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Nutrition food - a healthy meal

The ultimate guide to nutrition food | Feed your brain

Feeding your brain with the right nutrition food is the key to a healthy lifestyle. Nutrition is how food affects our bodies and the process of obtaining the correct foods necessary in order for optimum growth and health. Good nutrition, as well as staying hydrated, is so important in order to maintain a healthy lifestyle for many reasons. Good nutrition reduces the risk of developing chronic diseases and health problems, as well as maintaining a healthy weight.

Auro are going to take you through some of the many important foods to feed your brain and your body. Think of this blog as your food dictionary! Containing the key information, macros and benefits of our favourite nutritional foods.

Nutritional fruits:

Nutrition food: Goji berries

The ultimate guide to nutrition food | Feed your brain

Packed full of vitamins, goji berries provide immune system support, stabilise blood sugar levels as well as improving digestion, anxiety and sleep.

  • Macros – (per 50g dried berries)
  • Calories: 161
  • Protein: 7g
  • Carbohydrate: 34g
  • Fat: 0.89g

Nutrition food: Kiwi

The ultimate guide to nutrition food | Feed your brain

Kiwis are full of nutrients. These include vitamin C, vitamin K and vitamin E. Eating kiwis regularly can aid digestion as well as boost your immune system and help manage blood pressure.

  • Macros – (per 100g)
  • Calories: 61
  • Protein: 1g
  • Carbohydrate: 15g
  • Fat: 0.5g

Nutrition food: Cranberries

The ultimate guide to nutrition food | Feed your brain

Cranberries are rich in many nutrients and antioxidants. They also contain plant compounds that help prevent urinary tract infections. Including cranberries into your diet can also help prevent diseases such as certain types of cancer. 

  • Macros – (per 100g dried cranberries)
  • Calories: 308
  • Protein: 0.1g
  • Carbohydrate: 82g
  • Fat: 1.4g

Nutrition food: Pineapple

The ultimate guide to nutrition food | Feed your brain

Pineapples contain the enzyme bromelain, which may have anti inflammatory properties and aid digestion of proteins. Pineapple is also high in vitamin C and magnesium.

  • Macros – (per 100g)
  • Calories: 50
  • Protein: 0.5g
  • Carbohydrate: 13g
  • Fat: 0.1g

Nutrition food: Blueberries

The ultimate guide to nutrition food | Feed your brain

Rich in nutrients, blueberries may reduce the risk of some chronic health conditions such as heart disease and cancer. They also help to boost the immune system and protect the brain.

  • Macros – (per 100g)
  • Calories: 57
  • Protein: 0.7g
  • Carbohydrate: 14g
  • Fat: 0.3g

Nutrition food: Avocado

The ultimate guide to nutrition food | Feed your brain

Avocados are rich in healthy fats and potassium, both of which help promote heart health. They are also loaded with fiber which is great for digestion.

  • Macros – (per 100g)
  • Calories: 160
  • Protein: 2g
  • Carbohydrate: 9g
  • Fat: 15g

Nutrition food: Papaya

The ultimate guide to nutrition food | Feed your brain

Papayas are naturally high in vitamin C and vitamin A. They are also rich in antioxidants and nutrients. Research suggests they may reduce the risk of cancer and improve digestion. 

  • Macros – (per 100g)
  • Calories: 43
  • Protein: 0.5g
  • Carbohydrate: 11g
  • Fat: 0.3g

Nutritional vegetables:

Nutrition food: Broccoli

The ultimate guide to nutrition food | Feed your brain

Broccoli provides many vitamins such as vitamin C and K as well as both fiber and potassium too. Broccoli also provides bioactive nutrients that may help protect against cancer.

  • Macros – (per one cup, raw, 95g)
  • Calories: 31
  • Protein: 3g
  • Carbohydrate: 6g
  • Fat: 0.4g

Nutrition food: Carrots

The ultimate guide to nutrition food | Feed your brain

An amazing source of vitamin A, carrots in fact provide 428% of the daily recommended amount of this vitamin in just 1 cup (128g worth). 

  • Macros – (per 100g)
  • Calories: 41
  • Protein: 0.9 g
  • Carbohydrate: 10 g
  • Fat: 0.2 g

Nutrition food: Spinach

The ultimate guide to nutrition food | Feed your brain

Spinach has a huge variety of nutrients packed inside their leafy greens and is considered one of the healthiest vegetables. 

  • Macros – (per 100g, raw)
  • Calories: 23
  • Protein: 2.9g
  • Carbohydrate: 3.6g
  • Fat: 0.4g

Nutrition food: Brussel Sprouts

The ultimate guide to nutrition food | Feed your brain

Eight brussel sprouts amount to 1 of your 5 a day. They are very low calories yet packed full of loads of vitamins and minerals, including vitamins K, C and A, iron, magnesium and calcium. Brussel sprouts are a great winter vegetable as they boost the immune system.

  • Macros – (per 100g, raw)
  • Calories: 43
  • Protein: 3.4g
  • Carbohydrate: 9g
  • Fat: 0.3g

Nutrition food: Garlic

The ultimate guide to nutrition food | Feed your brain

Adding some cloves of garlic to your meal can have a huge variety of amazing benefits. These include lowering cholesterol, improved blood pressure, a reduced risk of heart disease, stronger bones, improved skin and improved memory. Garlic contains vitamin B6 (pyridoxine) and vitamin C, as well as manganese and selenium and the minerals phosphorous, calcium, potassium, iron and copper.

  • Macros – (per clove, raw)
  • Calories: 13
  • Protein: 0.57g
  • Carbohydrate: 2.98g
  • Fat: 0.04g

Nutrition food: Kale

The ultimate guide to nutrition food | Feed your brain

Kale is considered one of the most nutrient dense foods in the world. This superfood contains vitamins A, K, C and B6, as well as manganese, calcium, copper and potassium. Kale contains more than twice the amount of vitamin C as spinach, making it a great addition to any smoothie, salad, or evening meal.

  • Macros – (per 100g of curly kale)
  • Calories: 49
  • Protein: 4.3g
  • Carbohydrate: 9g
  • Fat: 0.9g

Nutritional proteins:

Nutrition food: Eggs

The ultimate guide to nutrition food | Feed your brain

Eggs are incredibly nutritious. They are a source of protein as well as being packed with vitamins such as vitamin A, D, B12 and B2 (riboflavin). They also contain folate, biotin and iodine. Eggs are one of the best sources for natural protein and contain essential fats which are important for a balanced diet.

  • Macros – (per 1 large egg, boiled)
  • Calories: 78
  • Protein: 6g
  • Carbohydrate: 0.6g
  • Fat: 5g

Nutrition food: Chicken breast

The ultimate guide to nutrition food | Feed your brain

Chicken breasts are high in protein and low in fat, making them a great meal choice if you are shredding or want to lose weight. 

  • Macros – (skinless, cooked, per 172g)
  • Calories: 284
  • Protein: 53.4g
  • Carbohydrate: 0g
  • Fat: 6.2g

Nutrition food: Chickpeas

The ultimate guide to nutrition food | Feed your brain

Chickpeas are rich in plant-based protein and are filled with loads of nutrients. They may also benefit digestion due to their high fiber content.

  • Macros – (per one ounce, cooked, 28g)
  • Calories: 46
  • Protein: 3g
  • Carbohydrate: 8g
  • Fat: 0.2g

Nutrition food: Tofu

The ultimate guide to nutrition food | Feed your brain

Tofu is low in calories but high in protein and fat. The meat substitute is a great source of protein and contains all 9 essential amino acids. It also contains iron, calcium, vitamin B1, zinc and magnesium. Research suggests tofu can improve heart health and also lead to a reduced risk of heart disease. 

  • Macros – (per 100g)
  • Calories: 76
  • Protein: 8g
  • Carbohydrate: 1.9g
  • Fat: 4.8g

Nutrition food: Cottage cheese

The ultimate guide to nutrition food | Feed your brain

Cottage cheese is an excellent source of protein and contains very few calories. However, you may want to consider buying low sodium (or sodium-free) varieties of this cheese, to reduce your intake.

  • Macros – (per one cup, low fat, 226g)
  • Calories:  163
  • Protein: 28g
  • Carbohydrate: 6.2g
  • Fat: 2.3g

Nutrition food: Lentils

The ultimate guide to nutrition food | Feed your brain

Lentils are filled with fiber, which feeds the good bacteria in your colon and promotes a healthy gut. Lentils may also reduce the risk of heart disease and diabetes.

  • Macros – (per 100g, cooked)
  • Calories: 116
  • Protein: 9g
  • Carbohydrate: 20g
  • Fat: 0.4g

Nutrition in slow-release carbohydrates:

Nutrition food: Oats

The ultimate guide to nutrition food | Feed your brain

Oats are a great source of vitamins, minerals, fiber and antioxidants. They are a great breakfast food and suggestively help lower blood sugar levels and reduce the risk of heart disease.

  • Macros – (per 100g)
  • Calories: 50
  • Protein: 1.4g
  • Carbohydrate: 11g
  • Fat: 0.2g

Nutrition food: Quinoa

The ultimate guide to nutrition food | Feed your brain

Contains almost twice as much fiber as most other grains. Quinoa is also rich in magnesium and vitamin B2, as well as being high in protein!

  • Macros – (per 100g)
  • Calories: 120
  • Protein: 4.4g
  • Carbohydrate: 21g
  • Fat: 1.9g

Nutrition food: Sweet potato

The ultimate guide to nutrition food | Feed your brain

Sweet potato is a rich source of fiber. It also contains iron, calcium and selenium and is a great source of vitamins B and C.

  • Macros – (per 100g)
  • Calories: 87
  • Protein: 1.2g
  • Carbohydrate: 21g
  • Fat: 0.3g

Nutrition food: Brown rice

The ultimate guide to nutrition food | Feed your brain

The fiber in brown rice helps lower cholesterol, helps with digestion and prevents the formation of blood clots.

  • Macros – (per 100g)
  • Calories: 364
  • Protein: 7.6g
  • Carbohydrate: 76g
  • Fat: 2.9g

Nutrition food: Wholegrain bread

The ultimate guide to nutrition food | Feed your brain

Wholegrain bread is in fact packed with protein, which may not be commonly known. As well as this, it contains fiber, B vitamins, antioxidants and a small amount of zinc, copper and magnesium.

  • Macros – (per 1 slice)
  • Calories: 69
  • Protein: 4g
  • Carbohydrate: 12g
  • Fat: 0.9g

Nutrition in nuts:

Nutrition food: Almonds

The ultimate guide to nutrition food | Feed your brain

Almonds provide a number of important nutrients, including vitamin E, calcium, copper, magnesium and riboflavin. As well as this, they also contain a source of iron, potassium, zinc and B vitamins; niacin, thiamine and folate. Research suggests that they may have important health benefits such as improving cholesterol levels, aiding weight loss and lowering blood pressure.

  • Macros – (per one ounce, 28g)
  • Calories: 161
  • Protein: 6g
  • Carbohydrate: 6g
  • Fat: 14g

Nutrition food: Brazil nuts

The ultimate guide to nutrition food | Feed your brain

An excellent source of selenium, copper and magnesium. Brazil nuts may also hep to reduce cholesterol levels, oxidative stress and inflammation.

  • Macros – (per one ounce, 28g)
  • Calories: 182
  • Protein: 4g
  • Carbohydrate: 3g
  • Fat: 18g

Nutrition food: Cashews

The ultimate guide to nutrition food | Feed your brain

Cashews are packed with important nutrients including copper and magnesium, which is great for the immune system and bone health. As well as this, they are also rich in plant protein and a good source of healthy fats. Research suggests they may improve blood lipid levels and reduce blood pressure. 

  • Macros – (per one ounce, 28g)
  • Calories: 155
  • Protein: 5g
  • Carbohydrate: 9g
  • Fat: 12g

Nutrition food: Hazelnuts

The ultimate guide to nutrition food | Feed your brain

A good source of vitamin E. Hazelnuts may help to reduce heart disease.

  • Macros – (per one ounce, 28g)
  • Calories: 176
  • Protein: 6g
  • Carbohydrate: 6g
  • Fat: 9g

Nutrition food: Macadamia nuts

The ultimate guide to nutrition food | Feed your brain

High in monounsaturated fat and proven to improve hearth health.

  • Macros – (per one ounce, 28g)
  • Calories: 200
  • Protein: 2g
  • Carbohydrate: 4g
  • Fat: 21g

Nutrition food: Peanuts

The ultimate guide to nutrition food | Feed your brain

Fun facts about peanuts: peanuts actually belong to the legume family. They may help reduce the risk factors for heart disease and diabetes.

  • Macros – (per one ounce, 28g)
  • Calories: 176
  • Protein: 4g
  • Carbohydrate: 5g
  • Fat: 17g

Nutrition food: Pecans

The ultimate guide to nutrition food | Feed your brain

Pecans contain a variety of beneficial nutrients and are packed full of antioxidants. They may also help lower ‘bad’ LDL cholesterol. 

  • Macros – (per one ounce, 28g)
  • Calories: 193
  • Protein: 3g
  • Carbohydrate: 4g
  • Fat: 20g

Nutrition food: Pistachios

The ultimate guide to nutrition food | Feed your brain

Pistachios may help improve heart disease risk factors, including blood pressure, weight and oxidative status.

  • Macros – (per one ounce, 28g)
  • Calories: 156
  • Protein: 6g
  • Carbohydrate: 8g
  • Fat: 12.5g

Walnuts

The ultimate guide to nutrition food | Feed your brain

Walnuts are an excellent source of omega-3 fatty acids. They may also benefit heart health and potentially your brain.

  • Macros – (per one ounce, 28g)
  • Calories: 182
  • Protein: 4g
  • Carbohydrate: 4g
  • Fat: 18g

 

A healthy, balanced diet and an active lifestyle is so important to stay healthy and improve your wellbeing. A world-class personal trainer from Auro can customise your workouts and give you healthy eating tips to substitute fatty, sugary and high calorie foods with better choices. Unlike conventional workout apps, Auro gives you access to actual trainers anytime, anywhere, making it convenient to use. Auro – the app made by real people, for real people. Start your free trial today.

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