Nuts are high in fat, fiber and proteins. Also they contain various minerals and vitamins.

Eating nuts with moderation have been proven to fight off different diseases and illness. Such as heart disease and hepatitis. Furthermore nuts reduce risk of chronic diseases.

One serving (30 g) contains:

1. Pistachios 

  • Calories 160
  • Protein 8 grams
  • Carbs 10 grams
  • Fiber 5 grams
  • Fat 13 grams
  • Vitamin E 3 % of the RDI (Reference Daily Intake)
  • Magnesium 8 % of the RDI

Pistachios may improve cholesterol levels. If consumed daily 2 servings (60 g) , then helps against rise in blood sugar levels right after the meal.

2. Peanuts

  • Calories 180
  • Protein 5 grams
  • Carbs 6 grams
  • Fiber 4 grams
  • Fat 18 grams
  • Vitmain E 22 % of the RDI
  • Magnesium 12 % of the RDI

Latest research has proven that peanut butter daily usage decreases type 2 diabetes rates. Remember to choose Peanut butter without sugar, palm oil and with high peanut content.

3. Hazelnuts

  • Calories 180
  • Protein 7 grams
  • Carbs 7 grams
  • Fiber 4 grams
  • Fat 10 grams
  • Vitamin E 39 % of the RDI
  • Magnesium 22 % of the RDI

4. Almonds

  • Calories 165
  • Protein 7,5 grams
  • Carbs 7,5 grams
  • Fiber 4 grams
  • Fat 17 grams
  • Vitamin E 39 % of the RDI
  • Magnesium 20 % of the RDI

5. Walnuts

  • Calories 185
  • Protein 5 grams
  • Carbs 5 grams
  • Fiber 3 grams
  • Fat 23 grams
  • Vitamin E 2 % of the RDI
  • Magnesium 12,5 % of the RDI

6. Cashews

  • Calories 158
  • Protein 6 grams
  • Carbs 11 grams
  • Fiber 2 grams
  • Fat 14 grams
  • Vitamin E 2 % of the RDI
  • Magnesium 21 % of the RDI

7.  Brazil Nuts

  • Calories 185
  • Protein 5 grams
  • Carbs 4 grams
  • Fiber 3 grams
  • Fat 20 grams
  • Vitamin E 10 % of the RDI
  • Magnesium 28 % of the RDI

Dark chocolate

Dark Chocolate

Dark chocolate is full with healthy nutrients that has positive effect on health.

  • Great Antioxidant
  • Improves Health
  • Decreases Heart Disease Rate

However, when buying remember to buy real dark chocolate that is high in cocoa. And no sugar!

Health benefits from dark chocolate are such as:

1. Improves Brain Function

Consumed daily will increase blood flow to the brain. In addition it contains caffeine and theobromine which are stimulants.

2. Reduces Heart Disease Risk

  • Eating dark chocolate 3 times a week lowers risk of having calcified plaque in the arteries by 30%. Eating less than that doesn’t have this benefit.
  • Lower risk of heart diseases by 50 % if consumed daily.
  • Highly protective against the oxidation of LDL (bad cholesterol).

3. Protects Against The Sun

Compounds found in the dark chocolate are great for Your skin. Latest research found that consuming large amounts of dark chocolate improve blood flow to the skin and protect from sunlight damage.

4. Nutritionally Dense

Dark chocolate with high cocoa are very nutritious. Contains soluble fiber and lot of minerals.

100 grams of Dark chocolate that has at least 80% of cocoa contains:

  • 70% of the RDI for iron
  • 60% of the RDI for magnesium
  • 90% of the RDI for copper
  • 99% of the RDI for manganese
  • 12 grams of fiber
  • Decent amount of zinc, selenium, potassium and phosphorus
  • Rich in fatty acids

5. Source Of Antioxidants

Dark Chocolate are full of powerful antioxidants, furthermore they contain much more than any other food.

6. Improves Blood Flow While Reducing Blood Pressure

Although it’s not much, but cocoa has been proven to lower blood pressure. Also it can improve blood flow. It is due to fact that compounds found in dark chocolate produce small amounts of nitric oxide.

One of NO functions is to lower the resistance of blood flow. Therefore increasing the blood flow.

When buying dark chocolate there are 2 things to be aware of:

  • Look for low sugar count
  • Buy only if it has more than 70 % of cocoa

And above all – use it in moderation. It does contain fair amount of fats, therefore it’s rich in calories.


Single Fruit (or handful of berries)

1. Avocado 

Not Your everyday fruit. And not many know that avocados are actually fruit! Unlike most fruits, avocados are low in carbs and high in healthy fats.

Monosaturated fats that avocados are rich in promotes heart health and reduces inflammation.

Furthermore avocados are rich in potassium, magnesium and fiber. Potassium has benefits of reducing blood pressure and risk of stroke.

2. Apple

Apples are among most common fruits. And for a good reason, they are very nutritious. Rich in:

  • C Vitamin
  • Vitamin K
  • Vitamin B
  • Fiber
  • Rich in antioxidants
  • Very good for digestion

3. Blueberries

Blueberries have strong health benefits.

  • Strong antioxidant
  • Rich in vitamin C, fiber, vitamin K and manganese
  • Boosts immune system
  • Protects against viral infections and stress
  • Protects brain
  • Improves memory for elderly people
  • Prevents illness

4. Grapefruit

Considered the most healthy citrus fruit. Grapefruit is highly nutritious. Health benefits it provides are as follows:

  • Great source of vitamins and minerals
  • Aids weight loss
  • Reduces insulin resistance
  • Reduces insulin levels
  • Helps to prevent kidney diseases
  • Reduces cholesterol levels

5. Mango

Mangoes are rich in Vitamin C and contains soluble fiber that has various health benefits.

Strong antioxidant properties and prevents inflammation.

6. Strawberries

Just like other berries, contains lot of vitamin C, magnesium and potassium. Relatively low glycagemic index, therefore doesn’t cause spike in blood sugar levels.

Works as powerful antioxidant and as such prevents chronic diseases. Eating them would help to control blood sugar levels.

7. Lemons

High in vitamin C like other citrus fruit counterparts. Have serious health benefits if consumed daily:

  • Promotes heart health
  • Aids in weight loss
  • Help to prevent kidney stones

8. Oranges

One of favorite fruits by many. High in Vitamin C and potassium.

Contains :

  • Important vitamins
  • Antioxidants
  • Minerals

Consumed daily provides variety of health related benefits. For example, reduce risk of anemia.

9. Bananas

Bananas are known for its good source of potassium. Also they are rich in vitamins.

Furthermore they are rich in carbs, therefore a great energy source before physical activities.

Benefits on health are such as, improved digestion and blood sugar control.

10. Cherries

Rich in:

  • Potassium
  • Vitamin C
  • Fiber
  • Antioxidants

Health Benefits:

  • Prevents Insomnia
  • Reduces Inflammation
  • Can prevent different diseases and illness

Hard boiled eggs

Hard Boiled Eggs

Easy to make, nutritious and packing serious health benefits. Hard boiled eggs are rich in protein, Vitamins K and B.

Gives You the “full” felling, therefore aiding in weight loss. Although eggs have high cholestorol content, there isn’t any proof that it would be detremental to health.

One large egg contains 7 grams of protein and 130 calories.



Can cheese really make You fat and is it as unhealthy as many believe?

Cheese is a whole food and generally it is good for You! However anything too much is dangerous, therefore eat it with moderation like any other food.


  • Great source of protein, calcium and fat
  • High amount of vitamins
  • Contains zinc, phosphorus and riboflavin
  • Contains omega-3 fatty acids
  • Protects teeth from cavities


  • Cheese shouldn’t be consumed by lactose intolerant individuals. Cheese contains lactose (milk sugar), that can’t be digested by lactose intolerant people. However some cheeses are very low in lactose, these cheeses might be tolerated by these people. 
  • Alergies, such as casein allergy. Casein is a protein. Highest quantity of this protein are found in cottage chesse, furthermore it’s a slow release protein that might digest up to 8 hours. 
  • Cheese is very caloric dense, therefore be careful of how much You eat this stuff. Overdo it and You might gain weight!
  • Cheese contains no fiber, therefore You might get digestion problems if eaten too much!

Nutrition Facts

Well… it depends what kind of cheese! One serving (30 grams) contains:

Cheddar :

  • 125 Calories
  • 8g Protein
  • 1g carbs
  • 11g fat
  • 195mg sodium
  • 200mg calcium


  • 90 calories
  • 7g protein
  • 1g carbs
  • 7g fat
  • 140mg sodium
  • 145mg calcium


  • 105 calories
  • 6g protein
  • 1g carbs
  • 10g fat
  • 175mg sodium
  • 150mg calcium


  • 100 calories
  • 6g protein
  • 1g carbs
  • 10g fat
  • 172mg sodium
  • 150mg calcium
Whey protein shake

Whey Protein Shake

Very good alternative in-between real meals. Whey protein can increase Your muscle mass (lean mass), lose weight and fat. 2 Scoops of whey protein is about 40 grams of protein. Remember that it is not real food. But only a alternative if You can’t get a decent meal. 

Remember it still has around 200 calories, so don’t overdo it or You might gain weight instead of losing it!

Peanut butter

Peanut Butter

It tastes delicious, but how does it affect Our health? Let’s find out!

Peanut butter is a paste made out of peanuts. Pay attention to nutritional value when buying it. If it’s cheap it most likely have lots of sugars in it and vegetable oils – in others words the bad stuff.

The peanut butter is nutritionally dense food, it contains all 3 macronutrients.

100 grams of Peanut Butter contains:

  • 25 grams of Protein and 6 grams of Fiber
  • 20 grams of Carbs
  • 50 grams of Fat, which is 72 % of calories from PB 

In other words – excellent protein source, so make sure to include it in Your diet. Also, high quality peanut butter has low carbs. Therefore it is suitable to most diets, especially if You want to lose weight

Suitable for type 2 diabetes patients, because peanut butter doesn’t make big changes in blood sugar levels.

High In Healthy Fats

100 gram portion contains almost 600 calories. Considering that, peanut butter is amazing source of healthy fats, that are essential in weight loss diet.

Rich In Vitamins And Minerals

  • Manganese 73 % of the RDA
  • Copper 24 % of the RDA
  • Magnesium 39 % of the RDA
  • Folate 18 % of the RDA
  • Vitamin B6 27 % of the RDA
  • Vitamin B3 67 % of the RDA
  • Vitamin E 45 % of the RDA
  • Also contains fair amount of zinc, Vitamin B5, iron, potassium and selenium

Remember that it’s a lot of calories so like any other food – consume with moderation.

Source Of Antioxidants

Peanut butter is rich in antioxidants. It has been proven to be beneficial to health in many aspects. Such as, decreasing heart disease rate if consumed at least 3 times a week.

Peanut Butter has it’s pros and cons but all in all it is very healthy snack. Decent protein and fat source. However, since it contains fair amount of peanuts it won’t be something You would choose if You have allergies for peanuts. 

We remind you that the diet must be balanced and well-thought-out, especially for people with chronic diseases (such as kidney and heart disease, diabetes).

Chronic illnesses sometimes require a special diet, and products that are not recommended, so discuss this with your doctor.

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