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Best and Worst Foods Pt 1

The Best and Worst Foods

Kenneth A. Hall M.S, CPT
Embarking on a new diet plan is always a challenge. After all, we’re creatures of
habit. We go into grocery stores and roll down the aisles on autopilot, grabbing the
same foods we’ve eaten for years. But if we take just a moment and consider some
healthier alternatives, many of which taste better, we can change our lives. We’ll
look and feel, have more energy and live longer.


Oils and sprays: Canola oil, canola spray, enova oil, fish oil capsules,
flaxseed oil, I can’t Believe it’s Not Butter spray, olive oil or spray
(extra virgin)


Legumes: Natural peanut butter, peanuts


Dairy products: butter, cream, ice cream ( regular, full-fat),
margarine, milk (whole)
Oils: Lard (Crisco, etc)


Vegetables: Avocadoes
Seeds: Pumpkin, sunflower
Nuts: Almonds, cashews, macadamias, pecans, soy nuts, walnuts
Legumes: Natural peanut butter, peanuts
Dairy products: butter, cream, ice cream ( regular, full-fat),
margarine, milk (whole)
Oils: Lard (Crisco, etc)
Good Fish: Anchovies, calamari, cod, flounder, grouper, halibut, mackerel,
mahi mahi, salmon (wild, not farm-raised), sardines, swordfish, tuna
(canned in water), tuna steak or sushi
Shellfish: Claims/mussels, crab, lobster, oyster, shrimp/prawns
Poultry: Chicken (skinless), ground turkey (extra lean), turkey breast


Meat: Buffalo, filet mignon, flank steak, ground beef (93% lean), ham
(96% fat-free), London broil, pork loin (lean), top and bottom round,
I venison
Legumes: Black beans, soy beans ( edamame)
Dairy products: Cheese (less than 2% fat), egg beaters, egg whites,
milk (fat-free-skim), yogurt (low-fat, low sugar)
Poultry: Chick (with skin), ground turkey (85-90% lean)
Meat: Ground beef (85-90% lean), roast beef
Legumes: (eaten alone): Chickpeas, kidney beans, lentils, pinto beans
Dairy Products: Cheese (less than 1% and 2% fat), frozen yogurt
(low-fat, low, low-sugar), ice cream (low-fatjfat free, low-sugar), milk
(1% and 2 °/o fat), whole eggs, yogurt (whole milk)


Meat: Beef (heavily marbles), ground beef (regular fat). NY strip. TBone
Dairy products: Cheeses (double-or triple cream, such as Brie and
Camembert), milk (whole)




Breads: Pumpernickel, rye, sourdough
Cereals: Cheerios, Kashi, oatmeal (slow-cooking-not instant)
Starches: Brown rise, couscous, quinoa
Root vegetables: Beets, sweet potatoes, yams

Green vegetables: Asparagus, broccoli, Brussels sprouts, cucumbers,
field greens, green beans, romaine lettuce, snap peas, spinach
Other vegetables: Bell peppers, carrots, celery, eggplant, mushrooms,
soybeans, squash, tomatoes
Bread and baked goods: Bread (whole wheat), muffins (oat or
whole wheat) tortillas (whole wheat)
Cereals: Corn-based cereals (all), rice-based cereals (all)
Root vegetables: Potatoes (baked)
Other vegetables: Iceberg lettuce, yellow squash, zucchini
Fruit: Dates
Snacks: English muffins (sourdough), rice cakes, wheat crackers


Bakes Goods: Bagels, cakes, cookies, doughnuts, English muffins
(most types), white bread
Cereals: Sugary cereals
Dairy products: Frozen yogurt (with sugar) ice cream
Salads: Coleslaw, creamy seafood salad, potato salad
Snacks: Dried fruit, French fries, granola bars, potato chips, trail mix



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


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


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



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,
seasoning, Take Control spread


BBQ sauce, ketchup, salad dressing (low-fat) syrup (light)
Mayonnaise, Miracle Whip, salad dressing (regular) sugar

Healthy Eating Guidelines
1. Eat 6 times per day. This, as we discussed, will help boost your metabolism so you will be
burning calories and melting fat all day long. This will also help keep your blood sugar
stable all day so you will maximize your levels. So make sure you’re eating within one hour
after you get up and every 2 Y2 to 3 hours after that.

2. Combine Carbohydrates and Protein with every meal. Every meal you consume
should include proteins and carbohydrates (check listings above). This combination
is easier for your body to break down, and won’t be stored as fat. This will also help
boost your metabolism and energy level.

3. Combine fats with protein and vegetables. Consuming a combination of fats and
carbohydrates together tends to make it extremely difficult for the body to break
them down. With that in mind, for optimum fat loss, it may be best to consume your
good foods with carbohydrates in the form of vegetables with some proteins.

4. Appropriate portion size. As we already discussed, we need to make sure you’re
consuming the right amount of calories for your body. Do not ell hydrated to
overfeed yourself. Use the palm of your hand for correct portion size.

5. Plan your meals. Make sure that you plan your meals and snacks the day before, as
this makes it easier to stick with your food plan and not cheat.

6. Water intake. It’s extremely important to stay well hydrated to help build muscles
and melt body fat. A good rule of thumb is to drink about I gallon to 1 – I Yz gallons
per day. You may need to drink more if you also consume any caffeine products or

7. Staying focused. This is very important in conjunction with getting the results we
talked about, and to remind you again that this is 70%-80% of our results. Every
time you think about cheating on your food regimen and/or missing a day of working
out, just think for a minute about how you feel about yourself and how you look
right now. Are you happy with the way you look and feel I if not, then simply don’t
do it!

Then, think about the goals we set and how great you are going to look and feel once
we get there. Then, make the Best Decision.

8.Healthy Foods

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