Embark on a journey towards a healthier you with Bee Fit Foods, a company dedicated to providing the knowledge, expertise, and resources necessary to achieve your health and fitness aspirations. Whether your goal is weight loss, weight gain, or simply maintaining a balanced lifestyle, Bee Fit Foods offers tailored solutions to address your unique needs.
The Bee Fit Foods Philosophy
Bee Fit Foods believes that a healthy lifestyle is attainable for everyone. Their approach focuses on providing convenient, nutritious meal options and fostering a supportive community. With a team of experienced professionals, Bee Fit Foods empowers individuals to make sustainable changes and achieve lasting results.
Meet the Team
- Billyssia Pierce, Founder: With over twelve years of experience as a personal trainer and health coach, Billyssia Pierce recognized the critical role of diet in achieving fitness goals. Frustrated by her clients' dietary struggles, she founded Bee Fit Foods to provide healthy meal preparation services and nutritional guidance.
- Nick Houston, COO: A native Houstonian with a proven track record in entrepreneurship, Nick Houston joined Bee Fit Foods as COO, bringing his business acumen to further expand the brand's reach and impact.
- Chef JaNel Witt: As Season 11 Winner of Fox's Hell's Kitchen with Gordon Ramsey, Chef JaNel Witt brings culinary expertise and innovation to Bee Fit Foods, creating a dynamic menu that makes healthy eating both delicious and exciting.
Tailored Solutions for Every Lifestyle
Bee Fit Foods caters to a diverse clientele, ranging from busy professionals to athletes seeking peak performance. Their services are designed to seamlessly integrate into any lifestyle, providing convenient and nutritious meal options that support individual health goals.
Ideal Customers
- Busy Professionals: Individuals with demanding schedules who lack the time to prepare healthy meals.
- Athletes: Individuals seeking optimal nutrition to enhance athletic performance.
- Health-Conscious Individuals: Individuals who desire to adopt healthier eating habits and improve their overall well-being.
- Knowledgeable but Time-Constrained Individuals: Individuals who understand the principles of healthy eating but lack the time to prepare nutritious meals.
A Trusted Brand
Bee Fit Foods has cultivated a strong reputation in the community, earning the trust of celebrity clients, school children, and everyone in between. Their commitment to providing proper nutrition has made them a go-to resource for individuals seeking to improve their health and well-being.
Community Engagement
Bee Fit Foods is deeply committed to serving its community by actively participating in local initiatives and providing resources that promote health and wellness.
Read also: High-Fiber Diet for Better Health
Nutrition and Fitness Boot Camps
Bee Fit Foods hosts nutrition and fitness boot camps to educate and empower community members to make informed choices about their health.
Supporting Community Initiatives
Bee Fit Foods actively supports various community initiatives by offering discounts and resources to those in need.
STAAR Test Support
Bee Fit Foods has provided free hot breakfasts for students taking the STAAR Test, offering healthy alternatives to fuel their minds and bodies.
Popular Offerings
Bee Fit Foods offers a range of meal plans and services designed to meet diverse needs and preferences.
The Shape-Up Plan
A high-protein, low-carbohydrate meal plan designed to promote weight loss.
Read also: Supporting Detoxification
The Shape-Up Extreme
A 21-day challenge designed to kick-start weight loss goals.
Delivery Options
Bee Fit Foods offers convenient delivery options for Houston residents, extending its reach from Montgomery County north to Freeport-Galveston south, and from Sealy, Texas west to Baytown, Texas east.
The Importance of a Balanced Diet
Eating various nutritious foods, including fruit, vegetables, nuts, seeds, and lean protein, can help support your overall health. Many foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein sources, and other whole foods, you’ll have meals that are colorful, versatile, and good for you.
50 Healthy and Delicious Foods to Include in Your Diet
Here are 50 healthy and delicious foods to include in your diet:
Fruits and Berries
Fruits and berries are popular health foods. They are sweet, nutritious, and easy to incorporate into your diet because they require little to no preparation.
Read also: The Definitive Guide to Flourless, Sugar-Free Dieting
- Apples: Apples contain fiber, vitamin C, and numerous antioxidants. They are very filling and are a good snack if you’re hungry between meals.
- Avocados: Avocados are different from most other fruits because they contain lots of healthy fat. They are not only creamy and tasty but also high in fiber, potassium, and vitamin C. Swap mayonnaise for avocado as a salad dressing, or spread it on toast for breakfast.
- Bananas: Bananas are a good source of potassium. They’re also high in vitamin B6 and fiber and are convenient and portable.
- Blueberries: Blueberries are both delicious and high in antioxidants.
- Oranges: Oranges are well known for their vitamin C content. They’re also high in fiber and antioxidants.
- Strawberries: Strawberries are highly nutritious and low in both carbs and calories. They provide vitamin C, fiber, and manganese and make a delicious dessert.
Other healthy fruits: Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.
Meats
Lean, unprocessed meats can be included in a healthy diet.
- Eggs: Eggs are highly nutritious. Experts used to think they increased cholesterol, but now see them as a useful source of protein that may have various benefits.
- Lean beef: Lean beef is an excellent source of protein if you consume it in moderation. It also provides highly bioavailable iron. Bioavailable means your body can absorb and use the iron more readily.
- Chicken breasts: Chicken breast is low in fat and calories but high in protein. It’s a great source of many nutrients, including potassium and B vitamins.
- Lamb and mutton: Sheep are usually grass-fed, and their meat tends to be higher in omega-3 fatty acids compared with omega-6.
Nuts and Seeds
Although high in unsaturated fat and calories, nuts and seeds may help lower the risk of cardiovascular disease, cancer, and other health issues. They are a satisfying snack that could help those managing their weight by helping them feel more satiated after eating them. They also require almost no preparation, so they’re easy to add to your routine. They can also add texture to salads and other dishes. However, they are not suitable for people with a nut allergy.
- Almonds: Almonds are a popular nut that contains vitamin E, antioxidants, magnesium, and fiber. A 2021 review found that almonds may contribute to weight loss, support the gut microbiota, improve thinking, manage heart rate when a person is under stress, and prevent skin aging.
- Chia seeds: Chia seeds are a nutrient-dense addition to the diet. A single ounce (28 grams) provides 9.75 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.
- Coconuts: Coconuts provide fiber and fatty acids called medium-chain triglycerides (MCTs).
- Macadamia nuts: Macadamia nuts are tasty and higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.
- Walnuts: Walnuts are highly nutritious and rich in fiber and various vitamins and minerals. Pair them with feta cheese to dress a salad.
- Brazil nuts: Brazil nuts are nutrient-rich and have a smooth, buttery texture. The nutrients they contain support thyroid function and are a good source of the mineral selenium.
Vegetables
Calorie for calorie, vegetables are among the most concentrated sources of nutrients. Many of these varied nutrients also give vegetables their colors, so eating a wide variety of vegetables in different colors is a good way to ensure you get a diverse range of nutrients.
- Asparagus: Asparagus is a popular vegetable that is low in both carbs and calories and rich in vitamin K.
- Bell peppers: Bell peppers come in several colors, including red, yellow, and green. They’re crunchy and sweet and are a great source of antioxidants and vitamin C.
- Broccoli: Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.
- Carrots: Carrots are a popular root vegetable. They’re sweet, crunchy, and loaded with nutrients such as fiber and vitamin K. They’re also high in carotene antioxidants, which have numerous benefits. Put a few carrot sticks in your lunchbox or use them to eat guacamole and other dips.
- Cauliflower: Cauliflower is a very versatile cruciferous vegetable. You can add it to curries, roast it with olive oil, or use it raw in salads or for dipping.
- Cucumber: Cucumbers make a refreshing snack. They are low in both carbs and calories, consisting mostly of water. They also contain small amounts of vitamin K and other nutrients.
- Garlic: Garlic is a healthy and tasty addition to salads and cooked savory dishes. It contains allicin, which has antioxidant and antimicrobial effects. Its nutrients may also reduce the risk of cancer and cardiovascular disease.
- Kale: Kale is high in fiber, vitamins C and K, and other nutrients. It adds a satisfying crunch to salads and other dishes. You can also add it to stir-fries or bake it in the oven to make crunchy kale chips.
- Onions: Onions have a strong flavor and are found in many recipes. They contain a number of bioactive compounds believed to have health benefits.
- Tomatoes: Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and provide nutrients such as potassium and vitamin C. For a bit of fun and extra flavor, try growing tomatoes on your windowsill.
More healthy vegetables: Other vegetables worth mentioning are artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, collard greens, turnips, and zucchini.
Fish and Seafood
Fish and other seafood can be healthy and nutritious. They’re rich in omega-3 fatty acids and iodine. Research suggests that eating oily fish can boost a person’s heart and brain health.
- Salmon: Salmon is an oily fish that is tasty and high in nutrients, including protein and omega-3 fatty acids. It also contains some vitamin D.
- Sardines: Sardines are small, oily, and highly nutritious fish. They provide many nutrients, including calcium and vitamin D.
- Shellfish: Shellfish are nutrient-dense and make a tasty light meal. Edible shellfish include clams, mollusks, and oysters. Be sure to get them from a reputable source to ensure they are fresh and toxin-free.
- Shrimp: Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein.
- Trout: Trout is another type of delicious freshwater fish, similar to salmon.
- Tuna: Tuna tends to be low in fat and calories and high in protein. It’s a good option for people who need to add more protein to their diets but keep calories low.
Whole Grains
Whole grains play an important role in your diet because they are healthy carbohydrates and provide a variety of micronutrients, fiber, and fuel for your body. They may also help with weight management.
- Brown rice: Rice is a staple food for much of the world’s population. Brown rice is more nutritious than white rice, with decent amounts of fiber, vitamin B1, and magnesium.
- Oats: Oats provide nutrients and powerful fibers called beta-glucans. Glucans provide numerous benefits, including helping lower cholesterol and feeding beneficial gut bacteria.
- Quinoa: Quinoa is a tasty grain that’s high in nutrients such as fiber and magnesium. It is also an excellent source of plant-based protein.
Whole grain breads can be high in fiber and other nutrients, and are a better choice than highly processed white bread. When buying bread, compare product labels and look for those with the most dietary fiber and the least added sugar. If you make your own bread, you’ll know exactly what goes into it. A bread-making machine can help if you’re not sure about baking.
- Ezekiel bread: Ezekiel bread is made from organic sprouted whole grains and legumes.
- Homemade low carb and gluten-free breads: If you’re looking for low carb or gluten-free breads, you might want to consider making your own. Here’s a list of 15 recipes for gluten-free, low carb breads.
Legumes
Legumes are a great plant-based source of protein, iron, and fiber. Legumes can sometimes interfere with digestion and nutrient absorption, but soaking and properly preparing them can reduce this risk.
- Green beans: Green beans, also called string beans, are an unripe variety of the common bean. Use them whole as a side dish or add them cold to salads.
- Kidney beans: Kidney beans contain fiber and various vitamins and minerals. Make sure to cook them properly, because they’re toxic when raw.
- Lentils: Lentils are another popular legume. They’re high in fiber and a good source of plant-based protein.
- Peanuts: Peanuts are legumes, not true nuts. However, they are tasty and high in nutrients and antioxidants. One study concluded that peanuts can aid in weight loss and may help manage blood pressure. However, if you’re monitoring your calorie intake, you may want to be mindful of your consumption of peanut butter, which is very high in calories and easy to eat in large amounts.
Dairy
For those who can tolerate them, dairy products are a healthy source of various important nutrients. People with lactose intolerance may be able to find low-lactose or lactose-free options or take lactase enzyme supplements to eat dairy.
- Cheese: An ounce of cheese may offer about the same amount of protein as an entire cup (240 ml) of milk. It’s also a tasty addition to many dishes and can replace meat as a source of protein. However, it can be high in fat. There are many types of cheese, with different flavors and textures. Opt for less processed varieties.
- Dairy milk: Dairy milk contains vitamins, minerals, protein, and calcium. A 2022 review concluded that people who consume dairy products are less likely to die from cardiovascular disease (CVD) than those who don’t. However, full-fat dairy may increase the risk of CVD and some cancers.
- Yogurt: Yogurt is made from milk that is fermented through the addition of live bacteria. It has many of the same health effects as milk, but yogurt with live cultures has the added benefit of friendly probiotic bacteria.
Oils
Dietary patterns that include unsaturated fats and oils are considered very healthy.
- Extra-virgin olive oil: Extra-virgin olive oil is one of the healthiest vegetable oils. It contains heart-healthy monounsaturated fats and is high in antioxidants that have powerful health benefits.
- Coconut oil: Coconut oil is a saturated fat but contains MCTs and may have similar health effects to olive oil. However, coconut oil has been shown to increase LDL (bad) cholesterol to a greater degree than other plant-based liquid oils, so it’s best to use it in moderation.
Tubers
Tubers are the storage organs of some plants. As foods, they are called root vegetables.
- Potatoes: Potatoes provide potassium and contain a little of almost every nutrient you need, including vitamin C. With their jackets, they are also a good source of fiber. Potatoes contain more water and are less energy-dense than pasta and rice, and can leave you feeling full, so that you don’t need to eat more. As a result, they may help with weight loss.
- Sweet potatoes: Sweet potatoes are rich in antioxidants, beta carotene, vitamin A, and other essential nutrients. Eat them baked, mashed, or added to other dishes.
Other
- Apple cider vinegar: Apple cider vinegar may help regulate post-meal blood sugar levels when consumed with a meal, though more evidence is needed on its effectiveness. It’s great to use as a salad dressing or to add flavor to meals.
- Dark chocolate: Dark chocolate contains antioxidants known as flavonoids that may help manage cholesterol and reduce the risk of heart disease. However, the amount of chocolate that is usually healthy to eat is not enough to provide significant benefits. The American Heart Association recommends eating chocolate in moderation and for enjoyment rather than for its health benefits.
Key Takeaways for a Healthy Diet
Research from 2021 developed a scoring system of food based on 54 attributes covering these nine domains: nutrient ratios, vitamins, minerals, food ingredients, additives, processing, specific lipids, fiber and protein, and phytochemicals. Based on the mean values of this scoring system, the healthiest food categories are:
- legumes
- vegetables
- fruit
- fish and seafood
- sauce condiment
- dairy
- mixed dishes
- beverages
- grains
- meat, poultry, eggs
- fats and oils
- savory snacks and sweet desserts
Of course, whether a particular food is healthier than another ultimately depends on the exact food and any specific ingredients it may contain. It’s a good idea to consult a dietitian to determine exactly what foods are best for you.
According to the Dietary Guidelines for Americans 2020-2025, you should aim to eat a variety of fruit, vegetables, dairy, grains, and foods containing protein (either plant-based or from lean meats or fish) each day. No one food can provide all the nutrients you need to consume in one day, so eating a balanced diet is the best way to get what you need to stay healthy. In addition, the state of your overall health and any conditions you might have may limit what foods you can consume, even if they are very nutritious. Speak to your doctor to determine the best nutrition plan for you.
That said, research looking at the nutrient density of various food groups found that the following foods contain the most nutrients:
- organ meats
- small fish
- dark green leafy vegetables
- bivalves such as oysters and clams
- crustaceans such as lobster and shrimp
- goat meat
- beef
- eggs
- milk
- canned fish with bones
- mutton
- lamb
Whether you want to overhaul your diet or simply change your meals, it’s easy to add several of these foods to your routine. Many of the foods above make great snacks or can be incorporated into a meal.