No points given nor points taken away.
•Unsweetened cereals/Low in Fiber: Cheerios, Wheeties, Crispix, etc
•Nuts
• Low Sugar Jam
• Diet Soda or Crystal Light (both not necessarily good for you)
• 100 cal popcorn snack or air popped popcorn
• Pretzels, wheat thins, etc (in moderation)
• Sugar free jello, Fat free sugar free jello pudding
• Fat free or Sugar free cool whip, or light whipped topping
• Mustard, Salsa, Relish, Pickles, Marinara sauces, or lower fat sauces
• Spray butter, light butter alternatives, Pam
• Olive oil, Canola oil
• Low-Cal, low-fat healthy alternatives
• You are allowed 3 servings a week of something sweet, 150 calories or less. Ideas include Skinny Cow ice cream treats, or small amounts of sweets. I am trying to be realistic and a life without anything sweet is not realistic. Any more than 3 servings in a week, or more than 150 calories in one serving is negative 5 points.
Showing posts with label Food List. Show all posts
Showing posts with label Food List. Show all posts
Wednesday, August 24, 2011
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)
*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)
Bad Foods List
Subtract 5 Points for each SERVING of food you eat a day on this list.
• Sugary cereal, full-fat store bought granola
• Fried foods, cheesy foods, full-fat cream sauce, bacon or full-fat sausage
• Bakery items such as muffins, cake, bagels, doughnuts, brownies, cookies, pie, sweet roll, danish, etc
• Soda or other drinks with sugar
• Mayo, sour cream, butter, margarine, creamy sauces, full calorie/full fat salad dressings, dips
• Ice cream, whole or 2% milk, cream, full fat cheeses, cream cheese
• Potato chips, Cheetos, Fritos, Doritos, Cheezits, crackers, etc.
• Fast food, Restaurant food, pizza (There are some good choices – your discretion)
• Chocolate, candy, candy bars, pop tarts
• Full sugar syrups, jams, jellies
• High sugar or high calorie protein bars over 150 calories.
• Sugary cereal, full-fat store bought granola
• Fried foods, cheesy foods, full-fat cream sauce, bacon or full-fat sausage
• Bakery items such as muffins, cake, bagels, doughnuts, brownies, cookies, pie, sweet roll, danish, etc
• Soda or other drinks with sugar
• Mayo, sour cream, butter, margarine, creamy sauces, full calorie/full fat salad dressings, dips
• Ice cream, whole or 2% milk, cream, full fat cheeses, cream cheese
• Potato chips, Cheetos, Fritos, Doritos, Cheezits, crackers, etc.
• Fast food, Restaurant food, pizza (There are some good choices – your discretion)
• Chocolate, candy, candy bars, pop tarts
• Full sugar syrups, jams, jellies
• High sugar or high calorie protein bars over 150 calories.
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