Six Pack Superfoods!

Knowing what and what not to eat can be the most confusing aspect of any nutrition plan. Presented below is a list of the good and not so good foods which have been categorized to help you make better choices when preparing your meals. The 'Top 15' are the best foods to consume on a daily basis and should make up a large portion of your dietary intake. The 'Eat Often' category lists some more great foods that can be consumed throughout the week. The 'Eat Occasionally' foods should not be consumed more than once or twice weekly. Foods in the 'Eat Rarely' category should only be consumed on cheat days. Ok, let's take a look at the lists.

Shopping List     Approved Foods

TOP 15
Almonds and Nuts
Beans and Legumes
Egg Whites
Fish (All Types) Tuna, Trout, Salmon, Sardines etc.
Green Vegetables, Spinach, Broccoli etc.
Low Fat Cottage Cheese / Dry Curd Cottage Cheese
Instant Oatmeal
Olive Oil or Flaxseed Oil
Peanut Butter (Crunchy)
Raspberries and other berries
Rice Cakes
Turkey / Chicken / Lean Meats
Peanut Butter (Crunchy)
Wholemeal / Wholegrain Pastas, Rice, Spaghetti
Wholegrain Cereal
Whey Protein / Casein Protein Powder

EAT OFTEN
Apples
Asparagus
Avocado
Bananas
Brown Rice
Canola Oil
Citrus Fruit & Juices
Coffee & Tea (No sugar)
Green / Herbal Tea
Granola
Garlic
Lean Game (Ostrich)
Low Fat Spread
Lentils
Mushrooms
Melon (All types)
Peaches
Peas & Beans
Peppers
Pumpkin Seeds
Pine Nuts
Sweet Potato
Sunflower Seeds
Sweetcorn / Corn on the cob



EAT OCCASIONALLY
Baked Potato
Beer (Lite)
Beef Steak (Fat Cut Off)
Canadian Bacon
Graham Crackers
Lamb
Lasagne
Luncheon Meat / Deli Ham
Low Fat Ice Cream
Macaroni
Potato Wedges
Popcorn (Fat Free)
Sugar Free Jams / Jello / Marmalade
Sauerkraut
Soups
Spirits – Vodka, Whisky
Sugar Free Soda
Veal
White Rice
White Wine / Red Wine



EAT RARELY
Bacon
Baked Goods (Pastries, Cakes etc.)
Beef – T bone or fattier cuts
Burgers, Hot Dogs, Fast Food
Candies / Jellies
Creamer
Creamed or Fried Vegetables
Full Fat Peanut Butter
Full Fat Milk
Microwave / Processed Meals
Margarine or Butter
McDonald's, Taco Bell, Wendy's
Pizza
Potato Chips / Crisps
Pork Ribs
Pasta (Creamy)
Soft Drinks High in Sugar
Table Sugar
White Bagels

Shopping List     Approved Foods

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