Nutrition Tips – Basic Food Group Guidelines
Nutrients are the substances found in food which drive biological activity, and are essential for the human body. They are categorized as proteins, fats, carbohydrates (sugars, dietary fiber), vitamins, and minerals.
Ham Turkey Veal Eggs Venison Buffalo Shrimp Lean Beef/Steak Swordfish Pork Salmon Lamb Tuna Chicken Cottage Cheese
These are real meats, not sandwich meats filled with unhealthy additives like nitrates. And forget the glaze for the ham!
Celery Broccoli Parsley Cabbage Cucumber Spinach Peppers Asparagus Olives Peppers: green, yellow, red Romaine Lettuce Barley Onion Tomatoes Cucumber Oatmeal Yam Collard Greens Sweet Potato Carrots Apple Beans, Orange all types Brown Rice Squash Brussell Sprouts Corn Zucchini Cauliflower Lentils Green Beans Black eye Peas Garlic Legumes Artichokes Pineapple Yogurt Beets Avocado Peas
Coconut Oil Flaxseed Oil Fatty Fish such as salmon, herring and trout Fish Oil Capsules Natural Peanut Butter Olive Oil Nuts and Seeds like Almonds Macadamia Oil
This is a partial list. As far as fruits, get fresh fruits, or frozen fruits without added sugar. For canned fruit, it should be in water or its own natural juice.
As far as vegetables go, raw, canned or frozen with no added salt, lightly cooked or raw.
Keep in mind, that these are not complete lists and your selections will vary based on total caloric needs, total protein needs, etc.
Not to mention your taste buds.
If you don’t eat meat, that’s okay.
You can get adequate protein from vegetable sources, especially a variety of beans and legumes, such as pinto beans, black bean, lima beans, etc
Stay away from all processed foods. I can’t stress this enough.
Processed foods play a huge role in obesity as well as many other health problems such as diabetes.
Consider staying away from all white carbohydrates, as well.
At the very least minimize them by only allowing yourselves these treats once in a while such as on a reward day.
White carbohydrates include bread, rice, potatoes, cereal, pasta, fried food with breading, tortillas and anything else white that falls under this category.