Fit People Food
General Food List & Basic Staples:
Proteins
Lean meats of any kind--chicken, lean pork chops, salmon or other fish, lean beef cuts, wild meat
Eggs
Cottage cheese
Plain or low sugar yogurt
*EAS Whey Protein Powder
*EAS Myoplex Protein Shakes
Cliff Protein Builder Bars
*Discounted EAS products & other healthy suppliments can be purchased at www.allstarhealth.com .
Complex Carbs
Brown Rice (my very favorite is short grain!)
Wild Rice
Beans
Barley
Oatmeal
Granola (see recipe )
Baked Potatoes
Fresh Fruit
Whole grain breads
Mini-Meal Sustainers & Treats
Cliff Energy Bars
Luna Bars
Small handful of almonds or peanuts
Teaspoon of peanut butter
Sunflower seeds (I love Spitz dill pickle and salsa flavors!)
Lite popcorn
Julie's Chai Tea with Splenda (recipe )
Favorite Veggie Options
Green Salad (at least once a day) including tomatoes, spinach, mushrooms, cucumbers or any veggies you want. Keep fridge stocked with ready-made salad or at least washed lettuce/veggies for a quick fix
Birds Eye 5lb. Bag Frozen Vegetable Varieties (I purchase at Wal-Mart)
Cherry Tomatoes (for snacking)
Steamed or raw broccoli (very filling)
Sweeteners
Fake sweeteners (aspartame/NutraSweet & Splenda) aren't that great for you and they actually make you hungry by elevating your blood sugar. While it's okay to use them occasionally, it's best to go for the natural options first. Unprocessed natural sweeteners metabolize well with most people and don't throw your blood sugar out of whack (you'll know for sure if they do if you feel more hungry after eating them). So avoid any sweeteners that leave you with cravings. Here are my favs.
Stevia Balance (health food stores carry it in packets)
Madhava Organic Agave Nectar (sold in a bottle in health food stores)
Raw (Unprocessed) Honey
Real Maple Syrup
For some recipes you can also use frozen concentrate juices to sweeten desserts like fruit crisps or granola
Fats/Cooking Oils
Limit fat intake to one serving a day if possible (1 T). For cooking use extra virgin olive oil when possible. Use real butter instead of margarine. Limit (like get rid of) partially hydrogenated fats/trans-fats found in margarine and other commercially packaged and fast foods.
Dressings/Condiments/Seasonings
I use low fat dressings (Lite Ranch, Wishbone Italian, etc.) because fat-free tastes too bad and I want to enjoy my salads. I've found that lower fat dressings are just as good as the high fat (8g fat per 2 T compared to 14 g per 2 T) and I still love my salads.
Use condiments such as ketchup, bbq sauce, honey mustard, Miracle Whip/Mayo light in small quantities.
I generously use seasonings and spices!
All other mustards
Soy sauce
Fat Free Half & Half
Rice Milk
