Here are some basics before we get to the food. First of all let me say any fruits or vegetables are OK by me with any meal. The only suggestions I have here is that you eat colorful fruits and vegetables as close to their raw state as possible; and make sure to watch at what time your eating fruit because of the carbohydrates contained in them. An example a better choice on a salad would be spinach or romaine instead of the iceberg that it comes with. Reason being is that iceberg has no nutrients; whereas spinach and romaine have plenty (see the comparison below).

Spinach Iceberg Lettuce Vitamin A 95% water Beta Carotene Only trace amounts of nutrients Vitamin B1 (Thiamine) Less fiber Vitamin B2 (Riboflavin) Less crunch Vitamin B3 (Niacin)Vitamin B5 (Pantothenic Acid)Vitamin B6 (Pyridoxine)Vitamin Bc (Folate)Vitamin CVitamin EVitamin K

The same goes for cauliflower versus broccoli. Cauliflower’s white, which equals bad, whereas broccoli is a deep green which equals good.

As far as meats and fish go, just keep them lean. Chicken and turkey are almost always good unless its dark meat, fried, or is processed (extra salts and chemicals). Also if you can trim the extra fat or skin off your meat before you cook it. That right there can save you lots of unnecessary fat calories. Fish is usually good just watch how it’s cooked. Chances are at a restaurant like Fridays or Outback the chicken and fish aren’t going to be as healthy as they may seem. Words like grilled or smoked or baked are fine but words like battered, glazed, or even marinated can sometimes mean unwanted calories. Also don’t forget eggs! If you use the egg whites its all protein in there the fat and cholesterol is in the yellow yolk. That’s an easy way to get some protein in the morning or even as a snack in the hardboiled or egg salad form (fat free, low sugar, mayo). Also with eggs, you can easily sneak vegetables and low fat cheese for added protein and calcium (two things known to help reduce body fat). Most lunchmeats contain a high amount of sodium and should be reserved for 3-4 times a week. Newer lunchmeats however, tend to show you the nutritional facts on the package and are sometimes made with lower sodium and leaner cuts. Healthy Choice lunchmeat is one of them.

As for dairy it should be included in your diet because of the fact that the correct dairy products can help reduce body fat. Skim milk and foods made with skim milk is almost always a better choice. Some reduced fat cheeses add sugar so always remember to look on the back of the package for the facts. That pretty much goes for any product that says it has a reduced fat content. If they cut the fat they usually add sugar to make up for taste. At that point it’s a catch 22. Notorious products for this behavior are dressings, yogurts, and cheeses. So choose wisely!

Here is a general easy reference guide for you to use when shopping. This will simply show you the foods that you can have “GO” foods, and the ones that you can’t “NO” foods.

Protein

Healthy Weight "GO"Enjoy baked, broiled,

grilled or steamed

Beef, ground (< 10% fat)Beef, lean cuts CalamariChicken, skinlessClamsCrabFish, all fresh or frozen (canned in water)Ham, leanLamb, leanLobsterMusselsOctopusOystersPork, trimmedRabbitScallopsShrimpTofuTuna, canned in waterTurkey, skinlessVenison

Overweight "NO"Avoid breaded, fried,

deep fried or sautéed foods.

BaconBeef, fatty cutsBeef, ground (> 10% fat)Canadian baconChicken (fried and/or with skin)Chicken (buffalo wings)DuckFish sticksHot dogs (pork, beef, turkey, chicken)Jerky (beef/turkey)LiverLiverwurstPepperoniSalamiSausageSeafood (canned in oil)Turkey baconTurkey sausage

Vegetables

Healthy Weight "GO"Enjoy baked, boiled,

broiled, raw, or steamed

Artichokes (and hearts)AsparagusBamboo shootsBean sproutsBeans (green, wax)Bok choyBroccoliCabbageCarrots (raw)

Overweight "No"Avoid breaded, fried,

deep fried or sauteed foods.

AvocadosBeetsCarrots (cooked)CornOlives (packed in oil)ParsnipsPickles (sweet)Potatoes (all types)Pumpkin

CauliflowerCeleryChiliesCucumbersEggplantGreens (spinach, chard, kale) LeeksLettuceMushroomsOkraOlivesOnionPalm heartsPeasPeppers (all types)Pickles (dill) RadishesRutabagasSnow PeasSoybeansSquash (all except Pumpkin)Tomato sauce, pasteTomatoesWater chestnutsZucchiniSoups made with brothand the above foods

Sweet PotatoesSweet RelishYams

Fruit

Healthy Weight "GO"

AppleApricotsBerries (blueberries,strawberries, raspberries, etc.)CantaloupeCherriesGrapefruitGrapes (all types)HoneydewKiwiMelonNectarineOrangePalmello

Overweight "No"

BananasCandied fruitCoconutDatesDried fruitFruit juicesFruit preservesFruit saucesMangoesMarmaladePersimmonsPlantainsRaisins

PapayaPeachPearPineapplePlumPrickly PearStarfruitTangeloTangerineWatermelon

Breads & Cereals

Healthy Weight "GO"

100% sprouted wheat100% whole wheatMulti-grainOat bran breadPita, whole wheatPumpernickelRyeTortillas, whole wheatWhole grainAll unsweetenedbran cerealsMuesli (low fat,no sugar added)Oat branOats, oatmealPuffed wheat (unsweetened)Rice Bran

Overweight "No"

Bagels (all types)BiscuitsBread (except those on "Go" list)Bread crumbsBread sticksBreakfast cereals(all types, hot orcold, except thoseon "Go" list)CakesChips (all types)CookiesCornbreadCrackers (all types)CroissantsDonutsEnglish muffinsGranola (all types)Melba toastMuffins (all types)PancakesPastries (all types)Pita bread (white)PopcornPopcorn cakesRice cakesRolls (dinner,hamburger buns, etc.)Tortillas (except thoseon "Go" list)Waffles

Starchy Foods

Healthy Weight "GO"

BarleyBeans (black, kidney,red, garbanzo, etc.)BuckwheatBulgurChickpeasCouscousDahlLentilsOats, oatmeal(all types, no sugar)Pasta, whole wheatPeas (split,black-eyed)Rice (basmati,bulgur, parboiledbrown, wild)

Overweight "No"

Beans (baked,refried)Granola (all types)Noodles, ramen-stylePasta (white,green, red)Potatoes (all types)PretzelsRice (white, fried,spanish)Soups (all typesexcept veg. broth)Taco Shells

Dairy, Other

Healthy Weight "GO"

Cheese (fat free or low fat)Cottage cheese (low fat)Eggs, egg whites (boiled,poached, scrambled/friedwith non-stick cookingspray)Egg substituteMilk (1% low fat, fat free)Mozzarella cheese (fat free)Ricotta cheese (fat free)TofuYogurt (low fat, fat free, sugar free)

Overweight "No"

Cheese (hard or soft, except as on "Go" list)Cottage cheese (full fat)Cream / half & halfCream cheese (all types)Frozen yogurtIce CreamMilk (whole, 2% fat)Mozzarella (full fat)Sorbet (all types)Sour cream (full fat)Yogurt (full fat)

Beverages

Healthy Weight "GO"

Water (regular, mineral,sparkling, sugar-free)BouillonCoffee (regular, iced,cappuccino, espresso,latte; no sugar, fatfree milk)Diet sodaSugar free beveragesHot cocoa mix (w/ water,sugar free, fat free)Tea (all types, no sugar)

Overweight "No"

Alcohol (beer, wine, mixed drinks)Beverages with sugar,high fructose corn syrupor other caloric sweeteners)

Sweets & Treats

Healthy Weight "GO"

Diet sodaNon-nutritive naturalor artificial sweetenersSugar free gelatinSugar free popsiclesSugar free pudding

Overweight "No"

Candy barsChocolatesHoneyJam/jellyMarmaladeMolassesFrozen treats (w/ sugar)Soda (w/ sugar)Syrup (all types)Tofu frozen dessert

Condiments

Healthy Weight "GO"

Butter, butter substitute(limit 1 pat per day)GarlicGingerHerbsHorseradishHummusKetchup (1 T/day)Lemon juiceLime juiceMargarine (1 pat/day)

Overweight "No"

Bacon bitsCroutonsLardMayonnaise (full fat)Olives (packed in oil)Peanut butterPickles (except dill)Salad dressings (full fatranch, blue cheese, thousand island, etc;fat free honey mustard)

Mayonnaise (light,fat free - 1T/day)Mustard (lo-cal)Oil (olive)Olives (packed in water)OnionParmesan, Romano cheese(1T/day)Pickles (dill)Salad dressing(lo-cal, fat free orvinaigrette 4T/day)Salsa (4T/day)SauerkrautShallotsSour cream (low fat,fat free)Soy sauceSpaghetti sauce (sugarfree)Spices (all)Tahini sauce

Sandwich spreadsSeeds (sunflower, pumpkin, etc.)Shortening (vegetable)Sour cream (full fat)Sweet pickle relish

Here is a list of specific Items I would recommend that you get. I put them in certain categories to make it easier to keep track of.

Proteins Bumble bee solid white albacore tuna Healthy Choice lunchmeat or any other with at least a 2:1 protein to fat ratio (watch the salt) Look for “Lean” in the description

Breads and Cereals Pepperidge Farms 100% Whole Wheat Bread: This is the only one that does not contain high

fructose corn syrup. Tumoro’s 100% organic tortillas if you are in the mood for a wrap rather than a sandwich. Plus

you save 80 calories in the wrap at 120 versus 200 calories for two slices of even the healthiest bread.

Quaker Oats Weight control Oatmeal 7grams of protein 6 grams of fiber and less than 1 gram of sugar

Fiber One or Fiber one with Raisins cereal. If you eat this with half a banana or a ½ cup of blueberries or any other fruit you will fill so much fuller throughout the day and have less of a chance of overeating at lunch time especially if you follow it with a healthy snack like low fat yogurt or cottage cheese three hours later.

Super Pretzel Microwave snacks .This is a treat that can kill a craving in an acceptable manner with 2 Tbl spoons of Tostitos medium con queso its only 200 calories 6 grams of protein and about 3.5 grams of fat. Without the sauce its only 160 calories 5 grams of protein. Just be careful because there is a lot of carbohydrate in here. Just check your 12 laws to see when it’s acceptable to eat it.

Milk & Dairy Breakstones fat free cottage cheese Hearst Smart American cheese slices or Kraft fat free slices Skim milk Dannon Light & Fit yogurt sweetened with Splenda Dannon light Plain yogurt in the 32 oz container to mix fresh fruits and protein shakes for

smoothies with crushed Ice.

Here is an amazing resource that I use quite often. I think you will get a lot of benefit from this site as it takes a lot of the guess work out of what you are eating.

http://www.thedailyplate.com/

I hope this helps and please let me know if you need more specific food items for your list. Just ask and I will do my best. Good luck!