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HEALTHY EATING Try to choose one food from each group for every meal… |
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Proteins Chicken Breast (Skinless) Tuna (water packed) Ground Turkey - 80%/20% Ground Sirloin - 95%/5% Baked Fish (any) Cottage Cheese - 2% or Fat Free Eggs/ Egg Beaters Steak (Grilled or Broiled) Turkey Breast Roast Beef Ham Natural Peanut Butter Lunch Meats: Ham, Turkey, Chicken Breast Milk |
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Carbohydrates Whole Wheat Pasta Brown Rice Baked Potato Oatmeal (Low Sugar) Barley Whole Wheat Tortilla Whole Wheat Bread Whole Wheat Pita Apples Oranges Bananas Yogurt Grapes Raisins Pineapple |
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Vegetables Broccoli Green Beans Carrots Celery Cauliflower Corn Zucchini Green Peppers Mushrooms Onions Cucumbers Peas Cabbage Asparagus Romaine Lettuce Green Leaf Lettuce |
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Success Tips:
Serving Size: Palm Of Hand/Deck Of Cards A serving size of meat, carbs or veggies is ONLY the size of a deck of cards or the palm of your hand.
*64oz of water a day* YES! That’s at least 8 CUPS per day!!! (1cup before each meal or snack) Thirst is one of the bodies weaker sensations and often mistaken for hunger!
When cooking make enough for a few or numerous meals Pack meals away in Tupperware for easy access meals later!
Freeze leftovers for later days
When cooking ground meat (Burger:) Drain and rinse with Hot water in a colander then season the meat (eliminates most of the fat)
Cook Veggies till CRISP not SOGGY
FOODS to AVOID:
Deep Fried Fatty Foods Avoid All Deep Fried Foods– French Fries, Chicken, Fish, etc. Instead go with Baked, Broiled or Grilled.
Gravies=Brown and White
Butter If you like the flavor of Butter - Try “Butter Buds” as a substitute
Any White Dressings (Ranch, Buttermilk, etc.) Use Vinegar and Oil Or Dip your fork into dressing cup off to side (low fat/cal) then into your salad (Remember a “Serving” of dressing is ONE TEASPOON)
Cheeses (High Fat) -Swiss cheese if you must or Mozzarella 2% (sprinkle cheese for flavor “a pinch”) Don’t drown your food in cheese or cheese sauce!
Mayonnaise & Sour Cream (use mustard, barbeque sauce, low cal and fat free Italian, salsa)
Vitamin D milk—Use Skim, 1% or 2%
High Calorie Juices
*No late night eating* If you must have a light/ low calorie snack
“Breaded Foods” - get baked, grilled, or broiled
A great book on Nutrition and Exercise is “Body For Life” by Bill Phillips |
