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The 12 best foods you should eat all the time
- Oatmeal (or other whole grain cooked cereals such as barley, wheat, rye, etc) - Yams (or sweet potatoes) - Potatoes (white or red) - Brown Rice - Whole wheat bread and 100% whole grain products - Vegetables - Fresh Fruit - Low fat & non fat dairy products (yogurt, cheese, milk, etc) - Chicken or turkey breast - Egg whites (or egg beaters) - Lean red meat (top round, extra lean sirloin) - Fish and shellfish
Because each type of carbohydrate can have vastly different properties and effects on body composition, its necessary to subdivide the carbohydrates into three separate groups; starchy, fibrous and simple. Proteins will be narrowed down into lean proteins, eliminating all the high fat proteins from the list, dairy products will be narrowed down to non fat or low fat dairy, eliminating all whole milk and 2% products, and good fats will have a category by themselves.
Group I: Complex Carbohydrates: (Fibrous):
Asparagus Broccoli Okra Cauliflower Green Beans Brussell Sprouts Peas Cucumber Squash Collard greens Mushrooms Zucchini Lettuce Salads Pepper, green or red Tomatoes, pasta sauce, salsa Spinach Kale (all non-starchy green veggies)
Group II: Natural Simple Carbohydrates (Fruit):
Apples Unsweetened applesauce Blueberries Bananas Oranges Raspberries Berries Nectarines Plums Grapes Peaches Cantaloupe Grapefruit Pears Jelly (essentially all fruit)
Group III: Complex Carbohydrates (Starchy):
Oatmeal, Cream of Rice, Cream of Wheat, Cream of Rye, oat bran, barley, multi-grain Potatoes (white, red) Yams, sweet potatoes, carrots Beans, lentils, legumes Brown Rice Quinoa, wheat berries 100% whole grain dry cereals 100% whole wheat or whole grain pasta 100% whole wheat bread & whole grain products
Group IV: Lean Proteins:
Chicken breast, Turkey breast Fish (Flounder, Haddock, Wild Salmon, Orange Roughy, Cod, Tuna etc.)(Fish: Rich in Omega-3) Shellfish (Lobster, shrimp, Clams, etc.) Lean Red Meat (Flank Steak, Round Steak, extra lean sirloin) Eggs/Egg whites (One yolk for every six whites) Low or non fat dairy products (milk, cheese, yogurt, cottage cheese, etc.)
Group V: Dairy Products (1% low fat, skim, or non fat:
Milk Cheese Yogurt Cottage cheese (1%)... also 14 grams of protein per 1/2 cup
Meal 1 7:00 am: oatmeal, 2 scoops whey protein Meal 2 9:30 am: oatmeal, egg white omelet with pepper, onion, tomato Meal 3 12:30 pm: small serving brown rice, top round steak, broccoli Meal 4 3:30 pm: Chicken breast, green beans, 1 tbsp flax oil Meal 5 6:00 pm: Salmon, asparagus Meal 6 8:30 pm: mixed green salad, olive oil & vinegar dressing, tuna fish
This menu also uses the carbohydrate tapering method, only in this case, the starchy carbohydrates are cut off after 12:30 pm. Meals one through three have a lean protein and a starchy carbohydrates while meals three through six contain only lean proteins and fibrous carbohydrates. In addition, the serving sizes of the starchy carbohydrates in the first three meals has been reduced. The moderate carb menu reduces carbs after 3:30... You can experiment until you find what works best for you, maybe using both methods on different days.
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