Welcome To Frugal Fitness! Affordable Workouts & Nutrition Trending Now:

My Top 15 "Powerfoods"


I'm sure I didn't come up with the term "powerfoods" and I probably stole it somewhere. This is my version though based on what I think are extremely effective, healthy, and versatile foods for almost everyone out there regardless of your goals. I even take into account price for most of these choices since I am usually cheap. Without further ado, my favorite Powerfoods (in no particular order).
  1. Oatmeal- One of the cheapest foods on the list, 100% rolled oats are an incredible source of complex carbohydrates. You can purchase several pounds of oatmeal for just a few dollars and your carbohydrates are covered for weeks. With no sugars and no saturated fats, there is no downside to this food choice. Oatmeal contains plenty of fiber (soluble and insoluble) for overall digestive health along with several grams of protein as well. If you have a severe wheat allergy or intollerance (celiac disease) oatmeal may not be right for you because often the oats may be contaminated with wheat from the manufacturing process.
  2. Salmon- A little bit more expensive than most other items on the list, but Salmon provides an excellent source of complete proteins as well as a significant amount of Omega-3 Fatty Acids. Salmon is a phenomenal food, the only very minor shortcomings include its moderate cholesterol content and fact that a large amount of salmon on the market is from fish farms. Chose Wild Alaskan Salmon if possible for the best nutritional value.
  3. Tuna- Cheaper than Salmon and nearly as healthy except it contains less Omega-3 Fatty Acids. Tuna is unfortunately infamous for having relatively large mercury concentrations so to be on the safe side limit your tuna intake to just a few times per week.
  4. Skim Milk- Very cheap, high quality complete source of slow-digesting proteins. Skim milk also contains high amounts of potassium, calcium, and Vitamin D making it very versatile. It does contain 13 grams of lactose (milk sugars) per serving but these sugars do not spike blood sugar and insulin levels as much as those found in sweets and soda.
  5. Brown Rice- Cheap source of complex carbohydrates and fiber that is a versatile addition to many meals. Must be cooked a little longer than more traditional white rice but making the switch is a huge upgrade.
  6. Broccolli- Excellent source of fiber, water, and powerful antioxidants. The more broccolli, and other green cruciferous vegetables for that matter, the better shape your immune system and digestive system will be in and the easier it will be to lose weight. The fiber content in broccolli helps to fill you up with minimal calories.
  7. Blueberries and Acai Berries- Blueberries have long been touted as having powerful amounts of antioxidants and acai berries are regarded as having even higher levels. Both are also excellent sources of water and fiber. Both are best eaten with breakfast or post-workout so that the simple carbohydrates are immediately utilized by the body.
  8. Chicken Breast- The weight loss and bodybuilding staple, chicken breasts are nearly fat free and an excellent source of protein. Because "chicken tastes like everything" it can be cooked in a variety of ways with various other foods and spices so it does not get so boring day after day.
  9. Almonds and Almond Butter- Almonds are probably the best nut to snack on because of a very low percentage of saturated fat content and a lower carbohydrate content than most other nuts. Almonds are also very high in Vitamin E and other micronutrients. Almond butter is usually very expensive but it tastes delicious and it tastes great with no added sugar. Great as a snack or to add some healthy fat to a meal which is important to improve satiety and fat-soluble vitamin absorption. If almonds or almond butter is too expensive than natural peanut butter or plain peanuts are a good substitute.
  10. Flaxseeds- Flaxseeds are excellent sources of heart healthy Omega-3 Fatty Acids as well as fiber. Flaxseeds have no sugar and negligible saturated fats and can be easily added in whole or ground form to oatmeal, salads, protein shakes, breads, or spreads.
  11. Eggs and Egg Whites- Another bodybuilding staple, eggs and egg whites are both fantastic for high-quality sources of protein. Egg whites are nearly pure protein and are excellent for those looking to stay extra lean and can be prepared very easily from liquid form in Egg-Beaters. Eggs with yokes provide excellent sources of B-vitamins, Omega-3 Fatty Acids, and Lutein for eye health. The Omega-3 Fatty Acids in egg yokes pretty much makes up for their high cholesterol contents.
  12. Tomatoes- Good old tomatos are an excellent source of the powerful antioxidant lycopene which is also important in men for prostate health. Tomatos have some simple sugar content but the fiber, water, and antioxidant content is enough to get it on this list.
  13. Green Tea- While green tea doesn't contain any calories, it is almost crucial for supplementing most weight-loss programs. Green tea is versatile because it has the powerful antioxidant ECGC that boosts immune system and metabolism. Green tea also contains small-moderate amounts of caffeine per cup which can improve utilization of fat for energy and improve overall metabolism. One or two cups a day will add up over the weeks, especially before doin cardio. Limit or avoid in evening so sleeping habits are not disturbed.
  14. Soybeans/Soymilk- The only major plant source of complete proteins is good first thing in the morning or post-workout because it is quickly broken down and absorbed by the body. Soy also has healthy fats, no cholesterol, and provides heart healthy flavenoids that reduce cholesterol levels. Soymilk can be purchased in several delicious flavors with added sugar or in plain form with much less sugar than milk.
  15. Watermelon- This makes the list for the same reasons as tomatos. Watermelon has some simple sugars as does any fruit but that is outweighed greatly by its water, fiber, and antioxidant content. Watermelon has plenty of Lycopene content just like tomatos.
A very comprehensive and healthy list indeed. If everyone ate only from these foods I'm pretty sure there would be no obesity in this world and many diseases would be alleviated. Generally speaking, the more of these foods you eat the healthier you will be!

Frugal Fitness