Optimal Food Choices for Weight Loss
Protein: 1 oz = 7 g protein
Salmon
Sardines
Shrimp
Crab
Lobster
Any fish
Chicken
Turkey
Lean beef
Buffalo
Steak Egg
Veal
Pork
Lamb
Ham
Cheese
Goat cheese
Cottage cheese
Yogurt
Vegetables: ½ cup cooked = 1 cup raw and has 25 cals per serving
Artichoke
Asparagus
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collards
Cucumber
Eggplant
Kale
Lettuce
Mushrooms
Onions
Parsley
Peppers
Pumpkin
Radish
Rutabaga
Seaweed
Snow peas
Spinach
Squash
Swiss chard
Tomato
Turnip
Watercress
Zucchini
Fruits: each has 10 g carbs: not more than 2 daily; no dried fruits
3 apricots
½ banana
½ cup berries
10 cherries
1 small apple
½ grapefruit
2” slice melon
1 small orange
1 small peach or nectarine
1 small pear
2 small plums
1” slice watermelon
Starches: each has 15 g carbs
½ cup oatmeal
½ cup All Bran Cereal
1 slice whole wheat/rye toast
½ cup couscous
1 slice millet or sprouted grain bread
1 whole wheat tortilla/pita
½ cup cooked brown rice
½ cup cooked whole wheat rice pasta
1 corn tortilla
1 small potato/yam
½ cup quinoa
1 slice Ezekial bread
4 Ryvita or RyKrisp crackers
6 small rice crackers
Fats: 1 tsp = 5 g fat; choose 3 per day
1 tsp sugar-free mayo
1 tsp flax oil
¼” avocado slice
1 tsp olive/sesame (cold-pressed) oil
¼ cup nuts (walnuts, pecans, almonds, macadamia, hazelnuts)
1 tsp sour cream (organic)
1 tsp salad dressing (not diet)
1 tsp butter
3 olives
1 Tbs nut butter
¼ cup seeds (pumpkin, sunflower)
Unsweetened coconut
1 tsp coconut oil
Foods to Avoid
Sugar, soft drinks, alcohol, hydrogenated oils, safflower, sunflower, corn oils, processed meats, refined foods, dried fruit, cream in coffee
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