Healthy Food To Eat
Proteins
- 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
Carbohydrates
- 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
Spices
- Basil
- Cayenne pepper
- Cilantro
- Cinnamon
- Cumin
- Curry
- Garlic
- Nutmeg
- Oregano
- Parsley
- Paprika
- Turmeric
- Vanilla
Vegetables
- 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
Fats
- 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
