nutrition pt. 2: menu planning

Basic Food List

PROTEINS
chicken breast
turkey breat
lean ground turkey breast
top round breast
top sirloin steak
lean ground beef
lean ham
wild game meats
egg whites
egg substitute
tuna
swordfish
Haddock Steamed
salmon steamed
crab
lobster
shrimp
low-fat cottage cheese

VEGETARIAN PROTEIN OPTIONS
tempeh
seitan
tofu
textured vegetable protein
soy foods
veggie burgers
whey protein

CARBOHYDRATES (STARCHES)
baked potato
sweet potato
yams
squash
beans
corn
brown rice
wild rice
whole-wheat pasta
whole-wheat breads
oatmeal
rice cakes
high-fiber cereals
pop corn
tortillas

CARBOHYDRATES/
FRUITS AND VEGS
apples
bananas
raspberries
blueberries
broccoli
lettuce
spinach
carrots
green beans
green peppers
mushrooms
tomatoes
peas
onions
edamame....

FATS ALLOWED
avocado
sunflower seeds
pumpkin seeds
cold water fish
nut butters (peanut, almond, cashew....)
low fat cheese
low-fat salad dressings
olives
olive oil
canola oil
sunflower oil
flaxseed oil

FATS TO AVOID
butter
mayonnaise
fried foods
whole-fat dairy products

http://www.ytbtravel.com/tcascoe

Category:

Education

Tags:

• health
• food
• fitness
• nutrition

[napturallyme]

Great video....menu planning is a weakness of mine...your list helped..thanks...

[tcascoe]

glad to be of service

[spiritofexellence]

Absolutly Awesome video!!! 5 starz..

[tcascoe]

thank you

[brockslady07]

This was a great video!!!! Thank you for putting that list over there too...that was helpful:) My biggest bad habit is eating a lot of sweets...especially doughnuts!!! LOL

[tcascoe]

everyone's allowed their indulgences

[tcascoe]

i love Heady's guts

[tcascoe]

no worries

[megaw0man]

Great advice..thank you

[tcascoe]

:) we'll find you some alternative

[tcascoe]

as far as drinkinhg it anyway, that more a question for your physician. not trying to cause you harm:)

other natural food accelerants are caffine, so a cup of black coffee works the same.