Joey Vaillancourt Fitness
From Joey, Nutrition

Food Choices: The Good, The Bad and The Better

September 19, 2010 by Joey Vaillancourt · 10 Comments 

Nutrition is a key component of any muscle building a fat loss phase.  It still amazes me how many people do not take nutrition seriously.  That is why I think that it is important that I share with you some of the choices that are available to you today.

By knowing what foods to include in one’s diet, you will begin to have a better understanding and start to see better results in your muscle building or fat loss goals.

The majority of people do not have a problem with following a nutrition plan but simply do not know what foods to choose.

After all, there are so many different opinions out there today.  Who do you listen to?  I mean at the end of the day we all know the proteins are good for building muscle, carbs are the main source of the body’s energy and everyone knows to avoid high saturated fat diets.

 However, it doesn’t stop there.  You see the amount that you consume of each nutrient is simply one factor of the equation.  What’s more important are the foods we choose to consume in our everyday diets.

 Of course, if you are just starting to get on the healthy lifestyle baseline diet than watching your consumption as well as focusing on getting in lean proteins, complex carbs and healthy fats may just be enough for you to see results.

 But, if you have been following a healthy lifestyle diet for some time now, it may be time to do some upgrades in your food choices to continue to continue to gain muscle and accelerate fat loss.

 Whether you’re trying to build muscle or lose fat you still need to maintain a healthy diet.  More often than not your food choices should remain the same regardless of your goal.  What should change is the total amount that you consume.

 Just because you embark on a muscle building phase does not mean that you can fill your body with junk food.  Instead you should just be consuming a surplus

In order for you to make the right choices you first have to be presented with choices.

I want to take this opportunity to share with you different food options available to you for each macronutrient including proteins, carbs and fats.

After reading this list you should be able to better understand which food is bad, good and better to include in your everyday diet.  Granted this is only a small list but nevertheless it will help get you on track.


We will start with analyzing some of the common sources of protein choices out there today.  Proteins are the building blocks for repairing muscle tissue.

One of the most common sources of protein is chicken.

Chicken comes in many different forms and although it is a healthy protein, it can turn into an unhealthy protein very fast if you choose the wrong source.

 The bad: the bad sources of protein that you should be avoiding are any type of fast food proteins.  I’m talking McDonald’s, Kentucky fried chicken and any form of chicken that is deep fried in saturated oils and butters.  These should be avoided completely.

 The good: the good sources of protein include lean cuts of red meat, cottage cheese, lean cuts of pork and other dairy products.  Frozen chicken breasts also make the good list of protein but are not considered the better source of protein simply because frozen chicken breasts are marinated in saltwater and contain a high of mount of sodium per serving.

The other sources listed in the good category, should only be consumed in moderation.

The better: the better sources of protein include fresh chicken breasts, fresh Turkey breasts, eggwhites, omega three whole eggs, lean sources of fish and pure quality protein powders.  All of these choices are the lean as types of protein available.  The only one you should consume in moderation are the whole eggs.

Aside from the eggs, the other sources listed in the better category should be consumed on a regular basis.


Carbohydrates are the main source that the body draws energy from.  The body requires carbohydrates each and every day but should only be consumed in moderation to avoid excessive fat gain.

The bad: the bad sources of carbohydrates include chips, doughnuts, French fries, white bread, white pasta, pizza and an unlimited list of other foods.  Once again, anything deep fried would typically anything prepared at a restaurant should only be consumed on rare occasions.

The good: the good sources of protein include oats, brown rice, whole grain bread, sweet potatoes, fruits and vegetables.  These choices of foods should make up the prime area amount of your carbohydrates.

The better: for some the list of good carbohydrates sources may be enough, but for those of you who want to see even better results, this list is for you.

The better sources of carbohydrates include organic and rolled oats, organic sprouted bread, organic brown rice and of course organic fruits and vegetables.


Fats have a pretty bad reputation nowadays but the truth is when you consume healthy fats in moderation your bodies hormone levels are in a much happier place.

The bad: the list of bad fats should not be a surprise to anybody.  This list includes ice cream, chocolate bars, butter, doughnuts (yes and doughnuts make the list twice both and carbohydrates and fats) and high fat cheese sources.

The good: the good sources of fats include olive oil, avocados, assorted nuts, peanut butter and fats found in fish and omega 3 eggs.

The better: the even better sources of fats include flax seed oil, Udo’s oil, organic peanut butter and Krill oil.

When it comes to fats getting enough of the good sources will be sufficient in maintaining the path to achieving the body you deserve.  The better fats list can be considered a highly advanced alternative.

Now that you know the different choices that you have for each food you will now be able to include better food choices in your everyday meals.

That is not to say that you should never consume food choices out of the back category but rather to say you should at the very least make the best attempt to limit the consumption of those particular foods.

Choosing the good sources of each macronutrient will get you great results.  Including better sources will accelerate your results.

This is of course just a small list to help get you on your way.  Next time you are at the grocery store, restaurant or a way from your own kitchen you will be better prepared at choosing the right types of foods.

Whats your #1 Nutrition Question??



10 Responses to “Food Choices: The Good, The Bad and The Better”
  1. Anthony Myers Anthony Myers says:

    Good article on how to choose the right foods.

    By the way, I purchased that book anabolic cooking, worht every penny.

    Some great recipes in there.

    How’s everything going for you Joey?

  2. Joey Vaillancourt Joey Vaillancourt says:

    hey thanks Anthony!

    Yeah man, Anabolic Cooking is great! I pretty much use at least 1 recipe every week. Things are going great, hows everything with you?

  3. Matty Matty says:

    Hey Joey,

    I will be starting bones to buff next week, Can i consume less calories on non-workout days or cardio days, with lower carbs, to try and limit fat gain? or do you need the full amount everyday?


  4. Joey Vaillancourt Joey Vaillancourt says:

    @Matty – Hi Matty, Glad to hear your starting the program. If you want, you can choose to consume less total calories on non-workout days (cutting from carbs) but I would not suggest cutting them drastically…100-200 cals lower might help..but your gains wil be slower.

  5. Matthew Matthew says:

    Are you sure saturated fats are bad for you? I’m reading more and more literature that saturated fats aren’t the problem. Check out the below links:

  6. Joey Vaillancourt Joey Vaillancourt says:

    Hi Matthew, no saturated fats are not the problem exactly. They should be consumed and can attribute to higher testosterone levels, but over consuming them is what should be avoided. Moderation is key.

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