Good Food List
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Try to choose the majority of your foods from this
list. You get one point for every
good food choice you eat each day – up to 10 points
per day.
It’s my personal opionion that it’s healthier to
eat natural, un-processed foods & foods without chemicals versus
low-fat/sugar/etc. foods that have artificial ingredients & chemicals in
them. Since I’m in charge {heehe}, I’m adjusting the food list to coincide with
my belief. So if you’re inclined to have mayo or sour cream, go for it. Just
use a smaller portion instead of going crazy. If you can find a lighter,
healthier version, by all means, use that. But I say; avoid artificial
ingredients, chemicals & items whose names you can’t pronounce in favor of
the ingredients your body knows how to process. Also, most food items have a healthier
alternative, so get creative in your cooking; i.e. grill your shrimp with some
spices as opposed to frying it in butter. It’s still delicious and waaaay more
healthy. And that’s what I have to say about that! J
Legumes – black-eyed peas,
lentils, marrowfat peas, chickpeas, etc.
Beans -Black, Pinto, Navy,
White, Lima, etc.
Oatmeal, Cream of Wheat,
Cracked Wheat, Bruce’s Cereal, etc.
Nuts; Almonds,
Cashews, Pistachios, Walnuts, Pecans, Peanuts, Filberts, etc. Raw nuts
are healthiest, be sure to check ingredients on any "roasted" or
"dry roasted" types.
Eggs, egg whites, or
eggbeaters
100% whole grain breads:
100% Whole Wheat, Multigrain, Pumpernickel, Rye, Oat Bran, Buckwheat, Spelt,
Sprouted grains, etc.
Brown Rice, Wild Rice
Whole Wheat Pasta
Quinoa/Buckwheat/Amaranth/Spelt/Millet/Couscous,
etc.
Multi-grain crackers that
are high in fiber &/or protein {i. e. - Food Should Taste Good Multigrain Tortilla Chips,
Etc.}
Low sugar, high fiber
cereal {Go Lean
Kashi, All-Bran; check the ingredients list}
Skim or 1% milk , Rice
Milk, Almond Milk or Soy Milk
Coconut Water
Coconut Water
All fruits
All vegetables except corn
Natural Salsa
Baked potato, red potatoes,
yam or sweet potato
Hummus
Tuna (packed in water)
Chicken
Fish/Shrimp/Lobster
Lean Pork
Turkey/Turkey Bacon
Lean Beef
Lean Ham
Lunch meat considered low
in fat
Cottage cheese
Protein Powder (check the ingredients for approved sweeteners, etc.)
Protein Powder (check the ingredients for approved sweeteners, etc.)
Greek Yogurt & All
Natural Yogurt
Olive oil
Coconut oil
Air popped popcorn
Protein bars, Lara bars,
Trio bars, etc. {low sugar, high protein, high fiber}
Peanut Butter –
all-natural, no hydrogenated oil
Home-made baked goods made with whole wheat {or brown rice, quinoa, millet, buckwheat, etc.} flours & approved sweeteners. i.e. zucchini muffins, bran muffins, etc.
Daily Vitamin, RDA calcium
supplement (From ages
9 through 18 years, the RDA for calcium is 1300 mg. because this period of
growth is a critical time to build a greater bone mass that can help prevent
osteoporosis. For adults aged 19 - 50, the RDA is 1000 mg. a day. After age 50,
the RDA is 1200 mg)
{A note for our
Gluten-intolerant friends – feel free to substitute Rice, Corn or other
wheat-free products as necessary. Just remember that they need to follow the
same rules as other foods – no MSG, hydrogenated oils, artficial sweeteners,
etc.}
Bad Food List
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Subtract 2 points for EACH food you eat a day on
this list. No Max.
Artificial sweeteners
{splenda, sweet ‘n low, aspartame, etc.}
Refined White Sugar
High-fructose Corn Syrup,
corn syrup & other similar sweeteners
Sugar cereal or low fiber
cereal
White bread
White pasta
Fried foods
Bakery items, such as
muffins, cake, or pie
Soda or other drinks with
sugar
Ice Cream
Potato chips, Cheetos,
Fritos, Doritos, Cheezits, crackers, ETC.
Any cookie with sugar
Chocolate candy
Bagels or donuts
High sugar or high carb
bars such as granola bars, Cliff bars, Pop Tarts
Hot dogs
Hydrogenated oils of ANY
kind
MSG – monosodiuim
glutamate
You know your body … put
anything else on this list that isn’t good for you!
Neutral Food List
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These foods won’t give or take points away. Be wise
about the amounts, but it’s still up to you.
Stevia, Agave, Brown Rice
Syrup, Evaporated Cane Juice, Brown Sugar & Honey
Corn and Corn products
Natural tortilla
chips/other natural corn products
Ak-Mak crackers or
Nut-thins {check the labels still}
Cheese; Parmesan, Cheddar,
Colby Jack, etc.
Natural dark chocolate
{look for a minimum of 60% cacao}
Natural Mayo, Sour Cream,
Salad Dressings, etc.
Sugar free gum
Mashed potatoes (using approved ingredients)
Mashed potatoes (using approved ingredients)
White Rice – used
occasionally in smaller amounts {Brown Rice still has more fiber and nutrients,
so try to use that 8 out of 10 times}.
Natural, No sugar added
Frozen Yogurt (not sugar-free, as in sweetened with fake, chemical sugar)
94% fat free microwave
popcorn
Whole Wheat Bread (not 100% whole wheat, but still made from whole wheat)
Whole Wheat Bread (not 100% whole wheat, but still made from whole wheat)
