How to choose the right foods

Lean Protein

• Chicken: Protein quality and versatility ranks up there with any other protein. Protein is high protein with little fat and also rich in Niacin. Suggested: Buy Organic white meat (the more pure the chicken, the more pure the protein).
• 60z = 186 cal, 36g protein, 0g carbs, 2g fat, 1g sat fat, 0g fiber

• Eggs: Considered by many to be the “golden standard” of protein. Rich in Vitamins A, B12 and D, selenium. Eating eggs for breakfast can satisfy hunger and prevent overeating. Research now shows that eating 2 eggs per day doesn’t raise cholesterol levels. Suggested: Buy Organic, Separate the egg whites for extra protein without the fat.
• 1 Large egg: 70 calories, 6g protein, 0g carbs, 5g fat, 2g sat fat, 0g fiber

• Grass Fed Beef: We all know beef is considered a “mass” building protein source for its fat and creatine content but grass fed beef contains more Linolic Acid and Omega 3 fatty acids than they “corn fed” counterpart. Plus it just tastes better. Suggested: Look for the Fillet, Loin and Round cuts since they tend to be leaner. Keep your red meat intake lower than 3 times per week.
• 60z tenderloin: 258 calories, 36g protein, 0g carbs, 12g fat, 6g sat fat, 0g fiber.

• Whey Protein: This fast digesting protein is a great way to get branched chain amino acids to your muscle as quickly as possible. Great for both pre and post workout. Suggested: Buy in bulk to save money. Protein blends can also be beneficial.
• 1 scoop: 120 calories, 23g protein, 2g carbs, 1g fat, 0g fiber

• Wild Salmon: Extremely high in omega 3 fatty acids, Wild salmon is the true king of fish protein. Healthy fats from salmon can help fight belly fat by improving insulin sensitivity and reducing fat storage. Atlantic “farmed” salmon don’t pack the nutritional value of the wild fish and are fed red dye in order to turn them pink (yuck). Suggested: Try Canned Wild Salmon for a convenient and protein packed snack.
• 4oz canned salmon: 152 calories, 24g protein, 0g carbs, 4g fat, 1g sat, 0g fiber

• Shrimp: An excellent source of selenium and vitamin D, shrimp contains a ton of protein and very little fat. A quick and easy to cook protein that can be tossed on any salad. Suggested: Buy Frozen pre cook shrimp, thaw and use.
• 16 Large Shrimp: 120 calories, 24g protein, 0g carbs, 1g fat, 0g sat fat, 0g fiber

• Greek Yogurt: One of my personal favorite snacks due to the amount of protein compared to regular yogurt. Contains probiotics and calcium that hep burn fat. Suggested: Stick to the Plain flavor and add fruit to sweeten. Yogurt is notorious for hidden sugars.
• 8oz Fat Free: 120 calories, 22g protein, 6g carbs, 0g fat, 0g sat fat, 0g fiber

• Cottage Cheese: Packed full of Casein protein that digests slowly, making it optimal for a before bed snack. Suggested: Stick to 1%
• 1 cup: 163 calories, 28g protein, 6g carbs, 2g fat, 1g sat fat, 0g fiber

What to watch out for:

Watch out for dark meat when it comes to poultry. Much more fat. Red Meat and shellfish are high in cholesterol, so limit your inkate. When it comes to fish, check with the seafood watch to find out what fish to avoid.

Vegetables

They are a no brainer. But sometimes the hardest group of foods to stomach. A lot of people just don’t like them! But there are some tricks for working more of these necessary foods into your diet.

• Broccoli: You can’t go wrong with this vegetable. Considered by some to be the ultimate food. Fiber, flate, vitamin C and K are all part of its nutritional arsenal. Also contains antioxidants known to help fight cancer. Suggested: Try not to lather with butter, instead mix with some olive oil and garlic, roast in the oven, and sprinkle with parmesan cheese. And then try to tell me you still don’t like eating vegetables
• 1 cup: 31 calories, 3g protein, 6g carbs, 0g fat, 2g fiber

• Red Bell Pepper: Colorful food from nature is almost always the healthiest. Once again, this veggie contains antioxidants and vitamin C. Suggested: Roasted pepper are just as good as fresh. Try grilling them!
• 1 cup: 46 calories, 1g protein, 9g carbs, 0g fat, 0g sat fat, 3g fiber.

• Sweet Potatoes: This is a great post workout veggie. High in natural sugar, sweet potatoes spike insulin levels which helps your muscles absorb protein, amino acids and creatine. Loaded with fiber, potassium and iron. Great recovery food. Suggested: Try making your own sweet potato roasted “fries”. Slice long and thin, add some olive oil and salt,throw in the oven.
• 1 large potato: 278 calories, 7g protein, 63g carbs, 0g fat, 0g sat fat, 7g fiber

• Spinach: Most leafy greens are healthy but Popeye had the edge because of his affinity for this green plant. Vitamins including A, C, and K, folate, beta-carotene, and minerals including calcium and magnesium, and fiber. Suggested: Just as good frozen as fresh, use in a salad or cooked. Here’s a secret. When making a protein shake, take a big handful of spinach and throw it in the blender with it. You won’t even know it’s there, I promise!
• 2 cups raw: 14 calories, 2g protein, 2g carbs, 0g fat, 0g sat fat, 2g fiber

What to avoid:

Not much really. Except trying to fill your veggie requirements with things like celery and lettuce aren’t gonna cut it. These ‘vegetables’ are mostly water and cellular membrane. Not much nutrition there. Look for stuff with COLOR.

Fruit

Sometimes fruit gets a bad rap. So high in sugar, right!?!?! Well, let me ask you this. Ever heard of anyone getting fat because they ate too much fruit? No, you haven’t. The trick is, it’s got to be WHOLE fruit… not juice. It’s the fiber in fruit that makes it a ‘GOOD’ carb. The fiber slows down the absorption of the sugar giving it a low glycemic index, which means a slower blood sugar response.

• Apples: As they say, they keep the doctor away. Apples have anti-inflammatory properties that help improve exercise endurance and health. Suggested: Buy in season, and buy Organic. Make sure you eat the skin.
• 1 Medium Apple: 95 calories, 0g protein, 25g carbs, 0g fat, 0g sat fat, 4g fiber.

• Blueberries: Full of antioxidants and vitamins, blueberries are one of my favorite topping on Greek yogurt. Suggested: Wild Blueberries pack the most antioxidants, try buying them when in season. Frozen is also a good way to buy them cheaply.
• 1 cup: 84 calories, 1g protein, 21 g carbs, 0g fat, 0g sat fat, 4g fiber.

• Oranges: Vitamin C! And a good amount of fiber too.
• 1 medium: 50 calories, 0 protein, 12 g carbs, 0g fat, 0g sat fat, 3g fiber.

• Strawberries: Strawberries have two nutritional claims to fame: they are higher in vitamin C per calorie than any other fruit and they are high in fiber. Suggested: Go organic because pesticide use is big in strawberry farming.
• 1 cup: 45 calories, 0g protein, 11 g carbs, 0g fat, 0g sat fat, 3.4g fiber.

• Apricot: Five apricots contain around the same number of calories as one apple, but they have much more protein, calcium, iron, vitamin K, zinc, vitamin A, and folic acid. Apricots are high in beta carotene, as well as potassium and fiber. Suggested: if you go for dried, look at the label as alot of sulfites are used to preserve the color of the fruit, which really isn’t necessary. You’re better off eating a slightly brown dried apricot with no preservatives.
• 1 cup: 80 calories, 2g protein, 19g carbs, 1g fat, 0g sat fat, 3g fiber.

• Guava: Guavas are hard to find, but gobble them up when you can. They rate high among the fruits for fiber and vitamin E. Guava juice is readily available in the juice section of most supermarkets, yet it contains added corn syrup, diluting the nutritional value compared to the raw fruit.
• 1 cup: 165 calories, 4g protein, 24g carbs, 2g fat, 0g sat fat, 9g fiber.

What to avoid:

Juice. What makes fruit a healthy source of carbs is the fiber. This slows absorption of sugar, making it much less likely to be stored as fat. Juice has no fiber, and therefor is not much better than just eating candy.

Fat

• Olive Oil: Contains a ton of monounsaturated fat. Olive oil has been shown to be good for your heart, and overall health. Considered by some to be an anti-inflammatory. Suggested: Stick to Extra-Virgin Olive Oil which is superior in flavor and polyphenols
• 1 Tbsp: 120 calories, 0g protein, 0g carbs, 14 g fat, 2 g sat fat, 0g fiber

• Avocado: One of my favorites, contains monounsaturated fat as well as folate, and vitamin B and twice the potassium of a banana. Suggested: Use as a substitute of mayo on any sandwich.
• 1/2 avocado: 113 calories, 1.5g protein, 6g carbs, 10.5 g fat, 2g sat fat, 5g fiber

• Nuts: Contain Protein, monounsaturated fats, vitamin E, folate (in peanuts), fiber, magnesium and phosphorus. A great way to get a quick snack. Suggested: My favorite nuts include, Almonds and Walnuts. Try Natural Peanut Butter or Raw Almond Butter, just watch the serving size.
• 1 oz : 185 calories, 4 g protein, 4g carbs, 18g fat, 2g sat fat, 2g fiber.

• Canola Oil: Considered healthy due to the monounsaturated fat and the amount of Omega 3s, canola oil is a great cooking oil. Suggested: some say that canola oil is too processed to be health, do your research and decide on your own.
• 1 Tbsp: 120 calories, 0g protein, 0g carbs, 14 g fat, 1 g sat fat, 0g fiber

• Flaxseed Oil: One of the best sources of omega-3′s. Suggested: Has a very strong taste, best if mixed in with shakes to mask it.
• 1 Tbsp: 120 calories, 0g protein, 0g carbs, 14 g fat, 1 g sat fat, 0g fiber

What to avoid:

Animal fat, with the exception of fish. Fat from animal sources is high in saturated fat, and just not good. You can get omega-3 fortified eggs which is also an exception.