Nutritional Guidelines:
#1 Protein 4 oz.
- lean meat
- yogurt
- eggs
- tuna
- turkey
- cheese
- beef
- chicken
- any fish
- pork
- cottage cheese
- peanut butter
- tofu
- supplement
- almonds
- beans
|
#2 Complex Carb
- bagel-whole wheat
- bread-whole grain/oat
- bran muffin
- brown rice
- oat meal
- potato
- cream of wheat
- grits
- tortilla
- whole wheat pasta
- noodles
- unprocessed cereal:
- Cheerios
- Wheaties
- Grape Nuts
- Total
- All Bran
|
#3 Fiber
- any fruit
- banana
- orange
- apple
- pear
- kiwi
- peach
- melon
- berries
- tangerine
- nectarine
- grapefruit
- mango
- any vegie
- tomato
- broccoli
- cauliflower
- salad
- peppers
- onions
- green beans
- spinach
- radishes
- cucumber
- zucchini
- green onions
- carrots
- peas
- squash
- sprouts
|
#4 H20
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#5 Danger
- Hidden Sugar
- processed foods
- fried foods
- heavy cheese
- beer
- sweets
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*Pick one from each of the above categories every meal: 4-6 times a day...avoid category #5.
*Always pick foods that are higher in nutrients rather than filling...For example in #2 pick foods that are "whole grain" instead of processed. Avoid foods that are high in white flour, sugar and fat.
* Drink water and milk instead of drinks like Gatorade and juice.
