Sunday, February 10, 2008

Foods to Get Lean

I compiled a list of healthy foods from various websites. If these foods are prepared and eaten in the most natural way possible (no creams, sauces, toppings, etc.), they will be better for you (obviously):


Protein

Beef tenderloin (filet mignon)
Bottom round
Buffalo
Chicken breast (boneless, skinless)
Extra lean ground beef or ground round (92-96% lean)
Eye of round (cube meat, stew meat)
Fish (haddock, halibut, mahi mahi, orange roughy, salmon, sardines, seabass, tilapia)
Flank steak (stir fry, fajitas)
London broil
Ostrich
Protein powder (whey, casein, soy, egg)
Ribeye steaks or Roast
Shellfish (crab, lobster, shrimp)
Top loin (NY strip steak)
Top round steaks or roast (stew meat, stir fry)
Top sirloin (sirloin top butt)
Tuna (water packed)
Turkey (breast, lean ground, or cutlets--no deli or sandwich meats)
Venison
Complex Carbohydrates
Brown rice
Ezekial bread
Irish steal cut
Oatmeal (plain old fashioned, quick oats--without added sugars or flavors)
Sweet potatoes
Wild rice
Yams
Dairy
Egg whites (or egg substitutes)
Low of non-fat cottage cheese
Low or non-fat milk
Low or non-fat ricotta
Low fat or non-fat yogurt
Fibrous Carbohydrates
Artichokes
Asparagus
Bell peppers (green, red, yellow)
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Garlic
Green beans
Green leafy lettuce (red, green, romaine)
Mushrooms
Onions
Peas
Pumpkin
Spinach
Tomatoes
Zucchini
Fruits
Apples
Bananas
Blueberries
Grapefruit
Lemon
Limes
Melons
Oranges
Peaches
Raspberries
Strawberries

Healthy Fats
Avocado
Fish Oil (Omega-3)
Flaxseed oil
Natural style peanut butter
Nuts (peanuts, almonds, walnuts)
Olive oil
Safflower oil

Every meal should include a protein, complex, and fibrous carbohydrate--using healthy fats sparingly.

No comments: