FitStart Guide
Food Guide
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A balanced diet includes a variety of foods that provide the nutrients needed to support energy, growth, recovery, and overall health. Different foods contain different amounts and types of nutrients, making variety an important part of building a well-rounded diet.
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Understanding the nutritional value of different foods can make it easier to incorporate a variety of carbohydrates, proteins, fats, and fiber into your meals. No single food provides everything the body needs, so choosing from a range of foods can help support a balanced approach to nutrition.
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The sections below highlight foods that are rich in carbohydrates, protein and healthy fats, providing a practical starting point for exploring different nutrient-rich options.
protein-rich Foods
[3] [6]
Eggs
Chicken Breast
Shellfish
Salmon
Tuna
Lean Beef
Turkey Breast
Almonds
Lentil
Quinoa
Tofu
Pumpkin Seeds
Peanuts
Chickpeas
Walnuts
Milk
Greek Yogurt
Cottage Cheese
Carbohydrate-rich Foods
[4] [5]
Quinoa
Oats
Buckwheat
Banana
Potato
Sweet Potato
Beets
Oranges
Blueberries
Grapefruit
Apples
Kidney Beans
Chickpeas
Whole-Grain Bread
Rice
Foods rich in healthy fats
[1] [2] [7]
Avocado
Cheese
Dark Chocolate
Eggs
Salmon
Tuna
Mackerel
Nuts
Seeds
Extra Virgin Olive Oil
Full-Fat Yogurt
References
[1] Brown University Health. (2025, February 20). What are healthy fats and why do you need fat in your diet? | Brown University Health. https://www.brownhealth.org/be-well/what-are-healthy-fats-and-why-do-you-need-fat-your-diet
[3] Kubala, J., & Gunnars, K. (2025, February 10). 16 delicious high protein foods. Healthline. https://www.healthline.com/nutrition/high-protein-foods
[2] Gunnars, K. (2023, June 26). 9 High-Fat foods that offer great health benefits. Healthline. https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods#summary
[4] NHS. (2023a, March 15). Starchy foods and carbohydrates. nhs.uk. https://www.nhs.uk/live-well/eat-well/food-types/starchy-foods-and-carbohydrates/
[6] Restivo, J. (2023, December 1). High-protein foods: The best protein sources to include in a healthy diet. Harvard Health Publishing. https://www.health.harvard.edu/diet-and-nutrition/high-protein-foods-the-best-protein-sources-to-include-in-a-healthy-diet
[5] Rdn, A. B. M. (2021, November 1). 12 high carb foods that are incredibly healthy. Healthline. https://www.healthline.com/nutrition/12-healthy-high-carb-foods#TOC_TITLE_HDR_14
[7] Stanford, D. (2025, June 18). Shockingly fatty foods. British Heart Foundation. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/sugar-salt-and-fat/shockingly-fatty-foods