So What Can I Eat?

j01125241The following article is a small excerpt from one of my books.  I hope you’ll want to learn more and let me help you to get into the best shape of your life.

We’ve all been told what not to eat and each time we think we got it figured out there’s new research to tell us  different.  So what do we eat is a question that I’m asked more and more.  Especially with all the conflicting reports and studies that are being done.  Well basically you should try to eat a diet that is low in fat and try to get as much variety as possible.

Food is the most powerful drug you will ever take, so you should try to give yourself the best you can.  Good food choices are your key to healthy eating.  You should choose food that reflects a good variety and provides you with a well balanced diet.  You should try to choose foods that are fresh and try to avoid fast foods, junk foods and over processed foods.  You should try to aim for a diet that is high in fiber, low in fat, low in salt and low in cholesterol.  And avoid sugar!!!  You may look great on the outside but if you want to live a long and healthy life you should start taking care of what you put into your body.

I’ve enclosed two charts that hopefully will help you in choosing an approach that is healthy and addresses both issues of trying to keep a low fat, low cholesterol diet and choosing a diet that has a good variety and ensuring your body the proper nutrients it needs.  First lets start with the Low fat, low cholesterol approach.

FOODS                   FOODS TO USE            FOODS TO AVOID
Meats, Fish  and Poultry Choose lean meats and poultry (chicken, turkey, beef, veal, lamb, pork, ham)  Trim excess fat and remember that one serving is equal to 3 oz.  Also fresh, frozen or canned fish and shellfish except for shrimp.  Meats, poultry and fish should be broiled (pan or oven) or baked. Bacon, sausage, fatty fowl (duck & goose) skin and fat of turkey and chicken processed meats, regular luncheon meats (salami, bologna) hot dogs, regular hamburgers, organ meats (kidneys, liver) shrimp, squid and caviar.
Eggs Egg whites and commercial egg substitutes that are low in cholesterol and saturated fats. Limit your intake of egg yolks to two per week (including those used in cooking)
Fruit Eat three servings of fresh fruit per day (1 serving = 1/2 cup).  You can use frozen or canned fruit provided there has been no sugar added. Coconuts
Vegetables Use 3 to 5 servings of vegetables per day.  Try to include yellow, green or green leafy vegetables.  Vegetables may be broiled, steamed, or stir fried using recommended fats and oils from the list below. You should avoid vegetables that are cooked with butter or a creamy cheese sauce.
Milk Products Drink skim or 1% milk, cheese with less than 8% m.f., yogurt containing less than 1% m.f., powdered skim milk, low fat cottage cheese. Whole or 2% milk and whole-milk packaged goods, cream, ice cream, whole milk puddings, yogurt or cheeses, non dairy cream substitutes containing coconut or palm oil.
Breads and Grains Whole grain or enriched bread, rolls, bagels, low fat crackers and cookies such as soda crackers, melba toast, graham wafers, arrowroots and gingersnaps, spaghetti, potatoes, rice or noodles may be used as a bread substitute.  In preparing these foods do not use butter or shortening, use only soft margarine or oil. Rich  baked goods with eggs, shortening and or sugar, commercial mixes with dried eggs and whole milk.  Avoid sweet rolls, doughnuts, and breakfast pastries like Danishes and croissants.
Desserts and snacks Limit to 2 servings a day, fruit ice, pudding prepared with skim or 1% milk, egg while soufflés, unbuttered popcorn.  Homemade baked goods prepared with egg whites, and using recommended fats and oils with reduced amounts of sugar. Fried snack foods, chocolate, whole milk puddings, ice cream and milk sherbets.  Commercial pies, cakes and high fat cookies. If your also trying to loose weight you should avoid candies, jams, jellies and syrups.
Beans Dried peas or beans (1 cup) may be used as a meat substitute. Commercial baked beans with sugar and or pork
Nuts Pecans, walnuts, sunflower seeds, cashews, almonds, pistachios and peanuts may be used sparingly.  A tablespoon or less per serving. Nuts roasted in coconut oil or palm oil and all nuts that are chocolate coated.
Cereals Use hot or cold cereal without added coconut or coconut oil.
Fats and Oils Polyunsaturated or monounsaturated vegetable oils such as safflower, soybean, sunflower, corn, canola or olive oils. Soft margarine, peanut butter, mayonnaise and salad dressings made with the recommended oils. Butter, saturated fats (palm, cocoa butter, coconut oil, lard and beef tallow) solid margarine, gravies, bacon drippings, cream sauces and avocado.
Beverages Fresh fruit juices (limit to 8 oz. per day), black coffee, plain or herbal tea, soft drinks with sugar substitutes, club soda, cocoa made with skim or 1% milk or nonfat dried mild and water, clear broth.  Try to limit alcohol consumption to two servings per day Cocoa made with whole or 2% milk and or sugar.  If you are trying to lose weight, then try to avoid sugar juices, soft drinks and alcohol.
Miscellaneous Feel free to use the following; vinegar, spices, herbs, nonfat bouillon, mustard, Worcestershire sauce, soy sauce, flavoring essence.


I know it may be difficult at first but by eliminating foods that you should be avoiding like sugar and butter gradually, you will soon be on your way to not only looking great on the outside, but feeling great on the inside too.

Now to address the next element of what should you eat and that is food variety.  Food Variety is an important element in a healthy diet.  Now this next chart contains a list of foods and during the next 7 days if you eat a food from that group give yourself one point.  At the end of the week, add up your points and see how you did by comparing it to the score chart.

      1.Eggs _______ 28. Milk, ice cream and cheese _______
2. Yogurt _______ 29. Fatty fish  like tuna, anchovies, salmon, sardines, herring mackerel, kipper _______
3. Saltwater fish _______ 30. Freshwater fish _______
4. Caviar salad _______ 31. Shellfish like mussels, oysters, squid _______
5. Prawns, shrimp and lobster _______ 32. Meat…lamb, beef, veal _______
6. Meat… pork, ham, bacon _______ 33. Poultry… chicken, duck turkey _______
7. Game… quail, wild duck _______ 34. Liver _______
8. All other organ meats _______ 35. Peas (fresh, dried, split) chickpeas, beans (haricot, kidney, lima and broad0 Lentils (red, brown and green) soy products (tofu and milk) _______
9. Wheat (bread, pasta, ready to eat cereals) _______ 36. Corn based cereals _______
10. barley based cereals _______ 37. Oat based cereal and bread _______
11. Rye based cereals and bread _______ 38. Rice based cereals and bread _______
12. Other grains like millet and linseed _______ 39. Oils _______
13. hard and soft spreads (butter, margarine) _______ 40.Water _______
14. Tea, coffee, herbal teas, wine beer and liquor _______ 41. Miso, tempeh and soy sauce _______
15. Sauerkraut _______ 42. Soft drinks _______
16. Vegetables… potato, carrot, sweet potato, beets, parsnip, bamboo shoot, ginger, radish and water chestnut. _______ 43. Vegetables… broccoli, cauliflower _______
17. Vegetables…  celery asparagus _______ 44. Vegetables… onions (spring, garlic and leeks _______
18. Tomatoes and okra _______ 45. Beans… green, and snow peas _______
19. Leafy greens, spinach silverbeet, endive, kale, chicory, parsley, lettuce _______ 46. Peppers ( capsicum, chilies) _______
21. Zucchini, squash, cucumber, turnip, eggplant, swede and pumpkin _______ 47. Mushrooms _______
22. Herbs and spices _______ 48. Nuts… almonds, cashew, chestnut, coconut, hazelnut, peanuts, peanut butter, pistachio, pumpkin seed, sesame seed, tahini, walnut _______
23. Fruit…peaches, cherry, plums, apricot, avocado, olive, prune _______ 49. Apples _______
24. Pears _______ 50. Berries like strawberries, blueberries raspberries _______
25. Grapes and raisins _______ 51. Bananas _______
26. Citrus fruits like oranges and lemons and grapefruits _______ 52. Melons… honeydew, watermelon _______
27. Kiwi, dates, passion fruit _______ 53. Tropical fruits like mango and pineapple _______


Total variety of foods eaten
30 plus foods very good
25 – 29 good
20 – 24 fair
10 – 19 poor
0 – 9 very poor

So how did you do??  Think you have room for improvement.  Remember that these charts are just guides to help you to make informed and better choices about what to eat.   If you have any major concerns about your health and weight you should consult your doctor or a registered dietician to help better tune your eating habits, and adjust your lifestyle.  And remember that old saying…You are what you eat…so try to eat healthy, exercise and  try to enjoy life.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !