Basic Nutrition Tips

People ask me all the time for some basic nutrition tips.

  • Eat Protein.
  • Have carbs.
  • Eat healthy fats.
  • Drink Water.

If you need a custom plan let us know – this is what we do.

 

PROTEINS
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, sea-bass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Egg Whites or Whole Eggs
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Rotisserie Chicken, white meat only no skin

Flank Steak (Sir Fry, Fajita)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

 

SLOW BURNING/COMPLEX CARBS
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Brown Rice
Farina (Cream of Wheat)
100% Stoneground Whole Wheat Bread
Low Fat (96%) Fat free popcorn & baked potato chips (as occasional snacks)

 

FIBROUS CARBS

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Okra
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

 

FRUIT  (only 1 serving of fruit per day)
Apples
Grapefruit
Peaches
Strawberries
Blueberries
Raspberries
Lemons or Limes

 

HEALTHY FATS
Natural almond butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds)
Flaxseed Oil
Coconut Oil

 

BEVERAGES  (anything caffeinated does not count towards water intake)
Crystal Light
Club Soda
Green Tea
Other Tea (without sugar)
Coffee (without sugar)

 

CONDIMENTS  (try to limit use of)
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Plain or reduced sodium tomatoes sauce, puree, paste)
Stevia (natural sweetener)

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