[Health] My 'S-Tier' List of Foods for Optimal Nutrition & Vitality
A not-so-deep, but no-so-shallow dive into foods I consume daily for optimal nutrition & vitality.
Hello Readers,
Today I am going to provide a brief list of my ‘S-Tier’ list of foods for optimal nutrition & vitality.
If you’re not familiar with the S-Tier ranking system, this is a format by which you rank categories of things from ‘S-Tier’ to ‘F-Tier’ usually based on a set of a few important factors relevant to that topic.
For our purposes today, I’m going to abstract away 2 years of sifting through every food imaginable to present the absolute best foods you can eat to reach your health and fitness goals. And, as a special nod to you, I’ll include my favorite brands (no affiliation) and products to cover your bases where I can.
Here’s a quick overview:
Pea (Plant) Protein Isolate
Oat Bran
Chia Seeds
Non-Fat Greek Yogurt
Sweet Potatoes
Skim Milk
Carrots
Flaxseed Meal
Almonds
Egg Whites
A ‘READ TO THE END’ SPECIAL —> You won’t want to miss it.
1. Pea (Plant) Protein Isolate
Having a high quality plant protein powder around is absolutely essential for hitting my protein intake goals each and every day. Pea Protein Isolate is my favorite type of plant-powered protein powder, but any plant protein will do (hemp, soy, etc.). With ~20G of protein per scoop, this is an easy way to maintain muscle and feel full throughout the day.
I use this in overnight oats, protein shakes, in my morning oatmeal bowl, in baking, and much more.
(Get yours flavored if that’s easier to make protein shakes, smoothies, etc. out of! Nutricost is third-party tested for purity and potency too 😁)
2. Oat Bran
Oat Bran is an oat-derivative made from the outer shell of the whole oat groat. While this form of oat isn’t necessarily loaded with all of the nutrition that you’d get from eating an entire oat groat, Oat Bran maximizes fiber intake and optimizes for net carb intake (total carbohydrate - indigestible fiber).
I use Oat Bran as a flour alternative, in my oatmeal bowls, and overnight oats.
(This brand is employee owned and I love the ‘old-style’ feel of it!)
3. Chia Seeds
Chia seeds are my go-to for a healthy source of fat. Chia seeds are packed with fiber, high in protein, and keep you feeling full throughout the day. Want to see why? Mix chia seeds in water and watch them turn into a voluminous substance — then imagine that going through your system 👀.
My favorite use of Chia seeds are in my oatmeal, overnight oats, and in my yogurt.
(Again, I’m plugging Bob’s Red Mill. Haven’t not liked a product they’ve made!)
4. Non-Fat Greek Yogurt
Non-Fat Greek Yogurt is a must if you’re wanting to hit your daily protein goals. With no fat, simple sugars, and a great dosage of protein, working in a cup of yogurt into your everyday food rotation will leave your gut feeling great and keep you from over-consuming excess fats and refined carbs.
I use NF Greek Yogurt in smoothies, as a base for other toppings (see #3), and in dressings.
(Oikos Triple Zero NF Greek Yogurt or Oikos Pro taste amazing and deserve to be consumed daily. Find your favorite flavor and enjoy the heck out of them)
5. Sweet Potatoes
Sweet potatoes are a hit for active individuals who need a source of carbohydrates that will sustain energy levels throughout the day. For individuals who are less active, having a healthy amount of sweet potatoes can also serve as a valuable energy source that will keep you feeling full and help you stay away from poorer alternatives. Not only are sweet potatoes very filling, but they are also packed with vitamins (A,B,C) and contribute a healthy portion of other minerals like Magnesium.
I eat sweet potatoes as side dish for breakfast, lunch, and dinners. PRO TIP: dash a sprinkle of cinnamon on your sweet potatoes to have a sweet + savory snack.
6. Skim Milk
Skim Milk is an easy S-Tier. As an ‘all-natural’ source of protein, skim milk comes with a small amount of natural sugars, no fat, and covers all of your bases in keeping your bones strong (Vitamin D + Calcium). Use Skim Milk as a protein-powder alternative and add a glass to a couple of your meals throughout the day.
7. Carrots
I don’t go a day without eating carrots. The tips of my fingers have even had a tinge of orange in them from eating too many carrots at times. Packed with vitamins and minerals, carrots perfectly balance fiber, sugars, and carbs to provide a tasty, fresh snack.
8. Flaxseed Meal
Perhaps newer to the game for most people, flaxseed meal consists of ground flaxseed, usually with all of the seed components included. Flaxseed may possibly be my personal best all-around source of vitamins, minerals, and nutrients. Notably, Flaxseed Meal is high in ALA, a type of Omega-3 fatty acid that is an easy fat-based fuel source for your brain & body to use.
I use flaxseed meal in my oatmeal, on top of salads, in my yogurt, and as a flour alternative.
(Cold-milled to retain as many nutrients as possible!)
9. Almonds
The good old go-to for those looking to optimize their fat intake to be heavily dominated by mono & poly unsaturated fats. Almonds are a great snack, and provide most of the Vitamin E you need in a day accompanied by crucial minerals. Almonds are also high in fiber and one of the more protein-powered nuts out there.
I eat raw and roasted almonds as a snack and as a salad topper.
10. Egg Whites
Having access to large volumes of readily-accessible egg-whites in today’s food industry is a hack. Not having to crack numerous eggs to get a meaningful amount of egg-whites saves time and provides us with a unique route to get a great natural source of protein. Load your egg whites up with fix ins: spices of choice, spinach, mushrooms, onions, etc. Egg whites are the perfect base to a breakfast or brunch of great volume — I’d like to see you get hungry again shortly after eating your fair share of egg whites.
I eat egg whites almost daily with heaps of vegetables mixed in and accompanying it.
(Trust me! Add things to your egg-whites to improve texture and taste 👅 )
I hope you’ve written a few of the foods above down to try adding to your diet or have been given the green-light to cement them into your daily rotation.
The final ‘S-tier’ food below is one that I find is the most overlooked food for nutrition and vitality in our world today.
11. Legumes (BEANS)
Beans are a hack. Plain and simple. What’s weird about developed countries is that they move away from simple sources of nutrition like legumes. Nearly every legume is low in fat, packed with fiber, and serves a healthy portion of protein. To top it all off, beans have a great amino-acid profile that supplements your dairy, meat, and other protein consumption. For vegetarians, beans are a must. PRO TIP: Get creative with your legumes. Make burgers, make tacos, mash them like potatoes — don’t let them get boring (because let’s be honest, they kind of are).
Beans, Beans the magical fruit — the more you eat, the more you poop. The more you poop, the better you feel — so eat some beans with every meal!
I eat beans as a carb replacement in almost every meal if I can. Need white rice? Swap it for Mukimame as a base. Quick list of my favorites: Lentils, Black Beans, Great Northern (Navy) Beans, Garbanzo (Chickpea) Beans.
(Get creative with your beans!)
Summary
The foods listed above can all help contribute to getting more fiber, protein, nutrients, and minerals in your diet to give you a life with more vitality and keep you feeling great. I urge you to look into each to see the additional pros and cons they each present and how they fit into your health goals/standards.
One goal of mine going forward is to make the products I use in my own life visible to you in order to reduce the friction behind actually finding these things for yourself — be it brand, form, etc.
Have another ‘S-Tier’ food that wasn’t mentioned? Let me know with a comment or DM ⬇️
In Learning,
