Det finns många olika kosthållningar att välja mellan om man vill äta hälsosamt. Nedan listas livsmedel som anses vara hälsosamma av olika anledningar. Behöver du hjälp med vad du ska äta för just dina ändamål kan du anlita oss för ett individuellt anpassat kostschema.
- Rågflingor: Fiberrikt, fettfattigt, långsamma kolhydrater.
- Kalkon: Fettfattigt, proteinrikt.
- Minimjölk: Fettsnålt, långsamma kolhydrater.
- Äggvita: proteinrikt, fettfritt.
- Pasta: Långsamma kolhydrater.
- Renskav: Proteinrikt.
- Havregryn: Fiberrikt, mättande, bra vegetabiliskt protein.
- Skinka: Proteinrikt, fettsnålt (2-4% fett).
- Tomat: Fettfri smaksättare i maten.
- Ananas: Fettfri smaksättare i mat.
- Lätt kesella: Proteinrikt, fettsnålt.
- Kyckling ( skinnfri ): Proteinrik, fettsnål.
- Banan: Bra efter träning, fettfritt.
- Torsk: Proteinrik, fettfri.
- Lax: Bra fett, proteinrikt.
- Polenta: Mättar utan fett.
- Potatis (kokt): Kalorisnål, nästintill fettfri.
- Vattenmelon: Fettfri.
- Ris: Långsamma kolhydrater, fettfritt.
- Aubergine: Fettfri.
- Pumpernickel: Långsamma kolhydrater, fettsnål.
- Fläskfilé: Proteinrikt, fettsnålt.
- Gurka: Bara vatten.
- Lättyoghurt: Fettsnålt (till såser).
- Bredbar lättost (4% fett): Fettsnålt, proteinrikt.
- Äpple: Fiberrikt, fettfritt.
- Broccoli: Fiberrikt
- Fiskbullar i buljong: Proteinrikt, fettsnålt.
- Knäckebröd, fiberrikt: Fettsnålt.
- Acidofilus: Yoghurt som är extra bra för tarmfloran, proteinrikt, fettsnålt.
- Vindruvor: Bra godis ersättning, fettfritt.
- Lättostkaka: Relativt fettsnålt, proteinrikt.
- Lök: Smaksättare utan onödig energi.
- Bambuskott: I stort sett energi fria.
- Gröna ärter: Mycket fibrer, protein rika.
- Kikärter: Massor av protein och fibrer.
- Paprika: C-vitamin, fettfritt.
- Sojabönor: Långsamma kolhydrater mycket bra protein.
- Sparris: Energi fattigt.
- Tofu: Bra protein.
- Vita bönor: Fettsnålt, fibrer, långsamma kolhydrater.
- Vitkål: Bra utfyllnad, vitaminrik.
- Ärtsoppa: Mycket protein, fibrer, långsamma kolhydrater lite fett.
- Torkade fikon: Extremt fiberrika, fettfattiga.
- Kiwi: Massor med c-vitamin.
- Hasselnötter: Bra om du vill få upp fettintaget, nyttigt fett.
- Kastanjer: Långsamma kolhydrater.
- Sorbet: Fettsnålt dessert alternativ.
- Messmör 2% fett: Långsamma kolhydrater.
- Lever: Fettsnålt, proteinrikt
- Kalvlägg: 2% fett, mycket protein.
- Hamburgerkött (häst): Fettsnålt, proteinrikt.
- Innanlår av nöt: 2% fett, bra som köttfärs.
- Köttsoppa: Lite fett och energi.
- Bläckfisk: Det lilla fettet som finns är nyttigt.
- Kolja: Bra fisk.
- Musslor: Lite fett, mycket protein.
- Krabba: Nyttig festmat.
- Lutfisk: Fettsnålt, proteinrikt.
- Sej: Bra fisk.
- Räkor: Mycket protein lite fett.
- Rödspätta: Knappt 2% nyttigt fett.
- Tonfisk: Def mat kungen! Mycket protein men också mycket salt….
- Torskrom: Mycket protein lite fett.
- Havremust: Bra protein, 6% fett.
- Korngryn: Mycket fibrer, extremt långsamma kolhydrater.
- Hirs: Fungerar som ris, lite fett.
- Mannagrynsgröt med minimjölk: Mättande, lite fett.
- Sojamakaroner: Långsammare kolhydrater och mer proteiner än vanliga makaroner.
- Eterna: Mycket proteiner, fibrer. Innehåller nyttigt fett.
- Äggnudlar: Innehåller mer fett än ”vanlig” pasta, men även mer protein. Bra som omväxling, ej att förväxlas med påsnudlar.
- Rågsiktsbröd: Ganska snabba kolhydrater bra efter träning. Mycket fibrer och lite fett.
- Lightläsk: Bättre än vanlig läsk.
- Lättöl: ger bara 29 kcal/dl, mindre än de flesta andra drycker.
- Bruna bönor: Mycket protein och fibrer. Lite fett.
- Svamp: Champinjoner är energifattiga och kan med fördel användas som utfyllnad.
- Brysselkål: Proteinrika.
- Bondbönor: Ännu en bra bönsort.
- Grönsaksblandningar (djupfrysta): Ger smak, volym och nyttighet till dina måltider utan att tillföra mycket energi.
- Honungsmelon: God dessert utan fett.
- Isbergssallad: Ett av de energisnålaste livsmedlen som finns.
- Linser: Lättkokta, proteinrika, fettsnåla, ger mycket långsamma kolhydrater.
- Squash: Mycket energifattig.
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