top of page

The Good, The Bad, The Ugly of Nutrition

Nutrition is a funny old topic.

I'd go as far to say that there is a big grey cloud over it.

Coaches (that includes the so called "celeb" ones), the government, so called "health organisations, nutritionists, and the office nutrition expert at work all have opinions when it comes to nutrition.

And if you walk into any book store and go an check out the nutrition section.

You can see for yourself how confusing the topic is.

Now i'm not here to push my opinion on you, just give you the good, the bad and the ugly when it comes to certain foods.

I'm also not saying "ooooh no you can't ever eat some these foods ever again, you must become a bore"

I want you to have a basic knowledge of food, what's good, what's not so good and all that jazz.

So let's get into it....

Below i'm going to list various foods within the main food groups and take you through the good, the bad and the ugly

You ready?

Good Sources of Protein

  • Eggs (13% protein) – An entire egg is around 13% protein, it also contains a range of vitamins, minerals and amino acids to fully support a healthy lifestyle.

  • Tuna (30% protein) – Not only does it have a large protein count, tuna is also rich in Omega-3 which help reduce fatty acid and bad cholesterol.

  • Tempeh (19% protein) – A clean protein endorsed by vegans, made out of fermented soy, it’s also been seen to increase bone density and prevent against inflammatory diseases.

  • Sun-Dried Tomatoes (14% protein) – Aside from being a high source of healthy-protein, sun-dried tomatoes also contain a large amount of Vitamin C, and plenty of fibre.

  • Almonds (21% protein) – A solid supply of protein, and a good amount of healthy fats, almonds are healthy source of vitamins and minerals and effective, clean protein supply.

Bad Sources of Protein

  • Burgers – Processed meat, usually filled with hormones, additives and unhealthy fats. The meat may have a high protein count, but the negatives outweigh it.

  • Milkshakes – Although rich in protein due to the milk involved, milkshakes typically have a lot of sugar and flavourings which can raise insulin levels and maximise fat storage.

  • Deep Fried Chicken – An oily protein source which is bad for your skin, it can also raise unhealthy cholesterol levels and have an impact on your heart and arteries.

  • Processed Cheese – Full of unhealthy fats, and artificial coloring. Processed cheese can cause various side effects, as well as being seen to promote tumor growth in animal studies.

  • Some Protein Shakes – Packed with flavourings, additives, and worst of all sugar. Sweet protein shakes can raise insulin levels and lead to more fat storage.

Good Sources of Carbohydrates:

  • Brown Rice (23% carbs) – Slow releasing energy, but also a good source of fibre. Brown rice also helps to reduce bad cholesterol and regulate blood sugar levels to prevent insulin spikes.

  • Oats (12%) – Another slow releasing staple-hold, oats lower bad cholesterol, reduce blood pressure and are a great source of fibre, potassium and calcium.

  • Wholemeal Bread (43%) – Full of energy and a comprehensive profile of minerals, B vitamins and antioxidants.

  • Sweet Potato (20%) – Good source of vitamin C, A, and B. It also has a strong mineral profile containing copper, manganese and potassium.

  • Black Beans (63%) – As well as being a great complex carb, black beans are also high in fibre and protein. Pound-for-pound it’s one of the better foods out there.

Bad Sources of Carbohydrates:

  • Frozen Yogurt – Although marketed as low in fat, Fro-Yo is full of sugar and sweeteners. This boosts insulin and maximises fat gain.

  • French Fries – It’s made out of potato, but don’t be fooled – this food is cooked in high-fat, unhealthy oils which can lead to heart and artery issues.

  • Cake – No matter how much fruit has gone into it, cake is essentially sponge filled with sugar. It’ll jack up your insulin levels, and your fat gains.

  • Breakfast Cereal – Usually advertised as the most important meal of the day – but take another look. The sugar content on some of these brands is incredibly high.

  • Low Fat Options – Most foods that release a ‘low fat’ version have usually made up the difference with ‘carbohydrates of which sugar’, do your research, and check the label.

Good Sources of Fats:

  • Avocados (15% fat) – Loaded with healthy fats, Avocados also contain potassium, fiber and can even lower cholesterol.

  • Coconut Oil (100% fat) – Absolutely FULL of benefits, Coconut Oil raises good cholesterol, and can even help build muscle while burning fat.

  • Macadamia Nuts (76% fat) – Packed with vitamin A, iron, protein and a comprehensive vitamin B profile, Macadamia nuts are a great source of fat, and they’re also delicious.

  • Almonds (49% fat) – Containing magnesium and vitamin E, Almonds can lower blood sugar levels, reduce hunger and promote weight loss.

  • Oily Fish (13% fat) – A great source of Vitamin D, a range of Vitamin B and a lot of Omega-3 Fatty acids, which is all good for overall health and hormones.

Bad Sources of Fats:

  • Ice Cream – Although you could argue the milk in Ice Cream is a good source of fat, the sugar in ice cream definitely isn’t.

  • Solid Fats (Margarine) – Can raise LDL (Bad Cholesterol) and lead to heart disease and stroke.

  • Fast Food – It’s cooked in high-calorie refined oils that raise bad cholesterol and cause heart problems.

  • Donuts and Pastry – A really bad choice. Full of sugar, additives and unhealthy cholesterol which will boost insulin and put pressure on your heart.

  • Skimmed Milk – Despite being marketed as the healthier option, skimmed milk has twice as much sugar as its more wholesome alternatives.

There you have it, a little break down of some of the best quality foods versus the worst quality foods.

Remember i'm not saying you can't eat the 'not so good', i'm saying just make sure that the good outweighs the 'not so good'

If you found this useful, feel free to share it on your socials with your friends and family.

And if you're an over 30's man or woman from the Perth area who is looking to get back in shape, improve your health, have more energy and feel more confident about yourself then my UNSTOPPABLE 28 Day Coaching Programme could be perfect for you.

Chat soon


Coach @ The Perth Fitness Camp

PS. Not quite ready to commit to a coaching programme?

No probs, why not get a FREE copy of my book 'Fat Loss Simplified' and discover how to lose weight and keep it off for good without all the fads, gimmicks and diet nonsense.

Pop your details below and i'll send it to you straight away....


bottom of page