Tofu and edamame

13. Plant-based protein powders (rice, hemp, pea, etc.)

14.Vegetables (broccoli, spinach, kale, etc.)

15. Avocados, figs, and olives.

What other non-animal proteins can I use for muscle building?

• Soy protein

• Hemp protein

• Pea protein

• Rice protein

• Quinoa

• Lentils

• Chia seeds

• Pumpkin seeds

• Beans

• Nuts & nut butters

• Tempeh

• Seitan (wheat gluten)

• Tofu

• Edamame

• Spirulina

• Nutritional yeast

• Whole grains

• Vegetables

• Fruits

• Avocadoes

• Olives

• Plant-based protein powders (rice, hemp, pea, etc.)

What foods contain the most protein for muscle building?

1. Eggs: One large egg contains 6 grams of protein.

2. Tuna: A 3-ounce can of chunk light tuna contains 17 grams of protein.

3. Chicken Breast: A 3-ounce cooked chicken breast contains 26 grams of protein.

4. Greek Yogurt: A 6-ounce container of full-fat plain Greek yogurt contains 17 grams of protein.

5. Salmon: A 3-ounce cooked salmon contains 17 grams of protein.

6. Lean Beef: A 3-ounce portion of lean grass-fed ground beef contains 22 grams of protein.

7. Quinoa: A 1-cup cooked serving of quinoa contains 8 grams of protein.

8. Lentils: A 1-cup cooked serving of lentils contains 18 grams of protein.

9. Beans: A 1-cup serving of cooked beans contains around 15 grams of protein.

10. Almonds: A 1-ounce serving of almonds contains 6 grams of protein.

You may also like