Step #1: Incorporate Fruits, Veggies, and Seeds Into Meals
Vitamin
E
- almonds
- avocado or guacamole
- corn oil
- mayonnaise
- olive oil
- peanut butter
- peanuts
- salmon
- soybean oil
- sunflower seeds or oil
- walnuts
High Priority – Vit. A & C
- broccoli
- cantaloupe
- dried papayas
- red peppers
- red marinara
- salsa
- tomato juice
- tomato sauce
- tomatoes
- V-8 juice (vegetable drink)
- winter squash
- brussel sprouts
- dark salad greens
- grapefruit
- guavas
- mandarin oranges
- mangos
- sweet potatoes
- tangerine
- watermelon
- yams
Vitamin
A
- apricots
- carrots
- cheese
- green peas
- peaches
- pumpkin
- skim milk
- yogurt
- chili powder
- egg yolks
Vitamin
C
- cauliflower
- green beans
- kiwis
- potatoes with skin
- oranges
- pineapple
- raisins
- strawberries
- pea pods
- radishes
- green/yellow peppers
Step #2: Carbohydrates (alter your carb intake relative to your activity)
Best
Choice
- acorn squash
- black beans
- butter beans
- cherries
- cucumbers or pickles
- egg noodles
- eggplant
- fettuccini
- green beans
- kidney beans
- lentils
- mushrooms
- nectarines
- onions
- pears
- plums
- split peas
- summer squash
Second
Choice
- all bran cereal
- baked beans
- bran chex
- brown or wild rice
- cheerios
- cream of wheat
- lima beans
- mini or shredded wheat
- multi-grain bread
- boiled potatoes with skin
- oat bran
- oatmeal
- pita bread
- rye bread
- Special K cereal
- tortillas
- unsweetened fruit juice
- apples
- bananas
- banana cake
- corn meal
- grapes
- green peas
- macaroni
- oatmeal cookies
- popcorn
- pound cake
- raisins
- ravioli
- spaghetti
- sweet corn
- water crackers
- wheat crackers
- whole grain bread
- whole wheat flour
Third
Choice
- baked potatoes
- candy
- sugary cereals
- donuts
- french bread
- french fries
- grape nuts
- hash browns
- mashed potatoes
- melba toast
- puffed rice
- refried beans
- sweetened drinks
- total cereal
- white bread
- white flour
- white rice
Things to
Remember
- Fresh produce is best, but to avoid spoilage and to ensure availability, buy a combination of fresh, frozen and canned fruits and vegetables.
- Include carbs from all three groups when shopping
- When not active, reduce your total carb intake (especially third choice carbs)
Steph #3: Protein (select a lean protein source)
Best
Choice
- 95% lean ground beef
- 95% lean ground turkey
- 95% lean ham
- beans and peas
- skinless chicken – white
- meat
- low fat cottage cheese
- non-fried fish or seafood
- skim milk
- trimmed beef or pork
- skinless turkey – white
- meat
- white tuna in water
- whole grains
- yogurt from skim milk
Second
Choice
- 2% milk
- 85% lean ground beef
- 85% lean ground turkey
- 85% lean ham
- 85% lean encased meats
- low-fat cheese
- low-fat yogurt
- regular cottage cheese
- regular yogurt
- trimmed lamb
- trimmed beef brisket
- trimmed choice steaks
- turkey bacon or sausage
- baked chicken strips
- or nuggets
- skinless chicken – dark
- meat
- dark tuna in water
- frozen ice milk
- low-fat pudding
- nuts or seeds
- peanut butter
- ricotta cheese
- skim mozzarella
- trimmed pork chops
- skinless turkey – dark
- meat
Third
Choice
- 75% lean ground beef
- 75% lean ground turkey
- bacon
- beef or pork ribs
- chicken with skin
- fried chicken
- fried fish or seafood
- ham on bone
- ice cream
- regular cheese
- regular encased meats
- whole eggs
- whole milk
Things to
Remember
- Concentrate on best choice items as your source of protein.
- Remember every time the butcher processes the meat (i.e. skinless or boneless), the cost goes up.