Types of Food

The 3 Types of Food

An Introduction to physiological properties and consequences (good and bad) of the food we eat.

We get nutrition and energy from the foods we eat plus the amino acids, minerals, and vitamins we absorb. This is why calories are not the only factor when it comes to a healthy diet. There must be a balance between the types of food in order to give our bodies what they need.

There are 3 types of food

• Carbohydrates
• Proteins
• Lipids (fats). 

All the [many] varieties of food we know and love fall under one of these three categories. Most foods we eat will obviously contain a mixture of all three, however can be categorized based on it's main content. We get the energy from the calories that are stored within our food. Fat has the most calories, typically having 2x the calories per gram as compared to carbohydrates and protein.

So: Food = Calories = Energy

Creating a balance is tricky and is not a perfected science yet. There are tons of variables that determine your nutritional needs, and will vary from individual to individual. Typically speaking though, your daily calories should look like this:

	% of daily calories
Carbohydrates	45% - 65%
Protein	10% - 35%
Fat	25% - 35%

Your daily consumption look like something between one of these two graphs

Carbohydrates (45 - 65 % of daily calories)

Daily Consumption: 150 - 250 g of carbohydrates a day

Carbohydrates are important because the byproduct after it's breakdown is key to most physiological processes. They are the most influential on blood sugar levels because carbohydrates break down into single units of glucose molecules. Glucose is the cells' favorite source of energy. If the cell can not intake glucose from the bloodstream, they must find an alternative source of energy. When the cells use fats, the fat will break down into ketone acids - which is what causes diabetic ketoacidosis. We'll get back to that later, but chronic acidosis is terrible for your body.

Carbohydrates should be counted in grams, so weighing is most effective

There are 3 categories of carbohydrates

• Sugar
• Starch
• Fiber

The healthiest carbohydrates include:

• Fruits
• Vegetables
• Whole grains
• Legumes - beans, lentils, peas
• Low-fat dairy products

Other carbohydrates:

• Rice, grains, cereals, and pasta
• Breads, tortillas, bagels, crackers
• Sugars

Proteins (10% - 35% of daily calories)

Daily consumption : 6- 8 oz in one day. 

We get protein from animal products such as meat and dairy, as well as from plant products, such as beans, nuts, leafy greens, and tofu. Proteins are usually accompanied by fats, and therefore intake should be monitored and selected wisely. Lean animal proteins such as chicken, turkey, leaner cuts of beef such as filet or sirloin, and low or non fat dairy products should be selected over more fattier choices.

10 - 35 percent of daily calories usually amounts to 6 - 8 oz of lean meat, fish, or poultry a day. Thats total folks, not per meal. This is staggering considering the size of our steak cuts ranges from 6 - 24 + oz (most fall between the 9 - 16 range)

"Good"

• Skinless chicken (remove skin before cooking)
• Skinless turkey
• Fish
• Lean cuts of meat
• "-lion" (tenderloin, sirloin etc)
• "-round"
• Lean sirloin
• Filet ( !! finally, you can justify ordering this at a restaurant!)
• Baked protein sources instead of fried, or pan fried
• Soy products
• Low-fat or non-fat dairy products
• Beware of sodium
• Beware of additives

"Bad"

• fatty meats
• Bacon
• Sausage
• Hotdogs
• Cheese
• You know exactly what I'm talking about...

Fats (25% - 35% of daily calories)

Some fats are "good" and others are "bad." These labels come from the different types of fat and the effect they have on our body. All fats should be consumed in moderation, however the "good" fats are necessary for healthy function and can support heart health and help protect you against heart disease. Bad fats do the exact opposite - they clog your heart and blood vessels because fat makes your body produce more cholesterol. When cholesterol is clogging or blocking your blood vessels, blood can not easily pass through and will form blood clots. Blood clots = Stroke.

"Bad"
Daily consumption: 7% of saturated, 0% trans & hyrdogenated

• Saturated - usually solid at room temperature
• Animal fats
• Meats
• Cheese
• Cream
• Butter
• Chicken skin
• Tropical oils !!
• coconut
• palm
• Hydrogenated & Trans - Should be STRICTLY LIMITED. Try to avoid completely
• stick margarine
• shortening
• fast food
• processed food

"Good"

Daily Consumption should be moderated, but does not need to be avoided

• Mono-unsaturated (help lower LDL "bad" cholesterol, raise HDL "good" cholesterol)
• olive oil
• avocados
• canola
• peanut
• Poly-unsaturated
• liquid vegetable oils
• sunflower
• corn
• soybean
• Omega-3 fatty acids (help lower triglycerides and cholesterol)
• fish: Salmon, Tuna, Halibut, etc
• Recommend eating 2x per week
• flax seeds
• walnuts
• canola oil
• soybean

There's Also Cholesterol...

Daily range: 200 - 300 mg 

Cholesterol is a necessary substance for our bodies because it helps form cell membranes and hormones. As with fats, cholesterol has a dual nature, "good" and "bad." Cholesterol is an animal derivative, and is not found in plant foods. A healthy standard is to limit consumption to 200 mg a day. This number is derived from the needs of a diabetic individual, however, diabetic diets are actually the most balanced and beneficial for us all.

"Good"

• HDH Cholesterol

"Bad"

• LDL Cholesterol

And Sodium too...

Daily Consumption: less than 2,300 mg a day

See my post on Sodium

Take Away 

Most of the food you should be eating should be carbohydrates... BUT, we're talking fruits and veggies not bread and pasta.

There are physiological consequences - both good and bad - from the food that we eat. Unfortunately, this is not taught enough. It is not a battle of fat vs thin, its a battle of health. That is, the ideal balance of nutrients, energy, vitamins, minerals, and amino acids for each individual person.

Not all carbohydrates are created equal

Not all proteins are created equal

Not all Fats are created equal


Avoid:

• saturated fats
• trans fats
• cholesterol
• sodium

Recommended:

• Lean proteins
• Healthy carbohydrates
• Good fats
• Fiber rich foods
• Food list system - shows "choices" for each category with similar nutrition "exchange list"

Guacamole Deviled Eggs - (AKA - light deviled eggs)

Another way to step up your classic game

Okay so you won't find deviled eggs in any diet book... why? Because it's literally all mayonnaise. 

For lighter deviled eggs, I use guacamole as my base (subbing out the mayo)... and it's AMAZING. You can use homemade guac or store bought 80-100 calorie packs. I've used both with great results. 

Pro tip... Chipotle's guac recipe is at the bottom ;)

Ingredients

• Hard Boiled Eggs - save yourself the trouble and just buy them hardboiled, seriously $5 at Costco for 24 boiled eggs.
• Guac: Homemade, or 100- 80 calorie guacamole packs
• Cilantro, chopped - if your a cilantro fiend like me
• Touch of Garlic powder
• Touch of Onion powder
• Touch of celery salt
• Green Chili powder - optional
• Diced tomato and Cilantro garnish - optional

Directions

1. You know the drill, cut the eggs in half and empty yolks in a bowl
2. Combine yolks and guac in pleasing quantities, it's not rocket science folks.
3. Fold in any extra tomato, peppers, or cilantro that you want to add for texture and flavor
4. Season to your hearts content!
5. EAT :)

Chipotle Guac:

INGREDIENTS
2 ripe Hass avocados
2 tsp lime juice
2 tbsp cilantro (chopped)
1/4 cup red onion (finely chopped)
1/2 jalapeño, including seeds (finely chopped)
1/4 tsp kosher salt

HOW TO DO IT:
1. Choose the right avocado. It should feel squishy yet firm (like the palm of your hand), and be a nice dark green color on the inside.
2. Cut the avocado in half and the remove the pit (carefully!)
3. Scoop the avocados and place in a medium bowl.
4. Toss and coat with lime juice.
5. Add the salt and using a fork or potato masher, mash until a smooth consistency is achieved.
6. Fold in the remaining ingredients and mix well.
7. Taste the guacamole (over and over) and adjust seasoning if necessary.

Make it a party, and try Pesto Deviled Eggs too! :)

Subscribe :)

Pesto Deviled Eggs

This is how you reinvent a classic

This is so easy its stupid. Deviled eggs are just one of those things where everyone has that one grandma, aunt, etc who makes THE BEST. Well, I'm not promising these are the best, per se, HOWEVER... they are unexpected! Different is huge when you're talking deviled eggs because most people usually use the same ingredients, and only differ in the quantities.

This reminds me of one mother's day when I was a teenager, we went to this great Italian place with daily menu changes. One of those places where the chef makes whatever inspires him that day. So, that particular day, he made basil mashed potatoes. Green mashed potatoes on my plate. At first I was totally weirded out, but then I took a bite, and my eyes rolled into the back of my head. Unfortunately for me, my father is a usual patron, and the chef was on his way to the table to personally ask how we were enjoying the food. Obviously, he saw the entire event transpire. My entire range of facial expressions from, 'wtf' to 'Holy Lord in heaven.' He was laughing and grinning ear to ear by the time he was standing next to me, and I - of course- was mortified. To add insult to my injury, he asked "How are those potatoes for you?" Anyways, so those are literally the most memorable mashed potatoes I've ever had. They might also be the best, but I don't know, mashed potatoes are just one of those dishes that are amazing each and every time - so it's hard to say which is best. The take home message here, is that I will forever REMEMBER those mashed potatoes, and their creator. A classic that is difficult to reinvent is forever ingrained in my memory... so much that it inspired these deviled eggs

This recipe will definitely stand out and people will love it 1) because it's delicious, and 2) this is not your average, run of the mill egg.  A deviled egg is something so common and classic that most people don't even think of changing the fundamental ingredients and flavors. IF ANYTHING this is memorable.   

Ingredients

• Hard boiled eggs
• Basil pesto, see recipe here for boss ass pesto
• Just enough mayo to soften the yolks up (if you're being health conscious)
  or just add tons of mayo till it tastes like heaven
• Dijon if you like mustard, I guess.... blegh! I don't know, its up to you. (blegh again!) It REALLY does not need it at all, and I'm not even sure if it will go with pesto...
• Garlic salt
• Celery salt

Directions

1. Make pesto, (see recipe) or use any on hand
2. Cut eggs in half, emptying yolks in a bowl
3. Combine ingredients with the yolks and mix with fork
4. Season to taste

Make it a party! Try my Guacamole Deviled Eggs! Aka - LIGHT deviled eggs! :)

Enjoy!

Balancing Meals & Servings

BALANCED MEALS

Breakfast:	Lunch:	Dinner:	Snack:
1 serving of fruit 1 serving of whole grain 1 serving of protein 1 serving of plant based fat	2 servings of vegetables 1 serving of whole grain 1 serving of protein 1 serving of plant based fat	2 servings of vegetables 1 serving of whole grain 1 serving of protein 1 serving of plant based fat	1 serving of fruit 1 serving of whole grain 1 serving of protein 1 serving of plant based fat

SERVING SIZES

PRODUCE:

Veggies: (lunch & dinner)	Fruit: (breakfast and snack)
1 cup fresh 1 cup frozen ½ cup canned ¼ dried	1 piece, about the size of a tennis ball 1 cup fresh or frozen ½ cup canned (no sugar added) ¼ cup dried (unsweetened)

WHOLE GRAINS:

1 slice of whole grain bread ½ whole grain English muffin or whole-grain pita ½ cup cooked brown or wild rice, whole-grain pasta, or quinoa ¼ cup uncooked oats 2 cups air popped popcorn 2 taco sized whole-corn tortillas

PROTEIN:

Meats:	Milks:	Cheeses:	Vegetarian:
¼ cup of egg whites 3oz chicken, turkey, or fish	1 cup skim or soy milk 6oz plain nonfat Greek yogurt	½ cup nonfat cottage cheese ¼ cup nonfat ricotta or cream cheese 1 slice reduced fat cheese ¼ cup reduced fat shredded cheese	½ cup cooked beans or lentils ¼  package of tofu or tempeh

PLANT BASED FAT:

1 Tbsp oil 2 Tbsp nuts 1 Tbsp nut butter 10 olives ¼ medium avocado 2 Tbsp 70% dark chocolate chips

FREE EXTRAS:

Spices Seasonings Natural zero calories sweeteners like Stevia

OPTIONS & VARIETIES

PRODUCE: fresh or frozen with no sugar or salt added

Vegetables:		Fruits:
Artichoke Arugula Asparagus Beets Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Cucumber Eggplant Endive	Green Beans Kale Mushrooms Onions Peas Peppers Romaine Snow Peas Spinach Squash Sugar Snap Peas Tomatoes Zucchini	Apples Apricots Bananas Blackberries Blueberries Cherries Cranberries Dates Figs Grapefruit Grapes Kiwi Mangos	Medjool dates Melons Oranges Papayas Peaches Pears Pineapple Plums Raspberries Strawberries Tangerines Watermelon

WHOLE GRAINS & STARCHES: ½ cup, deck of cards, ¼ of plate

Breads & Pastas:	Cereals, Grains, Seeds: ⅓ cup	Starches:
Whole Corn Tortillas Whole Grain Bread Whole Grain English        Muffin Quinoa Pasta Rye Whole Grain Pasta Whole Grain Pita	Barley  Brown Rice  Buckwheat  Bulgur  Kamut Millet  Oats Popcorn Kernels  Quinoa Spelt  Wild Rice Whole Grain Couscous	Beans Corn Lentils Parsnip Peas Potato Pumpkin – 1 cup Squash Varieties  Sweet Potato

PROTEIN : (Lean meats, beans, low/nonfat cheeses)

Meats:	Vegetarian:	Dairy:
Chicken Tuna Turkey Eggs/Egg Whites Salmon Shrimp	Beans Chickpeas Edamame Lentils Soymilk Tofu Tempeh	Nonfat Cottage Cheese Nonfat Greek Yogurt Nonfat Milk Nonfat Ricotta Cheese Reduced Fat Cheese

PLANT BASED FAT: (All nuts, seeds, & nut butters should be unsalted and unsweetened containing only the nut itself)

Nuts:	Produce:	Seeds:
Almonds Cashews Hazelnuts Peanuts Pecans Pine Nuts Pistachios Walnuts	Avocado Coconut Dark 70% Chocolate Olives Olive Oil	Chia Seeds Flaxseed Pumpkin Seeds Sesame Seeds Sunflower Seeds Tahini

Thai Yellow Curry Bowl

Vegetarian or Carnivor - pick your poison.

Ingredients

• Yellow Curry Paste
• Coconut milk or coconut cream, depending on how thick you want it
• Veggies galore. Literally ALL the veggies. Just throw 'em all in your pan. In order from longest to shortest cooking times of course.
• Optional:  Caulifredo Sauce to make even thicker/creamier

Today I used

• Broccoli
• Zucchini noodles
• Carrot shavings -  vegetable peeler
• Snow peas
• Cauliflower

I also wanted to add

• Bean sprouts
• Chicken, beef, or tofu
• Yellow squash
• Fresh basil
• Cilantro

Directions

1. Add a small amount of oil to the pan followed by curry paste
2. Add any aromatics like onions first
3. Add veggies in order from longest to shortest cooking times, sautee for a bit
4. Add coconut milk/creme to reach desired consistency - can be anywhere from a soup or a sauce
5. Add optional cauliflower alfredo sauce
6. Cook down for a while until all veggies are tender and have absorbed flavor. 
7. Take off heat and let sit for at least 20 minutes to impart flavor

Yellow Curry Paste

This paste is awesome. Its very easy to make, but it does take some time. It's extremely versatile in that you can use it in stir fry, pad thai, beef, chicken, pork, shrimp, vegetables, tofu, the list goes on and on and on.  Pretty much just add coconut milk!

So this recipe will definitely make more than you need for one meal. You will need to freeze the rest into an ice cube tray so that you can just pop one or two into the dish you are cooking when ever you like!

I love curry so I put it on everything! Don't be afraid to get creative!

Ingredients 

• 1 6 inch piece of fresh ginger
• 4 shallots
• 4 heads of garlic, as in the entire thing
• 1 chile serrano/jalepeno or more if you like a bit more spice
• ¼ cup of fresh cilantro
• lemon grass, fresh or from gourmet garden
• I finely chopped fresh lemon grass and slowly added to taste at the end
• chili pepper paste to taste 
• I used Gourmet Garden
• There's also Thai Red chili paste
• 2-3 tbsp turmeric
• 2-3 tbsp curry powder
• 2 tsp roasted ground coriander
• 2 tsp salt

Directions

1. Preheat oven to 350
2. Thinly slice ginger, drizzle with olive oil and place flat in an aluminum foil packet
3. Remove the outer layers of skin from the garlic and Chop the tops off of garlic, but keep the skins on everything
4. Drizzle garlic and shallots with olive oil (with skins) and individually wrap them in aluminum foil. 
5. Bake for 20 minutes, remove the ginger packet, and continue to bake the shallots and garlic for another 30 mintues
6. Combine everything in a food processor or blender. I've found that the easiest way to deal with the soft garlic is to pinch from the bottom of the head of garlic and squeeze the cloves out.
7. Portion out what you need for today
8. Freeze the rest in tablespoon portions in an ice cube tray. Freeze for a couple of hours, then place cubes in a freezer safe ziplock bag

Cauliflower Alfredo Sauce - "Caulifredo"

You won't even miss the real thing!

I like using regular cow milk for this recipe because it doesn't really add too many calories, but it really makes up for the fact that this alfredo sauce is entirely cheese-less. I cut the milk with equal parts water - 1/2 cup of water, 1/2 cup of milk - and it ends up being the same amount of calories as a cup of almond milk. Don't get me wrong, when I use almond milk it turns out delicious too! But the cow milk really takes this to a different level.

This goes really well with ANYTHING.

It's a dip, a sauce, a substitute for cream in recipes, etc.

Ingredients

• 1 cup milk of choice
• I use 1/2 cup regular milk + 1/2 cup water
• or Almond Milk
• 1 clove of garlic
• 1-2 cups of Cauliflower, chopped (160 g) 
• dash of salt

This recipe really does not need it, but if you really must, you can add mozzarella cheese, just be mindful!

Directions:

1. Cut up cauliflower into small pieces
2. Combine everything in a small sauce pot
3. Boil everything together until cauliflower tender
4. Blend

Basil Pesto Baked Tofu

This is an interesting one because it is so versatile! Its lunch, dinner, snack, and even a salad topping. Today I ate it simply as you see above with a side of veggies. But in the past I've thrown it into veggie stir fry bowls, rice bowls, salads, curries, pad thai, ramen, salads, the list goes on.

Tofu is a blank canvas. The possibilities are endless. I love pesto, so that's what I did today. I bought a huge pack from Costco, so I'll play with it some more and see what I come up with!

Ingredients

• Firm tofu
• Basil Pesto Sauce

For the Basil Pesto Sauce

• Fresh Basil, from your basil plants if you're a boss
• Garlic, whole or chopped
• Olive Oil
• Parmesan Cheese
• Pine Nuts/Almonds/Hemp Seeds (whatever is on hand)

Directions:

1. Preheat oven to 400
2. Line a baking sheet with aluminum foil.
3. Drain the water from the tofu
4. Horizontally slice into 3 thinner layers
5. Set aside the amount of tofu that you need for today, and refrigerate the remaining tofu in a container with water.
6. Cut your tofu into 3 equal rectangles
7. Salt the tofu if desired and sandwich the tofu between two paper towels. Place a heavy can, or any other item you have on hand on top. This will help dry the tofu a little
8. Spread a small amount of pesto on each side of the tofu
9. Bake for 15 minutes on each side, possibly a little more depending on desired crispiness
   Note: The bottom side of the tofu will be browning, not the top. 

Southwest Chipotle Lime Chicken

SO FAST. SO EASY.

Ingredients

• Rotisserie Chicken, shredded chicken or raw chicken
• Limes - freshly squeezed, or lime juice iFf you have a bottle
• Chicken Broth (optional if you don't have any available, but strongly encouraged)
• Mrs. Dash Southwest Chipotle Seasoning (SALT FREE!)
• or homemade chipotle seasoning
• Fresh Cilantro, finely chopped
• Salt and Pepper if needed, to taste

Directions

1. Combine Chicken broth, couple splashes of lime juice, chopped cilantro, and Southwest Chipotle seasoning into a container - bowl, tupperware, whatever you will marinate your chicken with - and whisk together with a fork or whisk
    - you need enough broth and lime juice  to coat the chicken, you don't want the chicken swimming in marinade as it can absorb too much liquid and get mushy
   - if you are not using chicken broth, do not over compensate with the lime, dilute with water if you need to or rub a small amount in with your hands. Don't make the mistake of using too much citrus!
2. Add the chicken and toss, ensuring every piece is coated
3. Marinate chicken (cooked or raw) for 20-30 minutes. We all know to marinate raw chicken, BUT its very important to marinate cooked chicken (like rotisserie or shredded) in order to impart much needed moisture and flavor.
   

   It makes a world of difference

4. After the 20-30 minutes are up, check on the chicken and transfer to a new bowl/serving dish or drain the excess liquid from the marinating container and close with lid.

Garlic Parmesan Popcorn

Yep, here I go again... cheese, garlic and popcorn!

Ingredients

• popcorn kernels
• grated parmesan cheese, fresh
• garlic powder
• italian seasoning (optional, but encouraged!)
• misto - olive oil
• sea salt, kosher salt, himalayan salt - your choice

Directions

1. Air pop popcorn in microwave, or with air popper
2. light spray of olive oil with misto
3. take two pinches of grated parmesan cheese, rub and grind into small pieces between two fingers as your sprinkling. Rub hard! you want to distribute it as much as possible
4. garlic powder - not garlic salt - to taste
5. top with a sprinkle of italian seasoning if you like!
6. salt - easy cowboy! 

Enjoy!

Grilled Vegetable Kabobs

Summer : Grilling

Look at these colors!

Okay so this one's pretty explanatory, but I did one thing a little different - infused olive oil

Ingredients

• veggies of choice
• olive oil
• rosemary, leaves and stems
• basil, leaves and stems
• garlic, 1 clove halved

Directions

1. Pour some oil in a small, dish.
2. Add Rosemary and basil leaves and stems. Stems whole and leaves finely chopped
3. Add a clove of garlic, halved
4. Heat the oil in the microwave to infuse flavors
5. Brush vegetable skewers
6. Skewer mushrooms with two skewers so that they do not twirl and spin, and fall off the skewer in the grill

Baked Italian Turkey Meatballs

Ingredients

• ground turkey
• spinach
• sundried tomatoes, finely chopped
• basil, finely chopped
• rosemary, finely chopped
• garlic, minced
• italian seasonings
• onion, finely chopped
• egg
• salt & pepper
• olive oil
• bread crumbs (optional)
• tomato paste (optional) 

Directions

1. Preheat oven to 340
2. begin sauteing onion, garlic, and rosemary in a pan on medium to medium high heat
3. add spinach and basil and cook this mixture down until it caramelizes and the liquid is evaporated
4. set aside and let cool.
5. Combine turkey, egg, tomato paste, and optional bread crumbs in bowl and mix, but do not over handle your ground turkey at any point or you will end up with tougher meatballs
6. Add in the caramelized mixture
7. Form into small meatballs no bigger than 1.5 inches
8. Bake for 20 minutes or until internal temperature reaches 160. If you care making these meatballs for meal prep, or will freeze them, feel free to cook to 145ish because they will finish cooking when you reheat them. This tip will help keep the moisture of the meatballs intact.

Notes:

Sometimes, I like to use a combination of 94-96% fat free beef and ground turkey for added flavor and moisture. I usually use more turkey than beef.