100 Best Health Foods – Volume 14: 66-70

Are you eating the correct foods to help create optimal health & performance?

My goal is to help you do so with the help of this countdown of the top 100 Best Health foods.

Below are 5 more of the healthiest foods available along with more information about their nutrition, benefits & interesting facts on how they can help create optimal health & performance.


  1. Kidney Beans

Nutrition per 100g

Calories:  127 g

Fat: 0.5 g

Carbohydrates:  22.8 g

Sugars:  0.32 g

Fibre: 6.4 g

Protein:  8.67 g

Potassium: 405 mg



  • Kidney beans are a great source of protein, iron & calcium.
  • They protect against colon cancer.
  • They are extremely high in potassium which can minimise fluid retention & may help to control high blood pressure & your body’s pH levels.


Interesting Facts:

  • There is little nutritional difference between cooked, dried & canned kidney beans (avoid canned whenever possible)



  1. Lentils

Nutrition per 100g

Calories:  353

Fat: 1.06 g

Carbohydrates:  60.08 g

Sugars: 2.03 g

Fibre: 30.5 g

Protein:  25.8 g

Potassium: 955 mg



  •  Lentils contain plant chemicals that help with premenstrual syndrome & bone health.
  • They are high in zinc which can help to boost the immune system.


Interesting Facts:

  • Lentils do not require any soaking. Just cook them until they are tender & add them to your favourite dish.


  1. Split Peas

Nutrition per 100g

Calories:  167

Fat: 6.82 g

Carbohydrates:  19.62 g

Sugars: 2.7g

Fibre: 7.7 g

Protein:  7.75 g

Potassium: 337 mg



  • Split peas are high in potassium which is great for heart health.
  • They are an excellent source of vegetable protein.
  • They are rich in soluble fibre which can help lower “bad” cholesterol.
  • Split peas are a great source of daidzein which may reduce the risk of hormone related cancers.

Interesting Facts:

  • Like lentils, split peas don’t need to be soaked before cooking & can be cooked by simmering in water for about 30 mins.


  1. Whole Grain Barley

Nutrition per 100g

Calories:   343

Fat: 7 g

Carbohydrates:  76.2 g



  • Whole Grain Barley protects against a variety of cancers as well as heart disease.
  • It is a great source of minerals as well as B vitamins.
  • Whole grain barley is high in soluble fibre which can help lower cholesterol & keep the colon healthy.
  • Helps to keep the eyes healthy.


Interesting Facts:

  • Whole grain barley needs up to 2 hours of simmering in water but presoaking it for several hours will shorten the cooking time.
  • Be aware if you are intolerant or allergic to wheat, barley or rye as this is common. Blood tests are the best way to determine your intolerances & allergies.



  1. Oats

Nutrition per 100g

Calories:  389

Fat: 6.9 g

Carbohydrates:  66.27 g

Sugars:  0 g

Fibre:  10.6 g

Protein:  16.89 g

Potassium: 429 mg



  • Oats are one of the best grains to keep the heart & arteries healthy.
  • They contain plant chemicals to help reduce the risk of cancer.
  • Oats are a good source of vitamins & minerals including B vitamins, vitamin E, magnesium, calcium & iron.


Interesting Facts:

  • The fat content of oats means that they don’t store well for very long. Be sure to keep them stored in an airtight container in a cool, dry & dark place.


Things to Remember…


There are plenty of healthy foods to choose from but the real trick to optimal health & performance is:

  • When is the optimal time to consume the food &
  • How much should you consume for optimal results.
  • Eating fruits as a snack on it’s own, not on top of a meal.

Remember, when you eat too much of a healthy food or eat at the wrong times throughout the day you will tip your system out of balance carrying you away from your optimal state.

Watch for more articles about these points later on.

Next, always remember to check with your doctor before drastically changing your diet or exercise habits.



To Your Best Health,

ShapeTrainer Daniel Grant




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P.S. Keep an eye out for the next installments of the 100 Best Health Foods!





100 Best Health Foods, The ultimate superfoods for healthy living including 100 nutritious recipes, Love Food







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