This is a list I send out to clients to help them make healthy food choices. It is by no means complete, but is a good starting point.
Protein Sources:
Beef (limit to 2 - 3 times a week): tenderloin, filet mignon, sirloin, flank steak, round steak, top round, roast beef, ground round, ground sirloin, 93% lean ground beef
Poultry: Skinless chicken breast or tenders, Swanson’s canned chicken breast, turkey breast, turkey breast cutlets, 95% fat-free or leaner ground turkey breast. Deli turkey breast (lean)
Fish (nearly all kinds) best bets: tuna, fresh or canned in water, cod, flounder, halibut, haddock, orange roughy, salmon , red snapper, perch, Pollock, scallops, shrimp, whitefish, swordfish
Complex starchy carbs: oatmeal, cream of rice, puffed rice, rice cakes, cooked rice (white or brown), potatoes, sweet potatoes, beans (white, pinto, kidney or black), lima beans, corn, peas
Other starchy carbohydrate sources are : quinoa, barley, rice noodles, whole grain noodles
Fibrous veggies (free foods): Asparagus, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumbers, green beans, lettuce, mushrooms, spinach, tomatoes, water chestnuts, zucchini
Fruit alternates: Apple, blueberries, cantaloupe, grapefruit, kiwi, nectarine, peach
Seasonings and spices, etc.
Low Sodium Soy sauce - you drink a lot of water and sweat a lot, soy sauce is okay
Any sugar-free spice blend - a good way to change up fish and veggies, marinate chicken, etc.
Hot sauce (sugar free vinegar-based)
Drink lots of water - aiming for ½ to 1 gallon a day. Start with ½ gallon and see how you feel.
You can also have any sugar-free beverages (diet pop, crystal lite, etc) and sugar free jello with lite cool whip for sweet tooth is great.
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