Complex Carbohydrates, Diet Fuel, Diet Foods

Acceptable Food List Proteins: Chicken TurkeyLean Ground turkey/beefSalmonTunaCrabLobsterShrimpTop round steakTop sirloin SteakLean hamEgg whites or substitutesTroutLow fat Cottage CheeseTurkey BurgersNuts (almonds, peanuts)Protein PowderProtein Bars (watch the amount of sugar in them) Carbohydrates: (Basically anything that tastes good)Avoid anything with white sugars in them. Check the labels. Just because it says wheat doesn’t mean it doesn’t have white sugars in it. It must be WHOLE WHEAT. Acceptable carbsDrinks (gatorade, crystal light, etc) Sweet PotatoYamsSquashPumpkinBrown RiceWild RicePastaOatmealBarleyBeansKidney BeansCorn StrawberriesMelonAppleOrangeFat Free YogurtWhole Wheat BreadHigh Fiber CerealRice CakesPopcornTortillaWhole GrainsWhole Wheat TortillasLow Fat Wheat English MuffinsLow Fat Whole Wheat WafflesPita BreadWhole Wheat BreadWhole Wheat hamburger bunsWhole wheat spaghettiWhole wheat flourBrown Rice Veggies: Pretty much anything except canned corn. It is considered a carb. O.K. Fats AvocadoSunflower SeedsPumpkin SeedsNatural Peanut Butter (or a little of regular)Low Fat CheeseLow Fat salad dressingLow sodium nutsOlives and Olive OilSafflower OilCanola OilSunflower OilFlax Seed Oil Fats to Avoid ButterFried FoodsMayoSweets or anything with a lot of sugarWhole fat dairy products Whole fat dairy productsCream CheeseSoda PopIce CreamCookies/Cakes/All SweetsSyrup Toppings and Condiments Sugar Free SyrupLime JuiceLight teriyaki marinadeGreen enchilada sauceSalsaSoy Sauce/Watch the sodium intakeLime JuiceBrown sugarBaking powderLemon juiceKetchupDijon mustardI Can’t Believe It’s Not ButterSplendid instead of Sugar Sample Meals Breakfast: 1 cup low fat cottage cheeseLow Fat/Fat Free Yoplait Yogurt 1 cup Natural Oatmeal with Splendid2 Egg Whites Protein Shake with fruit Egg Whites with salsa in a whole wheat tortilla shell Protein BarLow Fat/Fat Free Yoplait Yogurt Snacks: Hand full of nuts (right kind)Piece of fruit Protein BarYogurt 1 cup. low fat cottage cheesePiece of fruit Protein Shake with fruit Piece of whole wheat bread with natural or a tsp. of regular peanut butter Lunches and Dinners: On these meals you really need to fill up with veggies Salad with tuna or turkey/ham sliced on topLow fat dressing or a tsp. of canola oil and a tsp. of vinegar1 Carb. ex: yogurt, fruit, etc. Sandwich: Whole Wheat Bread, protein (turkey, ham, etc) lots of veggies (tomatoe, pickles, lettuce, etc., 1 carb. (Subway is the best for sandwiches. Leave off the cheese and mayo. Get mustard, oil and vinegar, salt and pepper and all the veggies) Chicken Breast, baked potato with salsa or cottage cheese on it, veggie Mexicali Casserole = Low Fat hamburger mixed with 1 cup whole wheat instant rice, 1 can tomato sauce, 1 cup water, can of corn, put cheese over half of it (for the kids) bake at 350 until hot inside. Top yours with salsa. Look on the Body For Life website or go and check out the Body For Life book at the library. They have a lot of good ideas for meals

Look at the foods you can eat.

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