The Menu Design Planner allows you to construct meals that are visually balanced.
This is a list of nutrient rich foods grouped into three categories. The idea is to choose one food item from each of the three categories as you plan each meal.
Create snacks with the same idea. Make an effort to choose FRESH over frozen whenever possible.
Quality Proteins
Fish: Salmon (wild over farm raised), Tuna (canned in water not oil) Tuna Steak,
Halibut, Swordfish, Anchovies, Cod, Flounder, Mahi Mahi, Grouper, Mackerel, Sushi
Shellfish: Shrimp, Crab, Lobster, Oysters, Clams, Mussels
Poultry: Chicken breast (Skinless), Turkey breast, ground turkey (extra lean)
Meat: Flank steak, top and bottom round, filet mignon, london broil, ground beef
(93% lean), ham (96% fat-free), buffalo, venison
Eggs: Omega 3 eggs, 100% egg whites, egg beaters
Dairy: Cheeses (less than 2% fat), milk (1%, skim, non-fat), yogurt (low fat, low sugar), 1% cottage cheese
Complex Carbohydrates
WW= Whole Wheat
Sweet potatoes, yams, peas, corn, oatmeal, brown rice, wild rice, barley, couscous, quinoa, WW tortillas, WW pasta, WW bread, WW bagels, WW crackers, fibrous cereals, hummus, WW pita, beans, legumes, lentils
*Avoid enriched or processed items
Fibrous Carbohydrates
Veggies and Fruits: Goal is 7-10 servings a day
Vegetables: broccoli, cauliflower, carrots, green peppers, yellow peppers, red peppers, mushrooms, onions, spinach/romaine, squash/zucchini, string beans, cucumbers, sprouts, collard greens/kale, brussel sprouts.
Fruits: bananas, oranges, apples, berries, grapes, pineapple, pears, peaches, melons, cherries, plums, apricots, grapefruit, mango, dried fruit (no sugar added)
Other
Healthy Fats: Olive oil, coconut oil, avocado, flax seed, fish oil (omega-3's), natural peanut butter, almonds, walnuts
Beverages: WATER! Green tea (brewed), Low-sodium V-8 juice, Crystal Light or similar (choose aspartame free products).
Flavor Enhancers: balsamic vinegar, salsa, lemon juice, bell peppers, onions, garlic, Tabasco, mustard, yogurt, horseradish, red pepper flakes, parmesan cheese, fresh ginger, low-sodium broth/bullion.
Herbs: oregano, basil, cilantro, thyme, parsley, sage, or rosemary
Spices: cinnamon, nutmeg, cracked pepper, or paprika
Making Better Food Choices
The best way to make your diet healthier without completely changing the way you eat is to simply choose better alternatives to the foods you regularly eat. You will be amazed at how many calories you can save by just making some simple changes.
For example, simply by eliminating 100 calories per day by substituting healthier food choices, you will save 36,500 calories per year, and lose 10 pounds of fat.
This is a list of nutrient rich foods grouped into three categories. The idea is to choose one food item from each of the three categories as you plan each meal.
Create snacks with the same idea. Make an effort to choose FRESH over frozen whenever possible.
Quality Proteins
Fish: Salmon (wild over farm raised), Tuna (canned in water not oil) Tuna Steak,
Halibut, Swordfish, Anchovies, Cod, Flounder, Mahi Mahi, Grouper, Mackerel, Sushi
Shellfish: Shrimp, Crab, Lobster, Oysters, Clams, Mussels
Poultry: Chicken breast (Skinless), Turkey breast, ground turkey (extra lean)
Meat: Flank steak, top and bottom round, filet mignon, london broil, ground beef
(93% lean), ham (96% fat-free), buffalo, venison
Eggs: Omega 3 eggs, 100% egg whites, egg beaters
Dairy: Cheeses (less than 2% fat), milk (1%, skim, non-fat), yogurt (low fat, low sugar), 1% cottage cheese
Complex Carbohydrates
WW= Whole Wheat
Sweet potatoes, yams, peas, corn, oatmeal, brown rice, wild rice, barley, couscous, quinoa, WW tortillas, WW pasta, WW bread, WW bagels, WW crackers, fibrous cereals, hummus, WW pita, beans, legumes, lentils
*Avoid enriched or processed items
Fibrous Carbohydrates
Veggies and Fruits: Goal is 7-10 servings a day
Vegetables: broccoli, cauliflower, carrots, green peppers, yellow peppers, red peppers, mushrooms, onions, spinach/romaine, squash/zucchini, string beans, cucumbers, sprouts, collard greens/kale, brussel sprouts.
Fruits: bananas, oranges, apples, berries, grapes, pineapple, pears, peaches, melons, cherries, plums, apricots, grapefruit, mango, dried fruit (no sugar added)
Other
Healthy Fats: Olive oil, coconut oil, avocado, flax seed, fish oil (omega-3's), natural peanut butter, almonds, walnuts
Beverages: WATER! Green tea (brewed), Low-sodium V-8 juice, Crystal Light or similar (choose aspartame free products).
Flavor Enhancers: balsamic vinegar, salsa, lemon juice, bell peppers, onions, garlic, Tabasco, mustard, yogurt, horseradish, red pepper flakes, parmesan cheese, fresh ginger, low-sodium broth/bullion.
Herbs: oregano, basil, cilantro, thyme, parsley, sage, or rosemary
Spices: cinnamon, nutmeg, cracked pepper, or paprika
Making Better Food Choices
The best way to make your diet healthier without completely changing the way you eat is to simply choose better alternatives to the foods you regularly eat. You will be amazed at how many calories you can save by just making some simple changes.
For example, simply by eliminating 100 calories per day by substituting healthier food choices, you will save 36,500 calories per year, and lose 10 pounds of fat.
Please e-mail for a pdf file of this week's post that will include the better food choice planner.
Look forward to next week as we talk about 50 Ways to Eat More Fruit and Veggies...
Stay Fit,
Ryan
P.S. If you feel like you just are not getting where you would like to, please call me at 866.305.8575 to discuss our Synergy Nutrition Program and how it can work for you!
P.P.S. Remember that Wednesday and Friday are the last 2 FREE workouts for your friends, co-workers, family, and neighbors to try Lake Country Boot Camp. The next camp starts November 24th and we are planning on a great Thanksgiving Day workout!!!
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