These of the foods one should eat more of:
Percentage of calories for carbohydrate : 60 - 75%
Percentage of calories for protein : 30 - 15%
Percentage of calories for fat : @ 10%
It should be noted that everyone is different and that individual needs can and will vary accordingly.
Green Peppers, Celery, Asparagus, Onions, Lettuce (leafy veggies), Squash, Tomatoes, Carrots, Radishes, cucumbers, corn, parsnips, Potatoes, Sprouts, turnips, Sweet Potatoes, Cabbage, Squash, Spinach, Mushrooms, broccoli
(and pretty much any other vegetable you can think of)
Peas Beans (all types) Lentils (and any other type of legume)
Brown rice Whole wheat products (breads, pita bread, bagels)
rye products (preferably made with water such as bagels) Oatmeal and millet
Bran products rice cakes
Choose breakfast cereals that are low in sugar (sugar should not be one of the first ingredients) or cereals that are low in fat (less than 4 grams per serving of dry cereal). You can also check the ingredients, in most cases oil should either appear near the end of the list or preferably not at all. For example, regular Quaker Harvest Crunch is really high in fat because there is quite a bit of coconut oil in it
Whole wheat pasta is the best, however realistically eat the pasta made only from 100% Durum Semolina Wheat.
Apples, Oranges, Nectarines, Bananas, Grapefruit, grapes, Pineapple, Peaches, apricots, Melon, Pears, Dried fruit (raisins, dates etc.) Plums
(any other fruit)
When you buy canned fruit, make sure you buy fruit canned in its own juices (no syrup)
Obviously canned fruit is not as nutritious as fresh fruit, however it is better than having no fruit at all in your diet.
Shrimp, scallops, clams, and mussels (be cautious when buying these as they are filter feeders and can be filled with toxins)
Generally all fish (Red Snapper and Sole are two of the leanest types of fish you can buy, when you buy canned tuna, make sure it is packed in water and not oil)
Chicken and Turkey
Goose and Duck tend to have a higher fat content than the above so be aware.
Round steak, Sirloin tip, and Flank steak are all lean red meats, trim off all excess fat when preparing and when cooked. You can buy extra lean ground beef which is also fairly low in fat content. In fact, sometimes ground turkey and chicken can actually have a higher fat content than extra lean ground beef.
Try not to put more than one egg yolk in with every 2-3 egg whites. Try not to have more than 4-5 egg yolks a week when trying to minimize fat consumption.
Tomato and pasta sauce with containing small amounts of oil or none at all, most mustards, soy sauce, salsa, No fat salad dressing, vinegar, ketchup and barbecue sauces.
Skim milk (Try 1% first and then slowly switch over)
No fat yogurt or no more than @1% m.f.
1% cottage cheese
No fat sour cream
LIMIT OR OMIT THESE FOODS (Few or no servings during the day of the following foods)
Part skim mozzarella cheese (this is one of the lower fat cheeses out there, but check the fat content (written M.F. 15% for example or in French M.G. 15% for example)
Nuts and seeds, un-oiled (small amounts when combined with a good healthy diet is all right but they are high in fat)
Natural Sweeteners - Honey, all natural jams, fructose sweeteners (these are not too bad, but eating too much of them could possibly make losing fat more difficult)
OMIT THESE FOODS (Donít eat them!)
Fast food (burgers, fries, shakes, etc.) Deep fried foods Mayonnaise
High fat dairy products (generally anything above 2% is to high)
Always remove as much fat as possible from meat cuts
Cuts of meat such as lamb and pork are very high in fat
Chocolate, White bread, Doughnuts, Normal Salad dressings, Sausages, Bacon, Wieners, Candy
prepackaged foods - generally these have lots of preservatives and fat in them
all high sugared foods all processed foods pastry or generally all white flour products
pizza, ice cream,
High fat deli meats - bologna, salami, pastrami, smoked meats (Lean ham and turkey breast is your best choice.)
anything such as juice "drink" or "beverage" - these have lots of sugar in them and minimum nutrition. Instead drink real fruit juice drinks
Canned soups and sauces with oil in them
Drink lots of water about 2 liters of water a day (that is about 8 cups a day). This will help keep you hydrated, your kidneys functioning well and will help keep you feeling satiated
Try experimenting more with spices and using substitutes, mustard or yogurt instead of mayonnaise can go a long way. Just try and eliminate the fat from your diet by using other foods that are low in fat.
REMEMBER - You are eating food for nourishing your body and helping it repair itself and go through normal metabolic functioning so that you can live, not necessarily purely for pleasure (although you should definitely enjoy what you are eating!). Giving yourself a reward day where you eat what you want will usually help to keep you sane as you change your eating habits, it can be a long process so stick with it for a good 6 months.
Remember that without proper nutrition you will not reach your goals you have set out for yourself.