Nutrition Guide

A nutrition guide, giving you all the information about the amount of proteins, carbs, fat and of course calories. the sections are divided by High Protein Foods , High Carb Foods, Complex Carbs and Vegetables.
It can be possible for one something to pop up twice, this means it fits in both categories. When possible, the data is about the specific food when prepared, so what it contains when it enters your mouth, not when it enters the pan! Do you want a quick guide on healthy food? Check out our Top ten Healthy Foods or Top Seven Healthy Foods To Go.

High Protein

This part of the nutrition guide is focused on foods that deliver a high amount of protein, which is needed when building muscle.

Foods	Calories/100g	% Protein	% Carbs	% Fat
Soybeans Chicken breast Edammer Peanut butter Peanuts Cheddar Steak Pork Turkey breast Lima beans Tuna Salmon Mozzarella Almonds Minced beef Cashews Egg yolk Feta Goat cheese All bran Egg Tofu Wheat Egg white	428 157 313 625 623 389 127 119 106 351 96 220 246 583 209 591 348 252 264 240 139 121 332 49	37 30 26.1 26 26 25.4 23.8 22.8 22.6 21.5 21.5 20.2 20 19.5 19.1 18.5 16.2 14.2 14.2 13 12.5 12 11.4 11.1	37 0 0 12 11.2 0.5 0 0 2.6 63.5 0 0 4.6 6.2 0.8 22.5 0 1.1 4 69 0 1.5 62.2 0.7	18 4 23.4 52 52 32.2 3.5 3.1 1.4 0.7 1 15.7 16.5 52 14.6 46.5 32 21.5 21.5 4.7 10 6.5 1.5 0.2

High Carb Foods

You're probably thinking..what do i need this for. Well simply to now what stuff you should not eat, and why. or when you're a so-called hardgainer you're goal is to eat as much as possible, being proteins as well as carbs. the nutrition guide is sorted by highest amount of carbs.

Foods	Calories/100g	% Protein	% Carbs	% Fat
Fructose Jelly beans All bran Gummy bears Lima beans Jam Wheat Muesli Bagel Pita bread Brown bread Granary bread White bread Potatoe chips Soybeans Cassava Brown long grain rice Cashews Kidneybeans Sweet potatoes White rice Brown beans Potatoes Pasta	406 360 240 398 351 256 332 487 313 267 256 262 236 557 428 141 125 591 126 96 96 110 85 99	0 0 13 3.5 21.5 0.1 11.4 7.4 10 8.8 7 9.5 8.3 5.5 37 1 3.1 18.5 7.8 1.3 2.5 7.6 2 4.5	100 90 69 68.5 63.5 62.5 62.2 60 55 52 45.6 45 44.5 43 37 32 24 22.5 21.5 21 20 18.1 17.6 17.5	0 0 4.7 12 0.7 0 1.5 22.2 5.1 1.5 3.7 3.4 2 39.5 18 0.2 1.4 46.5 0.5 0.2 0.4 0.7 0.1 1

Complex Carbs

These foods may contain a lot of carbs, but these are complex. Meaning they take more time to digest and be turned in to fat. These are necessary if you need energy for a long amount of time. Say walking a marathon. The nutrition guide is ordered by name

Foods	Calories/100g	% Protein	% Carbs	% Fat
All bran Bagel Brown rice Cassava Granary bread Kidneybeans Lentils Lima beans Macaroni Muesli Peas Pitta bread Soybeans Wheat White beans	240 313 125 141 262 126 117 351 117 487 106 267 428 332 114	13 10 3.1 1 9.5 7.8 10 21.5 4.2 7.4 6.6 8.8 37 11.4 7.5	69 55 24 32 45 21.5 15 63.5 11.9 60 16.5 52 37 62.2 14.5	4.7 5.1 1.4 0.2 3.4 0.5 0.7 0.7 5.9 22.2 0.5 1.5 18 1.5 0.6

Veggies

Of course..every nutrition guide has to have a section about vegetables. Even though we keep telling you to eat lots of protein and try to keep the fat on the minimum. The truth is, whether you want to build muscle, lose fat, you need to eat enough vegetables to achive total fitness.
Check out 3 Vegetables That Fight Abdominal Fat

Foods	Calories/100g	% Protein	% Carbs	% Fat
Apple Asparagus Avocado Bok Choy Broccoli Cabbage Carrot Cauliflower Celery Cucumber Grapes Lettuce Mango Mushrooms Oranges Potatoes Radishes Spinach Squash Sweet potatoes Tomatoes Watermelon	54 17 188 20 29 12 33 20 12 14 57 11 61 61 44 85 18 16 17 96 19 37	0.4 1.9 2.6 1.2 3.2 3 1 1.9 1 0.6 0.5 1.2 1.1 3.5 1 2 1 3.6 0.6 1.3 1 0.6	12 1.3 1.5 1.8 2 4 5.2 2.2 2 2.2 13.5 0.9 12.8 0.9 9.5 17.6 2.5 0.6 2.5 21 2.9 7.8	0 0.2 18.1 0 0.1 0.6 0.2 0 0 0.2 0 0.1 0.3 4 0.2 0.1 0.2 0 0.3 0.2 0.2 0.2

Click here to go back to Free Fitness Tips
Or check out the Top Ten of Healthy Foods
Go back to the top of our Nutrition Guide

Recommended Literature

Fat Burning Furnace

The name says exactly what that teach you. What you get is a very complete guide to burn away all that fat. They focus on almost every part of a healthy life. So you will be able to get exactly that

The Truth About Six Pack Abs

Did you know you could train your abs during almost every exercise you're doing? Well you can and these people show you how to. Except for that, they also have some jummy recipes for you.

The Diet Solution Program

Everybody struggles with diets, they offer the solution. They let you focus on your intake in a matter that's easy to understand and implement!