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Healthy Food To Eat

by Vantage Sports Nutrition November 24, 2014


  • Biltong (pref.Venison)
  • Canadian Salmon
  • Crab
  • Egg whites or substitutes
  • Whole eggs (max 5 a week)
  • Haddock
  • Kingklip
  • Lean ground beef
  • Lean ham
  • Lean ground chicken
  • Lean ground beaf
  • Lean pork
  • Lobster
  • Low-fat cheese (eg. Mozzarella, Edam, Ricotta, Feta)
  • Low-fat or fat-free cottage cheese
  • Ostrich Fillet
  • Salmon
  • Shrimp
  • Skinless chicken breast
  • Skinless turkey breast
  • Shrimp
  • Top round steak
  • Top sirloin steak
  • Trout
  • Tuna
  • Wild-game meat


  • All bran flakes
  • Apple
  • Baked potato
  • Barley
  • Basmati rice
  • Beans
  • Corn
  • Fat-free yogurt
  • Fruit (not too ripe)
  • High-fiber cereal
  • Oatmeal
  • Parboiled white rice
  • Provita
  • Pasta (durum wheat alternatives)
  • Pumpkin
  • Rye bread
  • Seed loaf
  • Sweet potato
  • Squash
  • Steamed brown rice
  • Steamed wild rice
  • Strawberries
  • Spinach pasta
  • Whole-wheat bread
  • Whole-wheat pita
  • Whole-wheat Tortilla
  • Whole grains


  • Basil
  • Cayenne pepper
  • Cilantro
  • Cinnamon
  • Cumin
  • Curry
  • Garlic
  • Nutmeg
  • Oregano
  • Parsley
  • Paprika
  • Turmeric
  • Vanilla


  • Asparagus
  • Artichoke
  • Broccoli
  • Brussels sprouts
  • Cucumber
  • Carrots
  • Cauliflower
  • Cabbage
  • Celery
  • Fennel
  • Green beans
  • Green peppers
  • Lettuce
  • Mushrooms
  • Onion
  • Peas
  • Pumpkin/ Squash (small servings)
  • Spinach
  • Tomato
  • Zucchini

Vegetarian Proteins

  • Dried beans eg. lentils, butter beans, kidney beans - 3x per week (also high in carbs)
  • Soy foods
  • Tofu
  • Texturized vegetable protein
  • Veggie burgers


  • Avocado
  • Butter fish (also high in protein)
  • Canola oil
  • Flax seed oil
  • Low-sodium nuts (also high in protein)
  • Margarine (low in Trans-fats eg. canola)
  • Natural peanut butter (also high in protein)
  • Olives and olive oil
  • Pumpkin seeds
  • Safflower oil
  • Sunflower oil
  • Sunflower seeds

Fats to Avoid

  • Butter
  • Chocolate
  • Fried foods
  • Full cream mayonnaise or salad dressings
  • Full cream dairy products 

Vantage Sports Nutrition
Vantage Sports Nutrition


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