Did you know the average person only eats 50 different types of food their entire life time?
The following recommendations apply to any meal situation whether you are in your home, at a fast food restaurant, fine dining or traveling.
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Prepare or Request your meal be prepared one of the following methods: |
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Steamed Broiled Dry (without butter or oil) Open Grilled (Grilled with all fat able to drain off) Barbecued (sugar free sauce)
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Microwaved (with all fat drained) Raw Poached Boiled Smoked |
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General guideline:
1. Use the Helping-Hand System for portion control if you have not received your recommended daily micronutrient intake.
2. Select 1 (one) of Protein foods per meal. Approximately one serving the size of the palm of your hand.
3. Select as many of the vegetable foods listed as you wish. Have at least the minimum serving, approximately 1 (one) hand-fist.
4. Eat high density high glycemic (HDHG) carbohydrates only following an intense exercise session if you are in the phase 3 or 4 of your program.
Carbohydrates…
| Vegetables – Frozen or Fresh | ||||
|---|---|---|---|---|
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Alfalfa Sprouts Artichokes Asparagus Avocados (Really a fruit and mostly good fat) Beets Bell peppers Broccoli Brussels sprouts Bamboo Shoots |
Bean Sprouts Bok Choy Cabbage Carrots Cauliflower Celery Collard greens Cucumbers Eggplant |
Fennel Garlic Green beans Green peas Kale Leeks Mushrooms, crimini Mushrooms, shiitake Mustard greens |
Okra Olives Onions Peppers Potatoes (HDHG) Romaine lettuce Radish Sea vegetables Snow Peas |
Spinach Squash, summer Squash, winter Sweet potatoes Swiss chard Tomatoes Turnip greens Yams Zucchini |
| Fruits – Frozen, Fresh or Dried | ||||
|---|---|---|---|---|
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Apples Apricots Bananas (HDHG) Blueberries |
Cantaloupe (HDHG) Cranberries Figs (HDHG) Grapefruit |
Grapes Kiwifruit Lemon Limes |
Oranges Papaya Pears Pineapple (HDHG) |
Plums Prunes Raisins Raspberries |
| Beans & Legumes – Fresh or Dry (HDHG) | ||||
|---|---|---|---|---|
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Black beans Dried peas Garbanzo beans (chickpeas) |
Kidney beans Lentils Lima beans |
Miso Navy beans Pinto beans |
Soy beans Tofu Tempeh |
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| Grains – Whole or Sourdough (HDHG) | ||||
|---|---|---|---|---|
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Barley Brown rice Buckwheat |
Corn Millet Oats |
Quinoa Rye Spelt |
Whole wheat
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Proteins…
| Seafood | ||||
|---|---|---|---|---|
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Flounder Haddock Herring Mackerel Salmon |
Scallop Shrimp Sole Squid Tilapia |
Trout Whitefish Bass Cod Halibut |
Lobster Mahi Mahi Snapper Tuna (Canned white low sodium) Bluefish |
Grouper Sea Bass Orange Roughy Shark Swordfish Tuna (Ahi) |
| Poultry & Lean Meat | ||||
|---|---|---|---|---|
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Beef: Eye of Round Filet Mignon Flank Steak Sirloin Steak Extra Lean Ground
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Buffalo: Eye of Round Filet Mignon Flank Steak Sirloin Steak Extra Lean Ground |
Lamb Chops Pork Loin Venison Veal |
Chicken Breast Chicken Liver Chicken Dark Meat |
Turkey Breast Turkey Loin Turkey Drum |
| Eggs & Low-Fat Dairy | ||||
|---|---|---|---|---|
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Cheese, low-fat Eggs |
Milk, 2%, cow’s | Milk, goat | Yogurt | |
Fats…
| Nuts, Seeds & Oils – Raw & Unsalted | ||||
|---|---|---|---|---|
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Almonds Brasil Cashews Chestnuts Cocanut Flaxseeds Macadamia Nuts Peanuts Pecan Pine Nuts Walnuts |
Chia Seeds Flax Seeds Hemp Seeds Pumpkin seeds Sesame seeds Sunflower seeds Wheat Germ |
Avocado oil Coconut oil Fish oil Flaxseed oil Grapeseed oil Olive oil, extra virgin Sesame oil Walnut oil MCT oil, supplement |
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The Rest…
| Herbs & Spices | ||||
|---|---|---|---|---|
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Basil Black pepper Cayenne pepper Chili pepper, dried Cilantro |
Coriander seeds Cinnamon Cloves Cumin seeds Dill |
Ginger Mustard seeds Oregano Parsley Peppermint |
Rosemary Sage Thyme Turmeric |
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| Natural Sweeteners, Beverages & Other | ||||
|---|---|---|---|---|
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Agave Blackstrap molasses Local Honey Maple syrup Raw Sugar Stevia Date Sugar |
Coffee Diet Tea Tea Seltzer Water |
Hot Souce Worcestershire Sauce Sea Salt |
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| Foods to Avoid | ||||
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Processed food Meats high in nitrate Food with added salt Food with added sugar Saturated fat Fried foods |
Refined foods Ingredients you can’t pronounce Most Dairy products Candy Empty Calories |
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More Tips & Tricks…
Hydration Elation
Kick-Ass Yummy Recipes
Social Me Eating Out Restaurant Guideline
Creative Grocery List Creatition
Food & Money Savings on the GO!
Alternative Marinades, Condiments, & Sauces
