Food
Class
|
PROTEIN
|
Vegetables & Starches
|
Fruits & sugars
|
Fats
|
First class
Ideal foods that should be eaten at any time in accordance with your nutrition plan
|
· Grass-fed beef
· Skinless chicken breast
· Lean turkey
· Low-fat, plain (Greek) yogurt
· Low-fat cottage cheese
· Salmon/tuna/mackerel/herring
· Free range omega-3 eggs (any style)
· Venison/buffalo
· Protein powders with whey/milk concentrates and no added sugar/fat
|
· Mixed beans (kidney, white, etc.
· Broccoli
· Onions (red/white)
· Chickpeas (hummus)
· Tomatoes
· Mushrooms
· Green/red/yellow peppers
· Asparagus
· Zucchini
· Whole oats
· Flaxseed
· Quinoa
· Lentils
· Stone-ground whole wheat bread (at least 3 grams of fiber per slice)
|
· Apples
· Mixed berries (frozen or fresh)
· Grapes
· Plums
· Strawberries
·
· Grapefruit
· Cherries
· Figs
· Canned pumpkin (no added sugar)
|
· Olives
· Extra virgin olive oil
· Fish oil supplements
· Avocadoes
· Ground flaxseeds
· Canola/sunflower oil
· Almonds
· Hazelnuts
· Cashews
· Sunflower seeds
· Pumpkin seeds
· Peanut butter
|
Second
class
Foods that are best eaten at specific times or if First Class foods are unavailable
|
· Skim milk
·
· Lean red meat
· Deep sea fish (swordfish)
· Edamame/tofu/miso
· Shrimp/scallops
· Protein supplements with sugar/fat (ie. Muscle Milk, protein bars)
|
· Long grain rice
· Corn
· Potatoes (ideally boiled, not mashed)
· Sweet potatoes
· Popcorn
· Breads made with whole wheat flour (bagels, pancakes, etc.)
· Pizza
· Pasta
|
· Bananas
· Pineapples
· Raisins
· Melons
· Watermelon
· 100% pure fruit juice
· Carb drinks like Gatorade
· Carb/protein drinks like Accelerade
· Anything that contains maltodextrin, dextrose, or glucose
|
· Butter
· Whole milk
· Coconut oil
· Palm kernel oil
· Cream
· Mayonnaise
· Cheeses
|
NO CLASS
Avoid at all costs
|
· Fast food meats
· Non-lean ground beef
· Oysters/clams
· Hot dogs
· Processed cold cuts
· Any meat that’s been fried (i.e. chicken tenders, fried fish, fried
|
· Waffles/muffins/pancakes/bagels/bread made with white flour
· White or sticky rice
· Any fried dough or potato (doughnuts, funnel cake, French fries)
|
· Anything with High Fructose Corn Syrup (HFCS) and/or sucrose
· Sodas
· Fruit juices with added sugar
· Breakfast cereals
· Candy bars
|
· Anything with “hydrogenated” or “partionally hydrogenated vegetable oils” (even if it says zero trans fats)
· Dry soup powders
· Pastries
|
Friday, April 6, 2012
Food Stoplight Chart
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