Here you will find a quick reference list for optimal nutrition results...I call it The Good, The Bad, and The UGLY! I've laid out the best choices you can make in terms of carbohydrates, protein, and fats...all of which are essential to a well rounded and nutritionally sound diet. (*note: the food selections are based on a sliding scale and represent the the best possible choice to choices that are not as good in comparison)
CARBOHYDRATES
THE GOOD THE BAD THE UGLY
Fruit:
Any fresh fruit Any fresh juice Juice Cocktail
Cherries Oranges Banana
Plums Fig Raisins
Grapefruit Papaya Apricots
Apple Mango Fruit Cocktail
Pears Blueberries Pineapple Juice
Vegatables: (there really are no bad or ugly veggies!)
Lentils Yam Russet Potato
Soybeans Baked Beans Peas
Spinach Kidney Beans Corn
Lettuce Sweet Potato Carrots
Broccoli GarbanzoBeans
Cauliflower Green Beans
Grains:
Bread(as compared to) Bagel Doughnut
Barley Bulgur Bread (wht/white)
Rye Bread Wheat Bread French Bread
Protein spaghetti Wheat spaghetti White spaghetti
Brown/long grain rice White Rice Instant Rice
Oatmeal(plain) Instant(plain) oats Inst. sweet oats
Grape nuts Cream of Wheat/rice Puffed rice
Muesli/Kashi Cheerios Cornflakes
Pita Chips Tortilla Chips Potato Chips
PROTEIN
THE GOOD THE BAD THE UGLY
Chicken Breast (skinless) Dark meat chicken Dark meat w/skin
Turkey breast(skinless) Dark meat turkey Dark meat w/skin
Extra lean ground beef Lean ground beef Ground Chuck
Turkey bacon Canadian bacon Bacon
Pork chop Pork loin Pork sausage
Lean ham Lean deli style Hot dogs(chic/turkey)
Egg white or substitute Whole eggs
Fat free cheese Low fat cheese
Fat free cottage cheese Lowfat cottage cheese Reg. cottage chz
Plain nonfat yogurt Light yogurt(no sugar) Yogurt w/ fruit
Tuna steak or filet Canned white tuna in water Canned tuna in oil
Salmon (baked) Fried or buttered salmon
Cod Butter cod
Crab Crab dipped in butter
Lobster Lobster in butter
Scallops
Shrimp Shrimp scampi
Bass
Calamari Fried calamari
Steamed Clams Steamed clams in broth
Snapper
Swordfish
Trout
Soy burguers
Soy hot dog
Soy sausages
Tofu
FATS
THE GOOD THE BAD THE UGLY
Almond butter Cashew butter
Peanut butter (natural) Reg P.B. P.B. & Jelly mix
Avacado
Canola oil Soybean oil Lard
Guacamole Cheese dip
Macadamia nuts Roasted/salted macadamias Choc. macadamias
Almonds Roasted/salted Almonds
Raw peanuts Roasted/salted peanuts Candied peanuts
Olive oil Seasame oil Vegetable shortening
Fat free sour cream Lt sour cream Reg sour cream
Fat free mayo Lt mayo Reg mayo
Fat free 1/2 and 1/2 Half and Half Cream
Lt Butter Reg butter
SHOPPING LIST:
Breakfast
Egg whites or egg beaters
Slow cook oatmeal
Turkey Bacon
Protein Powder (whey)
Kelly's Protein Shake: 1 c water; 1tblsp natural peanut butter; 1/2 banana or 1/2 cup any fruit; 1-2 scoops (35 g) whey protein powder (isopure or designer whey are my favorite and I like chocolate); 1tblsp wheat germ (optional); 1 tblsp flax seed meal (optional); Ice Cubes; Blend together
Snacks
Celery sticks w natural peanut butter (only 1tbsp)
Apple sliced w/ natural peanut butter
Myoplex or Muscle Milk Lo-Carb Light
Sylvester Stallones Protein Pudding
Luna Bars; Power Crunch Bars
Plain, fat free yogurt w/ 1/4 cup fresh fruit or berries
Raw, plain almonds
Lunch
Canned tuna in water (albacore is best)
Low-sodium sandwich meat (turkey is best)
Low-carb bread or rye (cut it in 1/2 so you use only one piece)
Chicken breast
Salad mix
Salad Dressing (only if you can see through it)
Dinner
Skinless chicken breast
Salmon or any fish
Broccoli, Asparagus, green beans, or spinach...
Brown rice (1/2 cup is a serving)
Lean cuts of red meat
Salad mix