While we can get into the intricacies of nutritional biochemistry to try and really optimise our diet quality, this generally isn’t necessary. Instead, we can use good food selection practices to ensure our diet quality is high. 

But to do that, you have to actually understand what good food selection looks like. So in this article, we are going to go through good food selection practices, and really flesh out your understanding of food selection.

But before we get stuck in, I would just like to remind you that we offer comprehensive online coaching. So if you need help with your own exercise program or nutrition, don’t hesitate to reach out. If you are a coach (or aspiring coach) and want to learn how to coach nutrition, then consider signing up to our Nutrition Coach Certification course. We do also have an exercise program design course in the works, if you are a coach who wants to learn more about effective program design and how to coach it. We do have other courses available too.

Food Selection

Food selection can be a relatively tricky topic to discuss. Most people get caught up in discussions of the minutiae, and rather than focusing on the broader diet, they hyper-focus on specific foods. 

We have been talking about how to improve the diet quality and how to actually put good eating guidelines into practice, but what people tend to focus on when discussing diet quality and food selection is whether certain foods are good or bad. However, food selection is much more than this.

The first thing you need to understand about food selection is that the discussion is not about whether or not specific foods are good or bad. That isn’t really a helpful way to think about food selection and often leads to disordered eating patterns and thoughts.

Instead, the discussion of food selection is about how we can shift the broader diet pattern towards a more healthful pattern. It is the overall diet that we are trying to influence, rather than getting hyper-focused on specific foods.

So, if you have come here to find a list of “eat these foods” or “don’t eat these foods”, you won’t find that here. However, what I will be providing is much more valuable.

What I want to provide you with is an overall framework for thinking about food selection, and some guidance on what kinds of foods would fit within this framework. 

As discussed in the last article in this series, the basic structure for a plate for most of your meals should probably look something like this:

Basic meal structure graph

Now, of course, not all of your meals are going to perfectly fit this, and you will need to adjust this to your specific calorie and macronutrient needs. But we aren’t trying to create a master template that all your meals must follow, we are just trying to create some sort of rough structure to start the process of creating a better diet. 

Further to this, some tend to use these generally good food guidelines to better help our clients eat a healthy diet:

Protein:

  • At each of your planned meals, ask yourself, “where is the protein?”, as many people under-consume protein across the day with dinner being the only protein-containing meal in most diets.
  • Ideally, you would eat a variety of different types of meat and different cuts of meat each week, focusing on leaner cuts of meat. So don’t just plan to eat chicken at each meal.
  • For most people, aiming to eat red meat 2-3 times per week is generally a good idea. Some will potentially need to aim for less, especially if choosing high saturated fat red meat, however, some will potentially need to eat more, for example, those whose iron status is low. This generally means choosing 2 evening meals that have red meat as the protein source.
  • For most people, aiming to eat fatty fish 2-3 times per week is a good idea. Some will need more, especially if they have not regularly been consuming enough omega-3s or they have an increased need for omega-3s such as during pregnancy, while others may need less (usually only those who supplement regularly with sufficient quantities of omega-3s).
  • For most people consuming dairy products is also a wise idea, as it is a great source of protein and calcium (and many other nutrients) in the diet. However, this will obviously need to be culturally and biologically appropriate (i.e. in non-lactose intolerant people).
  • If primarily plant-based, you will likely need to pay a bit more attention to protein as it can be quite difficult to get sufficient amounts on a plant-based diet, and you will also need to pay extra attention to food combinations so as to get a better amino acid profile.

Fruits and Vegetables:

  • Eating lots of fruit, vegetables and legumes (i.e. peas, beans and pulses) is a great idea, but you simply won’t eat 5-15 servings per day unless you have a plan for achieving it. So when creating your weekly diet plan, you need to have a plan for how you are going to get 2-5 servings of fruit/veg/legumes at each (or at least most) of your meals.
  • Ideally, you would also eat a variety of different colours at each meal and throughout the week. This means not just sticking to the 2-3 vegetables you marked as “ok to eat” as a child. If you don’t regularly consume fruits and veg, you will have to spend some time trying a variety of different fruits and vegetables, prepared in different ways, until you really figure out what ones you like best.

Carbohydrates:

  • Ideally, most people should eat a variety of whole grains, tubers (such as potatoes), and low GI carbohydrates as their main sources of carbohydrates. In practice, this means having 2-3 different carb sources that work for each of your main meals. There doesn’t need to be a massive amount of diversity, and some meals (like breakfast) may be something you have a staple 1-2 carb sources for, but it makes sense to have a few options for your evening meal, so you eat a greater range of nutrients across the week and also reduce dietary boredom.
  • For most people, reducing the intake of refined carbohydrates, like sugar, sweets, and chocolates is a good idea, but that doesn’t mean you must NEVER include them in the diet. Some people do well with having a small amount of “fun” food every day, while others prefer to have slightly larger portions less frequently (unfortunately, large portions consumed frequently don’t work for most people). Understand which one you are, and plan accordingly. Planning to include some “fun” foods in the diet is something that most people don’t do, and it usually leads to cravings and feelings of excessive dietary restriction. Don’t get me wrong, some people don’t want/need to include this stuff in the diet, or they may only include it very infrequently, but having a plan for this stuff, that respects your unique needs, can really help. This is especially the case during the transitionary phase from eating a poorer quality diet to a higher quality diet.

Fats:

  • For most people, eating different fat sources throughout the week, with a focus on monounsaturated and polyunsaturated fats is generally a good idea. When planning out your week of food, you will have to account for the fatty content of meat and the cooking oils you are going to use for those meals. Obviously, some meats are higher in fats, such as red meat and fatty fish, so on the days you consume those, you may want to reduce your use of cooking oils (like olive oil), or fat sources at other meals. Most people, when choosing leaner protein sources, won’t have to think too much about baseline fat intake, and will only really have to worry about added fats (such as cooking oils).
  • Reducing saturated fat intake is a good idea for most people, but that doesn’t mean you need to eliminate it. However, you won’t need to focus on this too much, if you are generally choosing leaner protein sources and use more plant-derived cooking oils.

Misc.:

  • Consuming a variety of (low sodium) herbs and spices can add to the diet quality, and make the diet more enjoyable.
  • Reducing table salt intake, or switching to a low-sodium brand can help. If table salt is to be consumed, iodised and potassium-based is generally preferred. Similarly, paying attention to salt intake from any prepackaged foods also makes sense. 
  • Fermented foods may be of benefit to the diet, so if you can plan to include them in the diet, wonderful, but this is not necessary.
  • Organ meat consumption would also likely increase nutrient density for most people, and it is more environmentally sustainable to eat more than just the muscle meat of an animal, but some people are hesitant to eat organ meats.
  • Eating out can be difficult, but it doesn’t need to be eliminated. Most restaurants care more about the way the food tastes, rather than the calorie/macro content of the meal, so when eating out, you will have to try to make better choices where you can and not just throw in the towel because it isn’t “perfect”. However, most healthful diets usually don’t frequently involve eating out multiple nights per week, so ideally, eating out (or getting takeaway) should be a low-frequency occurrence in the diet.

Having coached a lot of people, I know that even with all of this it can be hard to actually know what to eat. So I want to run through some guidelines to help you better understand food selection and how to make better choices with your foods. 

Protein

It can be hard to conceptualise what foods actually contain protein, unless you have been actively trying to get more protein into your diet for a while already. 

Below you will find a list of protein sources, that should give you a better understanding of where you can find protein in your diet.

Animal-Based Proteins

For many people, animal products are the primary source of protein, offering high-quality, complete proteins that contain all essential amino acids. The major categories are:

Meats

  • Poultry: Chicken, turkey, goose, and game birds are lean and versatile protein options.
  • Red Meat: Beef, elk, buffalo, kangaroo, deer, and other wild game provide high-quality protein. Opt for lean cuts to minimize saturated fat intake.
  • Other Meats: Pork, lamb, and lean ham can also be excellent protein sources. Be mindful of fattier cuts and choose leaner varieties.
  • Fish: Fish like cod, salmon, tuna, and sardines are rich in protein and provide additional nutrients like omega-3 fatty acids. Fatty fish, such as mackerel, are especially high in healthy fats.
  • Shellfish: Mussels, oysters, scallops, prawns, and lobsters are low-fat, nutrient-dense, and high in protein.
  • Eggs: Eggs are an affordable, versatile source of protein. Egg whites are almost pure protein, while yolks offer additional nutrients like fat and vitamins.

Dairy

Dairy products are an excellent source of high-quality protein and other essential nutrients like calcium.

  • Milk: From whole-fat to protein-enriched options, milk is a reliable and accessible protein source.
  • Cheese: Cheddar, ricotta, and cottage cheese are protein-rich, though some varieties are higher in fat, so watch portion sizes.
  • Yogurt: Greek yogurt, quark, and natural yogurt offer protein alongside probiotics that benefit gut health. Choose options with minimal added sugar.

Plant-Based Proteins

Plant proteins are an essential part of the diet, especially for vegetarians and vegans. However, many plant-based proteins are “incomplete,” meaning they lack one or more essential amino acids. Pairing different sources can help create a complete protein profile.

Nuts & Seeds

  • Almonds, walnuts, chia seeds, and sunflower seeds are protein-rich and provide healthy fats and fibre.

Legumes & Vegetables

  • Beans & Lentils: Chickpeas, kidney beans, black beans, and lentils are staple protein sources.
  • Soy: Tofu, tempeh, and edamame are highly versatile and protein-rich.
  • Vegetables: Broccoli, peas, and spinach provide smaller amounts of protein but contribute to overall intake.

Mycoprotein

  • Quorn: This fungus-derived protein is an excellent meat alternative, often used in vegetarian diets.

Protein Supplements

Protein supplements are a convenient way to meet your daily protein needs, especially for active individuals or those with specific dietary goals. Here are the most common options:

Whey Protein

  • A fast-digesting protein derived from milk, often used post-workout. Whey isolate is a high-quality choice.

Casein Protein

  • A slow-digesting milk protein ideal for sustaining protein levels overnight.

Egg Protein

  • Primarily derived from egg whites, offering a slow-release option similar to casein.

Plant-Based Proteins

  • Available in options like soy, pea, hemp, and spirulina, catering to vegan and vegetarian diets.

Protein Bars

  • While convenient, the quality of protein in these bars can vary significantly. Look for bars with high-quality protein sources and minimal added sugars or sugar alcohols.

Key Considerations

While all these sources contain protein, their macronutrient profiles differ. Some foods, like nuts and cheese, are also high in fats, while others, such as beans and lentils, contain carbohydrates. Balancing your intake based on your dietary goals (e.g., muscle building, weight loss, or general health) is essential.

For most people, animal proteins like meat, fish, and dairy will form the foundation of their protein intake, with plant-based and supplemental options playing a supporting role. Those following a plant-based diet will need to diversify their sources to ensure they get a complete range of amino acids.

If you are unsure of how much protein you should be eating, this article will help you: How Much Protein Should You Eat?

Fats

Fats can be quite easy to get in the diet, and most people will get enough by virtue of eating animal products, using some sort of cooking oil, and then having them add up from the various little bits of fat in their other food choices. 

However, it can help to know where to focus your attention with fat, and what foods can be quite high in fat and thus can contribute to calories quite significantly despite not being a huge volume of food.

So knowing what foods contain fats is important for staying on track with your calories and macros. While fats are naturally present in a wide variety of foods, knowing their sources and the types of fats they contain can help you make better dietary choices.

Animal Fat Sources

Animal fats can contain a mix of saturated, mono-unsaturated, and polyunsaturated fats. They also often provide essential fatty acids (EFAs), which the body cannot produce on its own.

  • Fish: Fatty fish like salmon, mackerel, sardines, and some shellfish are excellent sources of omega-3 fatty acids, a type of polyunsaturated fat that supports heart and brain health. Even leaner fish like cod and tuna contribute healthy fats in smaller amounts. Fish oil capsules are a concentrated source of omega-3s for those who don’t consume fish regularly.
  • Lean Meat: While lean cuts of meat are lower in fat, they still contain some saturated fat. Choosing skinless and well-trimmed cuts helps reduce fat content while still providing important nutrients.
  • Dairy: Dairy products such as milk, cheese, and yogurt vary widely in fat content. Whole milk and cream are high in saturated fat, whereas low-fat or fat-free options offer less fat while maintaining other nutritional benefits.
  • Eggs: The yolk contains the fat in eggs, primarily saturated fat, alongside other important nutrients like cholesterol and fat-soluble vitamins.

Vegetable Fat Sources

Plant-based fats tend to be higher in unsaturated fats, which are considered heart-healthy. Many also provide essential fatty acids.

  • Plant Oils: Oils like flaxseed, canola, olive, and sunflower are rich in mono and polyunsaturated fats. Olive oil, in particular, is a staple of the Mediterranean diet, known for its many health benefits.
  • Nuts, Nut Butters, and Seeds: Almonds, walnuts, peanuts, chia seeds, and sunflower seeds are nutrient-dense sources of fat. They also provide protein and fibre, making them a healthy snack when consumed in moderation.
  • Avocados: Avocados are high in monounsaturated fats and add creaminess to meals without the need for less healthy fat sources.
  • Sauces and Dressings: Many pre-made and homemade sauces contain fats from oils, butter, or eggs. Even “healthy” dressings like vinaigrettes can be calorie-dense due to their fat content.

Now, these are the main sources of fat in a good healthy diet, but they certainly aren’t all the potential sources of fat in the diet. But remember, right now we are just looking to create a rough list of foods we can use to make up our daily macro targets. 

In general, we do want to place some extra emphasis on getting enough omega-3s in the diet (the ones marked with EFA’s will generally be good sources for this). However, most people will struggle with this unless they regularly consume fish. If you don’t your only real option is to supplement. 

Similarly, we do want to try and avoid excess saturated fat intake, and thus it would usually make sense to choose leaner cuts of meat where possible.

Fats are actually quite easy to overconsume or “accidentally” include too much of in the diet, and this even happens when people are “eating healthy”. 

For example, you will often see people make these “healthy” salads, but when you actually total up the calories and macros on them, you quickly notice that they are full of fats and the calories add up quickly. All the avocado, nuts, seeds, olive oil and whatever other sauces quickly add up and lead to the “healthy” meal being an extremely high-calorie meal. 

Many snacks also just have a high fat content, and if you choose fattier cuts of meat or eat out at restaurants a lot, it is very easy to consume lots of fat. Cooking methods like frying or sautéing can add extra fat to meals. Restaurant meals often contain hidden fats from butter, oils, or creamy sauces. Opt for grilled or baked options and ask for sauces or dressings on the side.

Usually, most people will initially have to pay a bit more attention to their fat intake, and as I said earlier, most people will usually easily hit their fat targets by virtue of their meat selection, any oils used while cooking and then any small amounts of fat in various other foods.

If you are unsure of how much fat you should be eating, this article will help you: How Much Fat Should You Eat?

Carbohydrates 

Most people are familiar with carbohydrates and where to get them in their diet. Sourcing your carbohydrates usually isn’t too difficult, although there are still better and worse options to choose from. 

Usually, the better choices are the ones that have higher fibre content (although this isn’t always the case). While we do advocate setting a fibre target, if you make good carb selection choices and eat your vegetables, this is rarely something you have to focus on too much. 

It can be helpful to break the carbs down into two categories, complex and simple carbs, and very often I will tell people to think of these as “slow” and “fast” carbs. The reason this can be helpful is because you sometimes want to include stuff that is faster digesting (such as around workouts), and it can be helpful to know what choices you have.

Complex Carbohydrates (Slow-Digesting)

Complex carbs are typically more nutrient-dense, providing longer-lasting energy and often being higher in fibre. These carbs are ideal for sustained energy throughout the day and can help manage blood sugar levels.

  • Whole Grains: Wholegrain cereals, wholegrain pasta, wholegrain bread, oats, and barley are excellent sources of slow-releasing energy.
  • Rice: Both white and brown rice provide carbohydrates, though brown rice has more fibre and micronutrients.
  • Tubers and Root Vegetables: Potatoes, sweet potatoes, yams, pumpkin, squash, carrots, parsnips, and other starchy vegetables are rich in complex carbs.
  • Legumes: Lentils, chickpeas, beans, and peas are high in both carbohydrates and fibre, making them an excellent choice for long-lasting energy.

Simple Carbohydrates (Fast-Digesting)

Simple carbs are quickly absorbed and provide a rapid energy boost. While they can be useful in specific situations (e.g., post-workout or during high-intensity exercise), they should generally be consumed in moderation due to their limited nutrient content.

  • Refined Cereals and Products: White bread, pastries, cookies, and breakfast cereals often fall into this category. They are typically low in fibre and high in sugar.
  • Fruits and Berries: Fruits contain natural sugars that are rapidly absorbed but also provide vitamins, minerals, and fibre. Examples include bananas, apples, berries, and oranges.
  • Honey: A natural source of sugar, honey is quickly digested but also offers some antioxidants and trace nutrients.

These categories certainly aren’t comprehensive or perfect, but they aren’t meant to be. For most people, figuring out where to get carbs in their diet isn’t an issue, and in reality, a bigger issue for most people is figuring out how to reduce their carbohydrate intake (as they eat too much to stay within their calorie targets). 

For the most part, you are likely going to select a handful of carbohydrate sources, such as rice, pasta, bread, potato etc and then you will modify the quantities of these to stay within your calorie needs. 

Fruits kind of straddle the two lanes of carbohydrates and vegetables, as they can be quite high in carbohydrates while also being quite high in fibre. I tend to just classify them as carb sources, and not worry too much about it.

Additionally, I am just going to put artificial sweeteners in this section, as they are usually used to mimic carbs (sugar) in the diet. For most people, there is no need to actively avoid artificial sweeteners in the diet, and they can be a very helpful tool in reducing your overall calorie intake (i.e. switching regular soft drinks to sugar-free versions). 

There are some concerns about these artificial sweeteners being carcinogenic (i.e. cancer-causing), and this is generally just fear-mongering. The quantities you would have to consume of these things to cause cancer are simply not something that normal humans would be able to do. 

However, having said all of that, I wouldn’t necessarily make artificial sweeteners a major focal point of the diet. They can be a nice addition, but they aren’t something that you necessarily NEED to be consuming every day and I wouldn’t necessarily be searching them out to include in the diet.

If you are unsure of how much carbohydrate you should be consuming, this article will help you: How Much Carbohydrate Should You Eat?

Vegetables

The final thing that will make up most of your plate is vegetables. I don’t think we need to spend too long here, as most of you are aware by now that vegetables are good for you. 

Choose a variety of different colours and types of vegetables, some beans and other pulses, and add them to your plate. You don’t need to overthink this side of things. The vast majority of people don’t consume enough vegetables and arguing over which vegetables are better or worse really doesn’t help, you simply just need to eat more. 

Select 5-10 different vegetable options and some different bean/pulse options, mix and match them and that is your vegetables sorted.

Leafy Greens

  1. Spinach
  2. Kale
  3. Lettuce (e.g., Romaine, Iceberg)
  4. Cabbage
  5. Swiss Chard
  6. Arugula/Rocket
  7. Collard Greens

Root Vegetables

  1. Carrots
  2. Beets
  3. Turnips
  4. Radishes
  5. Parsnips

Cruciferous Vegetables

  1. Broccoli
  2. Cauliflower
  3. Brussels Sprouts
  4. Bok Choy
  5. Kale (also a leafy green)

Alliums

  1. Onions
  2. Garlic
  3. Shallots
  4. Leeks
  5. Scallions 

Fruit Vegetables (Botanically fruits but consumed as vegetables)

  1. Tomatoes
  2. Bell Peppers (Red, Green, Yellow, Orange)
  3. Cucumbers
  4. Zucchini/Courgette
  5. Eggplant/Aubergine
  6. Pumpkins
  7. Squash (Butternut, Acorn, etc.)

Legumes (Eaten as vegetables)

  1. Green Beans
  2. Peas (Snow Peas, Sugar Snap Peas)
  3. Lentils (Sprouted and used in some dishes)

Stalk Vegetables

  1. Celery
  2. Asparagus
  3. Rhubarb (used more like a fruit in desserts, but still a vegetable)

Other Commonly Consumed Vegetables

  1. Corn (classified as a grain but often eaten as a vegetable)
  2. Mushrooms (technically fungi but treated as vegetables in cuisine)
  3. Okra
  4. Artichokes

Now, hopefully, that has given you a better idea of food selection, and what kinds of foods you should be consuming to hit your calorie and macro targets. 

While I know there is great interest in having some sort of easy to follow list of foods that are ranked from good to bad, this isn’t really how the diet works. You need to consider the overall diet pattern, rather than individual foods. 

As vegetables (and fruit) are generally the biggest source of fibre in most people’s diets, you may be interested in the following article: How Much Fibre Should You Eat?

Assessing Good Diet Patterns

When we work with clients, we obviously want to ensure they have good diet patterns overall, regardless of whether they are dieting down, maintaining or gaining. So we tend to use the following questions to help us to assess how their diet is going, and help you identify areas that may need work.

You can use these questions to assess your overall diet pattern and food selection practices.

  1. How many fruits/vegetables do you eat on average per day?
  2. Are you eating different types of fruit/veg throughout the week?
  3. Do you eat different colours of fruits/veg each day/week?
  4. Are you eating a few different carb sources, or just relying on one source of carbs?
  5. Are you eating carbs around your training?
  6. Are you eating different types of meat throughout the week?
  7. Are you spreading your protein throughout the day?
  8. Did you eat any fatty fish last week?
  9. What fat sources are you eating throughout the week? (looking at overall fat intake, to ensure saturated fat isn’t the main source of fat or excessively high)
  10. How much water are you drinking each day?
  11. Do you have a system to ensure adequate water intake (i.e. using jugs/bottles/keeping track of water consumption in some way)?

There are of course more questions we ask, and we teach these on our Nutrition Coach Certification course, but these should start pointing you in the right direction with food selection and understanding your overall diet pattern a bit better.  

Final Thoughts On Food Selection

Food selection can be tricky. I know everyone wants a very easy to follow list of good and bad foods. But the diet just doesn’t work this way. Plus, while that sounds like what you want, if I actually did give you that list, within a week you would say it is too restrictive or too hard to follow or whatever else. 

This is because healthy food selection practices have to actually work in the real world, and the real world is messy. 

But hopefully, this article has given you a better idea of food selection, and how to think about food selection more broadly. In the next article in this series, we will be diving a little bit deeper into this as we can actually refine our food selection practices a bit more, based on which nutrients we need to prioritise in the diet.

If you need help with this, you can always reach out to us and get online coaching, or alternatively, you can interact with our free content.

If you want more free information on nutrition, you can follow us on Instagram, YouTube or listen to the podcast, where we discuss all the little intricacies of exercise and nutrition. You can always stay up to date with our latest content by subscribing to our newsletter.

Finally, if you want to learn how to coach nutrition, then consider our Nutrition Coach Certification course, and if you want to learn to get better at exercise program design, then consider our course on exercise program design. We do have other courses available too. If you don’t understand something, or you just need clarification, you can always reach out to us on Instagram or via email.

Paddy Farrell

Hey, I'm Paddy!

I am a coach who loves to help people master their health and fitness. I am a personal trainer, strength and conditioning coach, and I have a degree in Biochemistry and Biomolecular Science. I have been coaching people for over 10 years now.

When I grew up, you couldn't find great health and fitness information, and you still can't really. So my content aims to solve that!

I enjoy training in the gym, doing martial arts and hiking in the mountains (around Europe, mainly). I am also an avid reader of history, politics and science. When I am not in the mountains, exercising or reading, you will likely find me in a museum.