How to Get Started Eating Right

 I. High Quality Food CategoriesWithout going into much detail we can boil high quality nutrition down to 7 basic categories:
1) Vegetables - Source of carb
2) Fruits - Source of carb
3) Beans - Source of carb
4) Meats - Source of protein
5) Fish - Source of protein
6) Nuts - Source of fat
7) Seeds - Source of fat

Additionally, there are some high quality foods that are rather ambiguous and need to be addressed individually:
A) Olives - Source of fat. 
B) Avocados - Source of fat.
C) Coconuts - Source of fat.
D) Eggs - Excellent source of protein.  Interchangeable with meat sources. (1 Whole egg = 1 Oz meat...or... 2 Egg Whites = 1 Oz Meat)
E) Dairy

• Milk - Whole Milk is good if you are trying to gain weight.  Skim milk is good if you are trying to lose.
• Cheese - Only recommended to those who want to gain weight.  Avoid if trying to lose.
• Cottage Cheese - 3% Milkfat is fine if trying to gain weight.  Low/Non-fat if trying to lose.  Low calorie fruits spruce up flavor.

F) Oatmeal - Eat this once daily, if possible, as part of a balanced meal (which means you need to include protein and fat.)
G) Olive Oil - Source of fat.  If trying to gain weight, pour it on everything including ice cream.  Well...maybe not ice cream, but you get the point