Bodyfueling recommends eating basically what we learned in grade school...the food chart. Carbs are important, just make sure they are whole grain complex carbs.
Recommended daily intake (for women...men need a little more protein)
12 g. Protein
* NOTICE: You do not need to add fat, just eating chicken or beans or whatever without adding fat can get you up to 15 grams. So don't think you can add 15 grams of fat to each meal. *
Choose 2-3 with each meal
1 oz of turkey or chicken
1 ½ oz most fish
1 cup nonfat or 1% milk
1 cup nonfat/low-fat yogurt
¼ cup cottage cheese (1%, nonfat or dry curd)
1 ½ oz nonfat cream cheese
2 oz low-fat/nonfat ricotta
¾ oz low-fat or nonfat hard cheese
2 oz quark cheese spread
1 egg (or 2 egg whites mixed with one yolk)
1 cup fruit yogurt
1 cup lentils (combine with grain for complete protein)
1 cup split peas (combine with grain for complete protein)
½ cup beans (combine with grain for complete protein)
Or any low-fat item with 6 grams of protein
Choose 3-4 with each meal and 2-3 for a snack
1 slice of wheat bread
1 small roll or cocktail bagel
1/3 regular bagel (one whole bagel makes 3 servings)
1/3 cup oatmeal (dry)
½ -1 cup cold cereals (avg: check package for exact grams)
¼ - 1/3 cup fat free granola
4-8 oz fruit juice (unsweetened)
1 large wheat or corn tortilla
1 cup fruit yogurt
½ cup cous cous
1/3 cup rice or barely
½ cup pasta; 1 pasta tube (manicotti)
1/3 baked potato (1 medium potato is 3 servings)
1 small red potato
1 cup lentils
1/3 cup – ½ cup beans
Any other low-fat item with 15 grams of carbohydrate
*All measurements are of cooked food except oatmeal*
What is not Bodyfueling?
1. Diets (obviously)
3. Counting Calories instead of fat. (It is fine to count both, but make sure you are paying attention to fat intake! Try not to eat anything that has more than 4 grams of fat per serving and you will notice an immediate difference. There are good fats of course, but they are still fats and you don't need to eat a lot of them.)
Things that are 100% fat (or close to it)
Very High in Fat
beef (even extra extra lean)
whole milk yogurt
Common "hidden" fats
Commercially made cookies, cakes, candy bars
Many Commercially made breads, rolls, and muffins (oat bran or not)
Many "natural" and frozen yogurts
Many "diet" and "health food" meals
Many granola and granola bars
Salads (with dressing)
Many soups, chillis, canned beans
Many packaged and process foods
Many sauces and gravies
How do I make the right choices when I buy groceries?
Check the label, buy things that are less than 4 grams of fat per serving.
Try to get low sugar or sugar free things that are low in fat.
Buy Whole wheat breads.
Get 1% or skim milk.
Try to buy items that have 10 or less PRONOUNCEABLE ingredients.
Buy lots of fresh fruits or frozen if there is no fat added.
Either skip the dressing on your salad or skip the salad altogether. Instead add the vegetables to a chicken basil pasta dish or stir fry.
Use spices instead of oils and fats for flavor.
Cook your own meals instead of relying on prepackaged stuff.
Avocado (recommended intake: 1/3 - 1/2 an avocado a week.)
Dark Chocolate (no more than 100 calories a day - milk chocolate does not have the health benefits of dark chocolate)
Extra Virgin Olive Oil (1 TBS a day)
Honey (1 - 2 tsp a few times a week)
Natural Peanut butter ( 2 TBS a few times a week or an oz of nuts)
Wild Salmon (3-4 oz 2 to 4 times a week)
This is all good enough to start with, but buy the book, it has TONS of more information and is so easy to understand.