Here are some basics before we get to the food. First of all let me say any fruits or vegetables are
OK by me with any meal. The only suggestions I have here is that you eat colorful fruits and vegetables
as close to their raw state as possible; and make sure to watch at what time your eating fruit because of
the carbohydrates contained in them. An example a better choice on a salad would be spinach or
romaine instead of the iceberg that it comes with. Reason being is that iceberg has no nutrients; whereas
spinach and romaine have plenty (see the comparison below).
Spinach Iceberg Lettuce
Vitamin A 95% water
Beta Carotene Only trace amounts of nutrients
Vitamin B1 (Thiamine) Less fiber
Vitamin B2 (Riboflavin) Less crunch
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic Acid)
Vitamin B6 (Pyridoxine)
Vitamin Bc (Folate)
The same goes for cauliflower versus broccoli. Cauliflower’s white, which equals bad, whereas broccoli
is a deep green which equals good.
As far as meats and fish go, just keep them lean. Chicken and turkey are almost always good unless
its dark meat, fried, or is processed (extra salts and chemicals). Also if you can trim the extra fat or skin
off your meat before you cook it. That right there can save you lots of unnecessary fat calories. Fish is
usually good just watch how it’s cooked. Chances are at a restaurant like Fridays or Outback the chicken
and fish aren’t going to be as healthy as they may seem. Words like grilled or smoked or baked are fine
but words like battered, glazed, or even marinated can sometimes mean unwanted calories. Also don’t
forget eggs! If you use the egg whites its all protein in there the fat and cholesterol is in the yellow yolk.
That’s an easy way to get some protein in the morning or even as a snack in the hardboiled or egg salad
form (fat free, low sugar, mayo). Also with eggs, you can easily sneak vegetables and low fat cheese for
added protein and calcium (two things known to help reduce body fat). Most lunchmeats contain a high
amount of sodium and should be reserved for 3-4 times a week. Newer lunchmeats however, tend to
show you the nutritional facts on the package and are sometimes made with lower sodium and leaner
cuts. Healthy Choice lunchmeat is one of them.
As for dairy it should be included in your diet because of the fact that the correct dairy products can
help reduce body fat. Skim milk and foods made with skim milk is almost always a better choice. Some
reduced fat cheeses add sugar so always remember to look on the back of the package for the facts. That
pretty much goes for any product that says it has a reduced fat content. If they cut the fat they usually
add sugar to make up for taste. At that point it’s a catch 22. Notorious products for this behavior are
dressings, yogurts, and cheeses. So choose wisely!
Here is a general easy reference guide for you to use when shopping. This will simply show you the
foods that you can have “GO” foods, and the ones that you can’t “NO” foods.
Healthy Weight "GO" Overweight "NO"
Enjoy baked, broiled, Avoid breaded, fried,
grilled or steamed deep fried or sautéed foods.
Beef, ground (< 10% fat) Bacon
Beef, lean cuts Beef, fatty cuts
Calamari Beef, ground (> 10% fat)
Chicken, skinless Canadian bacon
Clams Chicken (fried and/or with skin)
Crab Chicken (buffalo wings)
Fish, all fresh or frozen (canned in water) Duck
Ham, lean Fish sticks
Lamb, lean Hot dogs (pork, beef, turkey, chicken)
Lobster Jerky (beef/turkey)
Pork, trimmed Salami
Scallops Seafood (canned in oil)
Shrimp Turkey bacon
Tofu Turkey sausage
Tuna, canned in water
Healthy Weight "GO" Overweight "No"
Enjoy baked, boiled, Avoid breaded, fried,
broiled, raw, or steamed deep fried or sauteed foods.
Artichokes (and hearts) Avocados
Bamboo shoots Carrots (cooked)
Bean sprouts Corn
Beans (green, wax) Olives (packed in oil)
Bok choy Parsnips
Broccoli Pickles (sweet)
Cabbage Potatoes (all types)
Carrots (raw) Pumpkin
Cauliflower Sweet Potatoes
Celery Sweet Relish
Greens (spinach, chard, kale)
Peppers (all types)
Squash (all except Pumpkin)
Tomato sauce, paste
Soups made with broth
and the above foods
Healthy Weight "GO" Overweight "No"
Apricots Candied fruit
Berries (blueberries, Coconut
raspberries, etc.) Dried fruit
Cantaloupe Fruit juices
Cherries Fruit preserves
Grapefruit Fruit sauces
Grapes (all types) Mangoes
Here is a list of specific Items I would recommend that you get. I put them in certain categories to make
it easier to keep track of.
• Bumble bee solid white albacore tuna
• Healthy Choice lunchmeat or any other with at least a 2:1 protein to fat ratio (watch the salt)
• Look for “Lean” in the description
Breads and Cereals
• Pepperidge Farms 100% Whole Wheat Bread: This is the only one that does not contain high
fructose corn syrup.
• Tumoro’s 100% organic tortillas if you are in the mood for a wrap rather than a sandwich. Plus
you save 80 calories in the wrap at 120 versus 200 calories for two slices of even the healthiest
• Quaker Oats Weight control Oatmeal 7grams of protein 6 grams of fiber and less than 1 gram of
• Fiber One or Fiber one with Raisins cereal. If you eat this with half a banana or a ½ cup of
blueberries or any other fruit you will fill so much fuller throughout the day and have less of a
chance of overeating at lunch time especially if you follow it with a healthy snack like low fat
yogurt or cottage cheese three hours later.
• Super Pretzel Microwave snacks .This is a treat that can kill a craving in an acceptable manner
with 2 Tbl spoons of Tostitos medium con queso its only 200 calories 6 grams of protein and
about 3.5 grams of fat. Without the sauce its only 160 calories 5 grams of protein. Just be careful
because there is a lot of carbohydrate in here. Just check your 12 laws to see when it’s acceptable
to eat it.
Milk & Dairy
• Breakstones fat free cottage cheese
• Hearst Smart American cheese slices or Kraft fat free slices
• Skim milk
• Dannon Light & Fit yogurt sweetened with Splenda
• Dannon light Plain yogurt in the 32 oz container to mix fresh fruits and protein shakes for
smoothies with crushed Ice.
Here is an amazing resource that I use quite often. I think you will get a lot of benefit from this site
as it takes a lot of the guess work out of what you are eating.
I hope this helps and please let me know if you need more specific food items for your list. Just ask
and I will do my best. Good luck!