Good Food List

3 Fiber (goal is 25 grams a day)- up to 15 points: (5 points each)
*Oatmeal (i.e. old fashioned or Quaker Weight Control)
*Whole grain hot cereals (unsweetened, may add agave nectar or honey)
*Low sugar, High Fiber cereals (i.e. All Bran, Fiber One, ~10g/serving)
*Whole grain bread, pita bread & tortillas
*Brown Rice
*Legumes (black beans, kidney beans, etc)
*Etc.

2 Protein – up to 10 points: (5 points each)
*Fish (tuna, salmon, halibut, etc)
*Shrimp
*Chicken (w/o skin)
*Turkey
*Eggs, Egg Whites, Egg Beaters
*Protein Shake (less than 250 cal per shake)
*Cottage cheese (lowfat)
*Legumes (black beans, kidney beans, etc)
*Peanut Butter
*90% or more lean ground beef or lean steak
*Low fat beef jerky

2 Dairy – up to 10 points: (5 points each)
*Skim or 1% milk
*Lowfat cheeses (string cheese, mozzarella, laughing cow, etc)
*Lowfat or nonfat yogurt (Dannon Light ‘n Fit, 1 cup ~ 80 to 100 cal)
--If you are lactose intolerant or you have issues with dairy, you can achieve
similar results with soy products, a calcium supplement, etc--

All Fruit – 5 points each – up to 15 points

All Vegetables – 5 points each – up to 15 points
clarification: potatoes are a great source of fiber, however, make sure you eat in them in moderation and not mashed.

Supplements – 5 points
*Multivitamin (Centrum gets good reviews)
*Calcium and Vitamin D (Oscal Ultra or Caltrate 600 Plus - good reviews)
*Fish oil capsules on days when you did not eat fish (1 gram)