Nutrition - Food choices

As mentioned in previous post while making food choices we should aim at getting full proteins in every meal and fruits or vegetable should be taken with every meal.

Here are some food that you should eat and other which you should avoid

“Good Foods”

Meat products
Beef
Turkey
Chicken
Lamb
Pork
Fish, salmon ,canned Tuna

Diary Products
Eggs
Milk
Cheese
Plain Yogurt
Cottage Cheese

Oils
Fish oil
Flaxseed oil
Olive oil

Vegetables and Fruits
Tomato
Lettuce
Onion
Mushroom
Cucumber
Broccoli
Zucchini
Spinach
Carrots
Brussel Sprouts
Eggplant

Blueberries
Apple
Grape
Plum
Orange
Pear
Pineapple
Strawberry
Peach

Some other
Water
Oatmeal
Protein Powder
Peanut Butter (Natural only)
Olives
Black Beans, Kidney Beans and other beans
Legumes.
Lentils
Chick Peas
Soy and soy products like Tofu, soy milk etc..
Walnuts,Almonds,Avocado and other nuts.

“Bad Foods”
Squash and other soda and calorie drinks like fruit juices
Baked Beans
Beets
Black Eyed Peas
Butter
Corn
French Fries
Potato
Refried Beans
Sweet Potato
Turnip
Biscut, cookies, Doghnuts and other bakery items
Bread
Sugary Cereal
Noodles
Pancake
Popcorn
Rice
Chocolate
Ice Cream
Potato Chips
Fruits with High GI like banana, mango should also be avoided
and any sugary stuff

These are some good food choices..and if you are choosing any good source you should be safe. Meat and dairy products are rich in protein and would also be source of saturated fats. Vegetables and fruits should help you to get your daily carbohydrate requirement. Fish oil reach in Omega-3 fatty acid could be very helpfull for fat loss and reducing cholesterol .

For nutrition plan you can refer to John Beradi "No nonsense Nutrition"