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.
| FOOD | SCORE | FOOD | SCORE |
| 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 | _______ |
VARIETY FOOD SCORE CHART
| 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.
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