Nutrition - Food Choices

As mentioned in my previous post (Nutrition Basics), while making food choices we should aim at getting full proteins in every meal as well as fruits & vegetables.

Here are some foods that you should eat and others which you should avoid. I call these "The Best and Worst Foods (and Everything In Between)"

FATS

Good

• Oils & sprays: Canola oil, canola spray, Enova oil, fish oil, flaxseed oil, I Can't Believe It's Not Butter spray, olive oil (extra virgin), olive oil spray (extra virgin), Benecol Spread
• Vegetables: Avocadoes
• Seeds: Pumpkin, sunflower
• Nuts: Almonds, cashews, macadamias, pecans, soy nuts, walnuts

Neutral

• Nuts: Natural peanut butter, peanuts

Bad

• Dairy products: Butter, cream, ice cream (regular, full-fat), margarine, milk (whole);
• Oils: Lard (Crisco, etc.)

PROTEINS

Good

• Fish: Anchovies, calamari, cod, flounder, halibut, mahi mahi, salmon (wild over farm-raised), sardines, swordfish, tuna (canned in water)m tune steak or sushi
• Shellfish: Clams/mussels, crab, lobster, oysters, shrimp/prawns
• Meat: Buffalo, filet mignon, flank steak, ground beef (93% lean), ham (96% fat-free), London broil, pork loin (lean), top and bottom round, venison
• Legumes: Black beans, soybeans (edamame)
• Dairy products: Cheeses (less than 2% fat), Egg beaters, egg whites, milk (fat-free - skim), yogurt (low-fat, low-sugar)

Neutral

• Poultry: Chicken (dark meat, skinless), ground turkey (85-90% lean)
• Meat: Ground beef (85-90% lean), roast beef
• Legumes (eaten alone): Chickpeas, kidney beans, lentils, pinto beans
• Dairy products: Cottage cheese (1% and 2% fat), frozen yogurt (low-fat, low-sugar), ice cream (low-fat/fat-free, low-sugar), milk (1% and 2% fat), whole eggs, yogurt (whole milk)

Bad

• Meat: Beef (heavily marbled), ground beef (regular fat), NY strip, T-bone, chicken (w/ skin or fried)
• Dairy products: Cheeses (double or triple-cream, such as Brie and Camembert), milk (whole)

CARBOHYDRATES

Good

• Breads: Pumpernickel, rye, sourdough
• Cereals: Cheerios, Kashi, oatmeal (slow-cooked, not instant)
• Starches: Brown rice, couscous, quinoa
• Root vegetables: Asparagus, broccoli, brussel sprouts, cucumber, field greens, green beans, romaine lettuce, snap peas, spinach
• Other vegetables: Bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes
• Fruit: Apples (green), blackberries, cantaloupe, cherries, grapefruit, grapes (red), honeydew, kiwi, mangoes, oranges (whole), papaya, peaches, plums, pomegranates, raspberries, strawberries, watermelon

Neutral

• Breads and baked goods: Bread (whole wheat), muffins (oat or whole wheat), tortillas (whole wheat)
• Cereals: Corn-based cereals (all), rice-based cereals (all)
• Starches: Egg noodles, pancakes (nonenriched/whole wheat, buckwheat, or sourdough - no/low-sugar syrup), pasta (whole wheat or vegetable)
• Other vegetables: Iceberg lettuce, yellow squash, zucchini
• Fruit: dates
• Snacks: English muffins (sourdough), rice cakes, wheat crackers

Bad

• Baked goods: cakes, cookies, doughnuts, English muffins (most types), white bread
• Cereals: Sugary cereals
• Dairy products: Frozen yogurt (with sugar), ice cream
• Snacks/treats: Dried fruit, french fries, granola bars, potato chips, trail mix
• Salads: Coleslaw, creamy seafood salad, potato salad

BEVERAGES

Good

• Red wine (2-6 glasses per week), tea (decaffeinated - green, black, or white), water (at least 64 oz. per day)

Neutral

• Coffee (decaf or regular), diet soft drinks, fruit juices (unsweetened), orange juice (diluted), teas (caffeinated), white wine

Bad

• Beer, fruit juice (sweetened), hard liquor, Kool-Aid, mixed drinks (especially fruity bar drinks), smoothies, soft drinks, wine coolers

CONDIMENTS

Good

• Balsamic vinegar, Benecol spread, cayenne pepper, fruit spreads, garlic, herbs/spices, horseradish, hummus, mayonnaise (fat-free), Mrs. Dash seasoning, mustard, pesto, salad dressing (fat-free), salsa, seasonings, Take Control spread

Neutral

• BBQ sauce, ketchup, salad dressing (low-fat), syrup (light)

Bad

• Mayonnaise, Miracle Whip, salad dressing (regular), sugar

-AR