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Nutrition
15 Foods That Give You the Biggest Bang for Your Nutrition Buck

15 Foods That Give You the Biggest Bang for Your Nutrition Buck

Everyone’s always looking for ways to eat healthier. So why is it such a hard thing to do?

So much of what’s delicious is not only low in healthy nutrients, but also high in calories. It’s a one-two knockout punch of bad things if you overindulge.

See, you can only eat so many calories in a day. Think of it as a nutritional checking account. You want to spend as wisely – get as much “bang for your buck,” if you will – as you can.

Thankfully, there are a great number of foods that give you just what you need to be healthy and fit, without breaking the caloric bank. Below, you’ll find fifteen such foods, as well as my suggestions on how to include them in your diet in ways that’ll be both tasty and healthy.

Chicken Breast

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You could probably call this category “poultry,” but chicken breast is the best that you can find in this category. The term “lean meat” gets tossed around a lot when it comes to what people should eat, but what does that mean, exactly?

First, it means low in fat, and while fat isn’t inherently a bad thing (I’ll get to that later in this article), meats that are low in fat are great because they’re almost entirely protein.

The benefits of protein are many, though the most commonly cited benefit is building muscle. And muscle is important! More muscle increases your metabolism, which means you burn more calories.

A pound of muscle burns 6-10 calories at rest. You burn extra calories just by sitting down, but that’s not all. Eating protein to build muscle is almost always coupled with a weight training workout program, and together, you’re burning even more calories, helping you to lose more weight.

And yet, that’s not all that protein is good for. Protein’s many functions can be summed up as “building blocks.” It helps build many important things in your body!

Beyond muscle, protein also serves as a building block for bones, cartilage, and skin, which are all important connective tissues that hold your body together and keep your joints healthy and strong.

Protein is also a building block for your blood, making sure that important nutrients get transported where they need to go, as well as for your enzymes and hormones, which serve a ton of important health functions in your body by making sure different systems work properly – from your immune system to your digestive system!

To add to the awesome benefits of protein, foods high in protein are also high in “thermic effect of food.” Thermic effect of food is a fancy term for foods that burn calories just because you ate them.

What that means is if you eat a meal that’s, say, seven hundred calories, but it contained a lot of protein, it will count as less than seven hundred calories. Pretty cool, huh?

Chicken breast gets all the talk about protein because it’s such a great source of it; in fact, 84% of the calories in chicken breast come from protein! The high amount of protein and low fat means you know exactly what you’re getting with this food.

Foods high in protein and low in fat are inherently low in calories, which is a sure sign of a food that’s giving you a big bang for your nutritional buck.

Oh, and did I mention there are about a million different ways to prepare chicken breast? You can grill it, bake it, fry it, saute it – there are myriad marinades you can flavor it up with.

Chicken breast tastes great chopped up and put in a burrito or tacos, or in a stir fry with veggies. Try as many different recipes as you can and discover your favorites!

Eggs

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Do you like breakfast? Well I hope you do, because it’s the most important meal of the day.

A full breakdown of the many benefits of eating a healthy breakfast every day is beyond the scope of this piece, but the main point is this: those who skip breakfast tend to overeat.

How does that work? Well, those who skip breakfast often overcompensate at the next meal because of hunger, or eat more throughout the day with snacks and extra meals or junk food.

Instead, start your day with a healthy breakfast that includes a serving of protein. As we established earlier in the chicken breast section, protein is monumentally important. Its ability to build muscle and so many other important parts of your body, along with its thermic effect of food (hereafter referred to as its “TEF”), makes it key to your daily diet plan.

Eggs are awesome in the protein department, as a single large Grade A egg has 6 grams of protein. With breakfast being such an important meal, and protein so important to every meal, starting your day with eggs should be a no-brainer.

Eggs are also low in calories, and have tons of healthy fats. You heard that right – healthy fats. See, not all fat is bad for you. Healthy fats, like those found in eggs (and other foods, which we’ll get into below), are filling. So is protein! Combine the two together, and you can eat less while still being satisfied.

Healthy fats are also great for your skin, hair, and eyes, and aid in muscle and bone health. Egg yolks are where nearly all of the fat in an egg is located, so don’t follow the trends of only eating egg whites.

Whole eggs are the best way to go if you want to get all of the benefits associated with eggs. That doesn’t just include protein and fat, but also six different vitamins (A, B2, B5, B12, D, and E, if you were wondering), iron (really important for healthy blood), iodine (helps out your thyroid), biotin (hair, skin, and immune system health), choline (metabolism and liver function), folic acid (not the deadly kind of acid, fortunately), phosphorus (helps keep your teeth pearly white), lutein and zeaxanthin (protect your eyes from the negative effects of aging), and selenium (your immune system and thyroid).

Whoa. That’s a big list of health benefits. If you need more reasons than that to eat eggs, well, I do have one more: they taste great, and there are tons of ways to cook and serve them.

I personally prefer scrambling them, though omelets are great too, folded over with cheese and ham or turkey. You can scramble them up with veggies, hard-boil them, or serve them sunny side up. Fry an egg or two and add it to a sandwich.

Like with chicken breast, try many different ways of cooking and eating eggs, and find what you like the most. Just… don’t eat them raw.

Salmon

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Salmon, like eggs and chicken breast, is a great source of protein. It’s also high in healthy fat, like eggs, but there’s a term that is often associated with seafood (like salmon). You might be familiar with it: omega-3.

Omega-3 fatty acids are the ultimate in healthy fats. And the reason seafood gets the most attention for having omega-3s is because they typically have the highest amounts of it.

The main thing you need to know about omega-3s is that they’re amazing for heart health. If that isn’t enough for you, there’s also the fact that omega-3s contribute to healthy skin, hair, and eyesight.

While eggs have omega-3s as well, eating seafood (fish or some of the other suggestions I’ll make later on) once or twice a week will really give you the bang for your nutrition buck.

Salmon, unfortunately for some, can have a very “fishy” taste to it. Not to worry! If you aren’t a fan of salmon, some other great fish to try include trout, mackerel, and herring.

Fish also lends itself well to a variety of seasonings, so layer on the garlic, oregano, or any of your other favorite herbs and spices to help give it the taste you desire.

Dairy Milk

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Wondering why I specified “dairy” milk? Dairy products contain calcium, which is possibly the most important factor in guaranteeing healthy bones and teeth.

But you can get calcium from supplements, and from soy and almond milk. So why the dairy qualifier?

Dairy products are especially high in calcium bioavailability, a fancy term for how much of the calcium in your food can actually be used by your body. Soy and almond milk are fortified with calcium – calcium is added from non-dairy sources.

Dairy products, instead, have calcium naturally available in high amounts, and the majority of it is easily accessible for your body. That’s not to mention that dairy milk is also much higher in protein than soy and almond milk.

Lactose intolerance is, of course, a common factor that determines why people do or don’t drink milk (approximately 65 percent of the world’s population has some form of lactose intolerance). If you have lactose intolerance, don’t worry – I have a solution for you later on. But if you don’t have lactose intolerance, three glasses of milk a day is one of the best recommendations commonly made by doctors.

If you don’t like drinking milk, then surely you like cereal! We already went over the importance of breakfast – have a bowl of cereal with milk alongside your eggs in the morning, and you’ve got an amazing kick-starter for your day.

Greek Yogurt

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You may have been wondering – if dairy is so important, couldn’t I just eat yogurt rather than drinking milk? Yes, you absolutely could. However, I wouldn’t recommend just any old yogurt. Greek yogurt is an amazing alternative, and that’s for reasons you can probably guess from my earlier entries in this list.

First of all, you guessed it. Greek yogurt has more than double the protein of regular yogurt (15-20 grams versus just 9 grams for regular yogurt). That’s a big deal.

Second of all, Greek yogurt is lower in sugar than regular yogurt. Protein and certain kinds of fat are healthy for you – most sugar isn’t. Greek yogurt has the one-two knockout punch of being higher in protein and lower in sugar.

One thing you’re likely to notice with Greek yogurt, though, is that it can sometimes have an odd taste to it. I’ve noticed it as well, and that’s why it’s important to shop the brands and flavors and find what suits your taste buds the best.
My favorite is vanilla Oikos Greek Yogurt, from Dannon. It’s extra smooth and doesn’t have the strange aftertaste that I’ve found a lot of Greek yogurt brands have. Give it a try and see for yourself!

Shrimp

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We’ve talked about fish like salmon, but what about crustaceans? I headlined this section with shrimp because it’s my favorite choice, but lobster, king crab, and other shellfish like clams and oysters all fit into a similar category.

The reasons for eating shrimp and other types of shellfish are very similar to eating fish. There’s the abundance of omega-3s and the high protein count, but there’s more to it than that.

Shellfish have also been shown to be great sources of zinc, an important mineral that covers a laundry list of bodily functions – from improving your immune system, to managing stress levels, to reducing acne and improving the healing process of wounds and injuries.

Shellfish also come in a huge variety and there are many ways to cook and eat them! Cook them, fry or deep-fry them, bake them, saute them, or throw them in a stir fry with some vegetables. Shrimp, clams, and oysters also make great hors d’oeuvres when served on the side of a meal.

Almond Milk

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If you have lactose intolerance, here’s your solution to ensuring you get the proper amount of calcium every day. There are actually several different milk alternatives out there, the most prominent being almond and soy milk. So why do I choose almond milk?

Simple: I think it tastes better.

What, you were expecting a lengthy and informative explanation full of facts and statistics? Well, I’ll indulge that explanation for a moment. There are, in fact, a lot of studies out there that have been done on both almond milk and soy milk.

Soy has at times gotten a bad rap, and for a long time was thought to have an estrogen-like effect on the body, increasing risk of breast cancer. Recent studies show no harmful effects from soy, though. Of course, the research is complex and always changing as new things are learned, so who knows what the recommendation will be in a decade?

As far as I’m concerned, it’s a wash. There isn’t definitive evidence that either soy or almond milk is bad for you. Drink what you like more. If you aren’t lactose intolerant, I still firmly recommend you stick to dairy milk.

But if your body rebels against lactose, try almond and soy milk, find the flavor and brand you like best, and stick with that. My personal favorite is Blue Diamond Vanilla Almond Milk.

A nice bonus to almond milk is that it has about half the calories of skim milk, but again, dairy milk is the ultimate source of calcium, so don’t avoid it if you don’t have to.

Almonds

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Since we’re on the topic of almond milk, let’s talk about one of its main ingredients: the almonds themselves. Almonds, and many other nuts (walnuts, peanuts, pecans, and more!) are loaded with healthy fats that help reduce your risk of heart disease.

Beyond that, almonds also are plentiful in wonderful nutrients like biotin, phosphorus, vitamin E, and fiber. They make a very filling and healthy snack, and, if you’re as busy as I am, you’ll love that there’s no preparation involved in eating them.

So keep some in a plastic bag or small plastic container and have them nearby for when you get hungry between meals. Whether as a snack, a topping or a side dish, these nutritional powerhouses will pack a major punch!

Oats

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There’s a reason horses are so darn healthy and fit, and I wouldn’t hesitate to chalk it up to a diet of oats. Oats are so full of health benefits it’s ridiculous more people don’t eat them! Until you realize… they’re not exactly the tastiest of cereals around.

Yes, oats are very plain, but don’t worry, there are solutions for that. If you want me to convince you why you should even bother trying to make oats delicious, here’s a small sampling of the many health benefits they offer (in handy-dandy list format):

  • Massively decrease risk of heart disease
  • Manage blood pressure
  • Lower bad cholesterol
  • Improve digestion
  • Improve the immune system
  • Reduce the risk of diabetes

See? It’s worth putting in the effort to overcome the bland flavor! You can enjoy oats with yogurt (Greek yogurt, remember?) and fruit. I like strawberries and blueberries, personally. Just throw it all together and eat with a spoon.

You can also stir oats with milk, heat it up (microwave or boil the milk over the stove before mixing), and then add fruit or spice it up with cinnamon (one of my favorite spices).

Eaten hot or cold, these should give you some tasty solutions for making oats delicious and nutritious.

Potatoes

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No, French fries don’t count. No, not potato chips, either. I’m talking the real deal here. Potatoes are a great source of vitamin B6 (which offers tons of health benefits, including boosting your brain and nervous system health), and a fairly good source of vitamin C, potassium, and dietary fiber (among others).

The thing is, most of us don’t often eat potatoes in a healthy form. I know, I know, potato chips are delicious, and loading a potato with cheese and bacon is almost too good to resist!

But take a step back and try a simpler approach. Just bake a potato. Add some butter, a sprinkling of salt and pepper, and dive in.

Is it the most glamorous food option? No. But then again, are you going to sit around and have just a potato as your entire meal? Of course not!

Have half a baked potato (eat the skin, too, if you want to take advantage of the potato’s full range of health benefits) alongside some chicken and veggies, along with a glass of milk, and your taste buds aren’t too likely to complain.

Kale

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Leafy greens, from lettuce to broccoli, and from spinach to the grass in your front lawn (kidding on that last one), are stacked with health benefits – and kale is the king of this majestic group.

Going above and beyond the call of duty in terms of vitamin C, vitamin A, vitamin K1, and a number of healthy minerals, kale dominates when it comes to health benefits.

Great in a salad (but what leafy green isn’t?), soup, on a sandwich or burger, or in a smoothie, there are a great many ways to have kale in your diet.

Personally, I’m not big on salads, but putting it on a homemade breakfast sandwich with eggs and cheese makes a fantastic start to my day. Try it out sometime!

Blueberries

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Here’s one of my favorite groups of food: fruit. And blueberries might just be one of the best of these fruits, mainly because of how high in antioxidants they are.

Antioxidants come in multiple types, and not only do blueberries have high amounts of these powerful compounds, they also have multiple types of antioxidants. The health benefits of these intriguing substances are amazing, from improving memory to lowering blood pressure to even, in some animal studies, possibly fighting cancer.

How cool is that?

Besides blueberries, most fruits are great additions to your daily diet. Smoothies are amazing ways of getting more fruit. Combine Greek Yogurt, milk, blueberries, strawberries, and half a banana in a blender and you have a delicious – and highly nutritious – smoothie for breakfast or the middle of the day when you need an energy boost.

Experiment with different fruit and fruit combinations, with smoothies and in fruit salads, finding your favorite combinations. I personally try to have strawberries, blueberries and bananas every day.

Garlic

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Ah, spices. Quite a few foods listed above can be rather bland by themselves, which is part of what makes spices such an important part of a healthy diet. But there are two spices that are very beneficial beyond just taste, and the first of these is garlic.

Garlic has been shown to reduce lung cancer risk, reduce risk of osteoarthritis, reduce blood pressure, and help fight multiple types of cancer. That’s amazing, right? And it’s so easy to add garlic to your diet.

Crush it up and sprinkle it onto chicken or fish, or even eggs if you like it (I don’t, but it’s worth a try). Try it over salads, or as a tiny pinch added to a smoothie (you won’t even taste it if you get the amount right).

That’s the wonder of spices – they can be used in small amounts here and there to great benefit, even if you can’t taste them.

Cinnamon

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This second spice is a favorite of mine, probably because of my childhood. I used to have toast with butter, cinnamon, and sugar almost every morning for breakfast. I like to think cinnamon’s benefits balanced out the butter and sugar (it didn’t, but don’t tell five year-old me).

Cinnamon can be helpful when trying to lose fat. It helps control insulin, lower cholesterol and blood sugar, and also speeds up your metabolism. Part of the reason I suggested cinnamon with oats earlier is because that’s likely to be a breakfast food choice.

Giving your breakfast a boost of cinnamon helps start your day with an extra metabolism-boost. It’s great for weight loss and improving energy!

Cinnamon isn’t as universal of a spice as garlic. It may not go with as many different foods, but try it on different things and see what you like.

Dark Chocolate

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What better way to end a list of healthy foods than with a sweet spot of indulgence? I talked earlier about the multitude of health benefits from antioxidants, but something may surprise you. Dark chocolate (with a high cocoa content, think 70%) has a greater amount of antioxidants even than blueberries – a food renowned for its antioxidant content.

As if I needed to sell you on dark chocolate! But let’s pretend I do, and add to the insane antioxidants the fact that dark chocolate also has great amounts of fiber, iron, and magnesium. Bet you didn’t expect that, huh?

Just don’t overindulge. Despite its health benefits, dark chocolate can still be high in calories. The great thing is, even a small square carries all the health benefits listed above.

Whether you need a pick-me-up in the middle of the day, or want to end your day on a high note, indulge in a square of delicious dark chocolate.

Much like this list, the key to a healthy and enjoyable daily diet is variety. Combine different items above in interesting ways. Try new spices and cooking methods. And if some of the items on this list are things you’ve never tried before, take this as an opportunity to try something new!

You nutritional checking account will thank you.

Do you make it an effort to include these nutritional powerhouses in your daily diet? Share your favorite recipes by leaving me a comment below!

 

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89 Comments

  1. Vishal

    April 24, 2015 at 1:51 am

    Great article Neil. Never knew that you were passionate about nutrition and wellness too… it’s wonderful!

    Another good food item (though consuming it independently may be difficult) is flaxseed. It’s rich in proteins and reduces the risk of heart diseases.

    Plus there always is an Indian’s favorite food item – lentils 🙂

    Reply

  2. Chet

    April 24, 2015 at 2:28 am

    Awesome article Neil. Full of well researched information written clearly like all your other stuff. Nutrition is so important to our well-being and over the last 2 years changing everything about my diet has made a massive impact on me with me dropping over 40 llbs. I’m a strong believer of following a nutritious diet and exercise programme that includes weight training and cardio.

    So good to see you posting about nutrition and I’ll be reading everything you write.

    Reply

    • Mike Kamo

      April 24, 2015 at 1:34 pm

      Thanks Chet! I’m glad to have you around.

      Reply

  3. Eduardo

    April 24, 2015 at 8:11 am

    Hey Neil,

    This was a creative way to look at healthy foods, not to mention a great post as well.

    My mornings consist of a lot of these (blueberries, and other fruits, oats, Greek yogurt, almond milk/milk) all blended into a smoothie. In addition, since it’s also after my workout that I do early in the morning, I also make an egg, turkey and cheese sand which.

    It’s pretty awesome stuff and you should try it 😉

    Reply

    • Mike Kamo

      April 24, 2015 at 1:34 pm

      Have you tried to blend in some veggies into the smoothie as well? That’s what I do each morning.

      Reply

      • Eduardo

        April 26, 2015 at 10:53 am

        I’ll give it a try!

        Reply

      • Ari

        June 4, 2016 at 2:03 pm

        Can you share the recipe Mike? Also O want to pursue a lean diet… but without options end up eating wrong foods.. any thoughts?

        Reply

  4. Judy

    April 24, 2015 at 2:46 pm

    I love what you are writing about. Here in the US we need to be careful about GMO’s. They are in just about everything! Genetically modified organisms – it even sounds bad just saying it – so many of them are hidden – like in cereals, along with the high fructose corn syrup. So glad you are addressing real food and how to consume it. THANK YOU!

    Reply

    • Neil Patel

      April 24, 2015 at 2:50 pm

      You are welcome Judy. I am just trying to help people live a healthier life. 🙂

      As for GMO’s, the term does sound really bad… but people don’t always avoid them. 🙁

      Reply

  5. Dee

    April 26, 2015 at 3:27 am

    Hi Neil,

    Such a well researched and well written article, thanks for sharing so much infor.

    May I ask, where do you source such apt images for your blogs?

    Thanks, Dee.

    Reply

    • Neil Patel

      April 26, 2015 at 11:36 pm

      Thanks Dee. I am working hard on the images as it has a big impact on the success of the content. Some of them are purchased, and some are be created for me.

      Reply

  6. pandian

    April 26, 2015 at 4:34 am

    Hey Neil,

    Can these articles & images be re shared in my website with proper credits?

    Cheers,
    Pandian

    Reply

    • Neil Patel

      April 26, 2015 at 11:36 pm

      Of course Pandian. Thanks

      Reply

      • pandian

        April 27, 2015 at 8:42 am

        Thanks Neil. Will share my website link once we go live.

        Cheers,
        Pandian

        Reply

  7. Pride

    April 26, 2015 at 5:12 pm

    The Third Official Update on the 100K Blog post, went live at,

    http://www.sujemani.com/2015/04/log-15-day-42-neil-begins-his-roll-100k-blog-challenge-update-3/

    Do check it out. Please share any learning you might have from following Neil.

    Reply

    • Neil Patel

      April 26, 2015 at 11:37 pm

      Thanks for the write up Pride 🙂

      Reply

      • Pride

        April 27, 2015 at 11:41 am

        Hi Neil,

        Thanks for your Thanks!

        Reply

    • Mike Kamo

      May 21, 2016 at 6:17 am

      Thanks for sharing Pride.

      Reply

  8. Mr. Matcha

    April 27, 2015 at 8:58 am

    Great article Neil, looking forward to seeing something similar about healthy drinks as well.

    Reply

    • Neil Patel

      April 27, 2015 at 3:59 pm

      Yep – will definitely be writing about that soon.

      Reply

  9. Dontae Carter

    April 27, 2015 at 9:12 am

    Hey Neil,

    You always post great content and this website is no exception. I’ve looked through a couple of post and it seems that most of the comments are from marketers who already follow your brand. I’m curious know what promotional tactics you’ll use to drive real organic users (not familiar with your brand) to the site.

    Thanks for this Awesome case study,
    -Carter

    Reply

    • Mike Kamo

      May 21, 2016 at 6:15 am

      Thanks for your comment. I appreciate your time. It is a matter of hard work and determination.

      Reply

  10. Etoile

    April 27, 2015 at 10:30 am

    Hi Neil,

    These images are awesome. Are you producing these on your own or buying them via Shutterstock / Getty, etc.?

    Reply

    • Mike Kamo

      April 27, 2015 at 3:59 pm

      I am buying and editing them. Thanks for the feedback.

      Reply

  11. Pride

    April 27, 2015 at 11:43 am

    Hi Neil,

    I am very much looking forward to learn how you are creating such beautiful images.

    Reply

    • Mike Kamo

      May 21, 2016 at 6:08 am

      Hey Pride, I’ve already told that I buy these images and then edit them. Keep visiting.

      Reply

  12. Eric

    April 27, 2015 at 11:48 am

    My god! I just commented on your quicksprout website, I’ve been reading your posts for long there and on neilpatel.com, just started commenting lately, and now I’m glad to see you on a similar niche as I am in my main blog, gorgeous material as always, If your writing skills inspired me before, now more than ever, now I’m following through 3 websites, including this one.

    PS. if you go for investments and personal finance too, let me know 😛 and will follow there too.

    Reply

    • Mike Kamo

      May 21, 2016 at 6:05 am

      Eric, thanks for following all of these three blogs. Glad to help you. We’ll think about investments and personal finance niche whenever possible. Keep reading.

      Reply

  13. pedro

    April 27, 2015 at 1:51 pm

    Hey Neil,

    I have a question, why did you use a generic approach to this blog rather than a branded approach? “nutritionalresource.com” generic keyword, there is no logo, etc; Do you believe there is no impact on traffic? I always thought in 2015 google preferred branded authority sites, correct me if im wrong.

    Reply

    • Neil Patel

      April 27, 2015 at 4:00 pm

      Hi Pedro – i will be writing a post about all of this soon on Quicksprout.com so do check back there to find out everything about the choices made here.

      Reply

  14. Gavino Berardesco

    April 27, 2015 at 9:29 pm

    Hey Neil great well thought out article with some good information on some of the number one food choices we should be incorporating into our daily intake of food. My own diet consists of every item you mention in the post. Mushrooms deserve a mention as well very good for the prevention of cancer.

    Reply

    • Mike Kamo

      May 3, 2015 at 3:56 pm

      Hey Gavino, you are right, mushrooms are fantastic. Thanks for the addition.

      Reply

  15. Nabendu

    April 27, 2015 at 10:34 pm

    Hey Neal…congrats for this new blog. I stumbled upon to this blog while reading a post on Quicksprout. I must say images are too good, they make the visitors feel like reading more n more. Are these images from stock site or any other resource. Content is also crisp and to the point. Great job done.

    Good luck for this lovely blog.

    Reply

    • Mike Kamo

      May 21, 2016 at 6:02 am

      Thanks, Nabendu. Glad to hear that you liked this blog and yes images are from stock sites. Your suggestions and comments make this blog more valuable. Keep visiting.

      Reply

  16. sid

    April 28, 2015 at 10:23 am

    Forgot to add that telling people not to eat raw eggs is nonsense. Fresh raw egg yolks from Organic fed hens are perfectly acceptable, as long as you handle them correctly.

    The egg is natures vitamin and has more vitamins and minerals than any food. Cooking eggs reduces those goodies in value, destroys some and denatures the protein, making it less bio available.

    If you want to eat raw egg whites you can, but doing so may cause a biotin deficiency and give you the most terrible headaches and depression. I know I tried it and it wasn’t fun.

    Raw egg yolks are the finest food on the planet bar none and you just denied the readership of your blog that opportunity? I thought you were trying to help bro?lol
    Eating raw egg yolks cures most nutritional deficiency diseases.

    Told you this was going to be tough.:)

    Regards,
    Sid

    Reply

    • Mike Kamo

      May 21, 2016 at 5:58 am

      Thanks for sharing your information. I’ll research and write another post on this topic. Keep reading.

      Reply

  17. Loren

    May 4, 2015 at 10:43 am

    Neil, I like the list but I see a few glaring omissions!

    How about offal meats like liver and kidney. Also, cod liver oil, oysters and grass fed colostrum.

    Those all pack a big nutrient punch for a small price.

    Reply

    • Mike Kamo

      May 11, 2015 at 5:29 pm

      Hi Loren, you are right, they are great. As I can get more content on the site i will be able to build out a number of additional posts that cover any omissions like these. Thanks for adding them here.

      Reply

  18. Fawad Saleem

    May 11, 2015 at 5:39 am

    This time I am impressed with the quality of content, but the image quality is another way to catch my eyes and spent some more time on the page. Its really awesome to read this post. If you know I am also following your way for one of my blog, but trying to create better content.

    Reply

    • Mike Kamo

      May 12, 2015 at 7:45 pm

      Thanks Fawad. Images make a huge difference so I am ensuring that there are high quality images used throughout.

      Reply

  19. Ishan Mathur

    May 14, 2015 at 2:25 am

    Great tips and writing Mike. I look forward to your journey.

    Reply

    • Mike Kamo

      May 26, 2016 at 12:45 pm

      Thanks Ishan. Your comments are always welcomed.

      Reply

  20. Brenda

    June 15, 2015 at 10:11 pm

    Great work their Neil! It’s a good news that I happen to love most of these foods, it will never be hard to stay healthy if you decided to do it long before. Honestly, this post made me happy. I hope others will make a decision to give more importance to their health just like you Neil. Thank you for sharing!

    Reply

    • Mike Kamo

      May 26, 2016 at 12:43 pm

      Brenda, thank you very much for such a valuable comment. Keep visiting for more updates.

      Reply

  21. Rachel

    June 25, 2015 at 7:48 pm

    Happy to know that most of these foods are already present in my kitchen. It gives me confidence about my food choices. Love it! Thanks for sharing!

    Reply

    • Mike Kamo

      June 25, 2015 at 10:14 pm

      That’s great Rachel! Looks like you’re already doing better than most. If you have any questions let me know.

      Reply

  22. lynettxx

    July 24, 2015 at 7:24 am

    Nice post and great tips!

    Reply

    • Mike Kamo

      July 24, 2015 at 9:08 am

      Lynettxx, glad you found them helpful.

      Reply

  23. Sneha

    August 1, 2015 at 9:47 pm

    Hi Neil,
    I am very much looking forward to learn how you are creating such beautiful images.You always post great content and this website is no exception. I’ve looked through a couple of post and it seems that most of the comments are from marketers who already follow your brand. I’m curious know what promotional tactics you’ll use to drive real organic users (not familiar with your brand) to the site.I hope others will make a decision to give more importance to their health just like you Neil. Thank you for sharing!

    Reply

    • Mike Kamo

      August 1, 2015 at 11:21 pm

      Sneha, looking forward to hearing much more from you as well. Thanks for the support!

      Reply

  24. rohan

    August 2, 2015 at 12:45 pm

    Kale and spinach are the most healthiest food, but potatoes , Always people around me said that eating potatoes are not good now I can tell them ,potatoes are good if we eat it in healthy manner, its full of B6 and potassium (x and good for brain ..

    Reply

    • Mike Kamo

      August 2, 2015 at 3:27 pm

      Rohan, as long as you are preparing it well there shouldn’t be a problem. Follow nutritional guidelines and you’re golden.

      Reply

  25. Suma Sen

    October 9, 2015 at 3:17 am

    Good and very healthy info mike, again thanks for share 🙂

    Reply

    • Mike Kamo

      October 9, 2015 at 9:19 am

      Suma, glad I could help. Thanks for the feedback.

      Reply

  26. Will

    February 17, 2016 at 9:33 pm

    Hi Mike!
    I buy the fatty salmon that has a thick chunk of fat above the lean meat. Is that part healthy?

    Also, what’s an alternative if I’m super sick of chicken and salmon

    Reply

    • Mike Kamo

      February 18, 2016 at 9:54 am

      Will, I wouldn’t eat that part — separate it 🙂

      Reply

  27. Anjana

    February 28, 2016 at 6:16 pm

    Thanks for the secrets.. 🙂

    Reply

  28. Lana

    April 25, 2016 at 6:58 pm

    Great article, with so much valuable information. I usually have eggs in my breakfast.

    Reply

    • Mike Kamo

      April 26, 2016 at 3:31 pm

      Great — eggs are always a good option.

      Reply

  29. Jeff

    July 7, 2016 at 5:35 am

    Chicken, eggs, milk, shrimp, chocolate…are you kidding? Where are you getting this “real research” from? What “credible sources”? All you are doing is pandering to the masses in exchange for popularity of your blog. Why not do some real research on human biology and physiology and determine what humans are really designed to eat?

    Sure, it’s a safe path to recommend those foods. But have you seen what shape the masses are in, and how cancer, heart disease, diabetes and a myriad of other chronic diseases are devastating our health? The answer is not in recommending foods that create disease. Why not stand by your blog’s name and educate people on real nutrition.

    If within you resides a small amount of courage, you’ll rededicate yourself to be a
    modern brave person. And you need not stand alone! Mutually we can create thousand, and even millions of others with the same qualities and character.

    In you I’m sure is the spark of courage that will impel you to learn what is right
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    You will set as your goal personal excellence in all matters. You will strive to help your fellow beings open their eyes to the encouragement of the Truth in Health so that they too may lead their lives in the way of righteousness.

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    Dare you to be brave? Do you dare to stand alone if need be? Do you have
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    Reply

    • Mike Kamo

      July 8, 2016 at 10:43 am

      JEFF, thanks for sharing your thoughts. Chicken, eggs, milk, shrimp, chocolate are good additions to your meals if eaten organic and in balanced quantities. No one can deny it.

      Reply

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      September 30, 2016 at 9:05 am

      Jerilyn, thanks for posting here. I appreciate it.

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      Alex, thanks for stopping by. Keep reading!

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    • Mike Kamo

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      DIANA, glad you liked the blog. Keep reading, there’s more to come!

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    • Mike Kamo

      October 3, 2016 at 8:49 am

      Glad you liked the article. Enjoy these healthy food on regular basis and you’ll see the difference within days.

      Reply

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    Waiting for the new recepies and posts!

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    • Mike Kamo

      October 3, 2016 at 8:46 am

      Hey, thanks for visiting and keep reading for more updates. There’s lot more to come!

      Reply

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    • Mike Kamo

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      Good question. Time to think..

      Reply

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    • Mike Kamo

      November 29, 2016 at 5:38 am

      HUBERT, glad you found this article helpful. Keep reading for more updates..

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About Mike Kamo



Hi, I’m Mike. One of my biggest passions in life is nutrition and after being certified, I wanted to create a site where I could help readers live a healthy and nutritious life. I believe we control our destiny and we can choose to live a long and healthy life by eating right and treating our bodies with respect.

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