Diet Nutritional Plan: The Good, The Bad and The Sodium, Cholesterol, Fat Blob

YouTube Preview ImageI read just about every diet and nutrition book available and all I got was this list:

The Bad Things in Your Diet

  1. Fat
  2. Saturated Fat
  3. Trans Fats
  4. Cholesterol
  5. Sodium
  6. Carbohydrates
  7. Sugars

The Good Things in Your Diet

  1. Calories: They give you energy.
  2. Fiber: They eliminate waste from our bodies and lower cholesterol.
  3. Protein: Repairs our nerves, tissue and bones.
  4. Vitamin A: Gives us healthy skin, hair, helps us to see in dim light and is necessary for proper bone growth, tooth development, and reproduction.
  5. Vitamin C: Helps to maintain capillaries, bones, and teeth.
  6. Iron: It helps to deliver oxygen throughout the body, is involved in the production of energy from the metabolism of food and plays a role in the immune system.
  7. A host of other different Vitamins and Minerals.

So, after reading all of those books, I know exactly what to eat. Luckily, I’m willing to tell you which foods maximize the positives, while minimizing the negatives. I read 100’s of labels and here is the list in order of the best foods:

  1. Blackberries ( Best )
  2. Jalapeno Peppers
  3. Peas
  4. Corn
  5. Eggplant
  6. All Bran, Bran Buds
  7. Asparagus
  8. Quinoa
  9. Kidney Beans
  10. Strawberries
  11. Fava Beans
  12. Northern Beans
  13. Bob’s Red Mill, 10 grain, Hot Cereal
  14. Romaine Lettuce
  15. Cauliflower
  16. Green Peppers
  17. Broccoli
  18. Brussels Sprouts
  19. Green Beans
  20. Spinach
  21. Navy Beans
  22. Mozzarella, Non-fat Cheese
  23. Pinto Beans
  24. Hodgson Mill, Whole Wheat Bow Tie Pasta
  25. Chinese Cabbage, Pak-Choi
  26. Mushrooms
  27. Ice Berg Lettuce
  28. Radishes
  29. Archer Farms, Cinnamon Start, with Protein
  30. Onions
  31. Zucchini
  32. Pickles
  33. Carrots
  34. Sara Lee, Whole Wheat Bagels
  35. Apricots, Canned
  36. Cucumber
  37. Mung Beans
  38. Del Monte, Tomatoes, Canned, No Salt
  39. Fat Free, Refried Beans
  40. Peppers, Hot Chili
  41. Bran for Life, 100% Whole Grain Bread
  42. Black Beans
  43. Grapes
  44. Campbell, Pace, Chipotle Chunky Salsa
  45. Marmite, Yeast Extract Spread
  46. Baked Potato
  47. Peaches, Canned
  48. Turkey, Oscar Mayer, Smoked, Fat Free
  49. Rice, White Long Grained
  50. Mrs Bairds, 100% Whole Grain Bread
  51. Ezekiel 4:9 100% Flourless Grain Cereal

And a whole bunch of other foods. It might also be useful, to know what foods measure best for each of the good things?

The Diet Nutritional Plan: Foods that Will Make You Feel Full

  1. Jalapeno Peppers
  2. Asparagus
  3. Romaine Lettuce
  4. Broccoli
  5. Green Peppers
  6. Green Beans
  7. Spinach
  8. Ice Berg Lettuce
  9. Zucchini
  10. Leeks

The Diet Nutritional Plan: Foods with the Highest Amount of Fiber per Calorie

  1. All Bran, Bran Buds
  2. Cauliflower
  3. Eggplant
  4. Campbell’s, Pace, Chipotle Chunky Salsa
  5. Romaine Lettuce
  6. Broccoli
  7. Green Beans
  8. Chinese Cabbage, Pak-Choi
  9. Radishes
  10. Spinach

The Diet Nutritional Plan: Foods with the Highest Amount of Protein per Calorie

  1. Applesauce, Mott’s Natural
  2. Marmite, Yeast Extract Spread
  3. Talapia
  4. Tuna, Fresh Albacore
  5. Freshdirect, Boneless Chicken Tenders
  6. Orange Roughy
  7. Mozzarella, Nonfat, Cheese
  8. Bumble bee, Tuna, Albacore, Canned
  9. Shrimp, Steamed
  10. Turkey, Oscar Myer, Smoked, Fat Free

The Diet Nutritional Plan: Foods with the Highest Amount of Fiber and Lowest Sodium

  1. Jalapeno Peppers
  2. Corn
  3. Peas
  4. Eggplant
  5. Quinoa
  6. Strawberries
  7. Fava Beans
  8. Bob’s Red Mill, 10 grain, Hot Cereal
  9. Kidney Beans
  10. Green Peppers

The Diet Nutritional Plan: Foods with the Highest Fiber and Lowest Carbohydrates

  1. All Bran, Bran Buds
  2. Asparagus
  3. Northern Beans
  4. Broccoli
  5. Cauliflower
  6. Romaine Lettuce
  7. Spinach
  8. Green Beans
  9. Eggplant
  10. Kidney Beans

The Diet Nutritional Plan: Bread List

  1. Bran for Life, 100% Whole Grain Bread
  2. Sara Lee, Whole Wheat Bagel
  3. Brown Berry, Whole Wheat, Double Fiber
  4. Mrs Bairds, 100% Whole Grain Bread
  5. Pepperidge Farms, 100% Whole grain Bread

The Diet Nutritional Plan: Cereal List

  1. All Bran, Bran Buds
  2. Bob’s Red Mill, 10 grain, Hot Cereal
  3. Ezekiel 4:9, 100% Flourless Grain Cereal

The Diet Nutritional Plan: Pasta & Rice List

  1. Fantastic Foods, Whole Wheat Couscous
  2. Hodgson Mill, Whole Wheat Pasta, with 2% or less fat, 6 grams or greater in fiber
  3. Quinoa
  4. Palenta
  5. Uncle Ben’s, 100% Pure Wild Rice
  6. Rice, White Long Grained

The Diet Nutritional Plan: Cheese List

  1. Mozzarella, Non-Fat
  2. Cabot Cheddar, 75% Less Fat Light
  3. Sargento Preferred Light, Swiss
  4. Salakis Low-Fat Feta, Zero Sodium

The Diet Nutritional Plan: Great Cheats

  1. Salsa
  2. Pickles, My Favorite
  3. Applesauce, Mott’s Natural
  4. TCBY Dessert: Smoothie, Mighty Berrie, 20 oz
  5. Subway: Fruizle Express, Berry Lishus with Banana, Small
  6. Honey
  7. Numerous Fruits: Oranges, Apricots, Peaches, Grapes, Apples, etc.

The Diet Nutritional Plan: Best Vitamin A Foods

  1. Carrots: 1/4 cup for 100%
  2. Spinach: 1/3 cup for 100%
  3. Sweet Potato, Glory Foods, Canned: 1/2 cup for 100%
  4. Apricots, canned: 1-1/4 cup for 100%
  5. Romaine Lettuce: 1-3/4 cup for 100%

The Diet Nutritional Plan: Best Vitamin C Foods

  1. Hot Chili Peppers: 1/3 cup for 100%
  2. Green Peppers: 1/2 cup for 100%
  3. Strawberries: 3/4 cup for 100%
  4. Orange: 3/4 cup for 100%
  5. Broccoli: 3/4 cup for 100%

That explains which foods are best for whatever purpose you have. I love the fact that most of your requirements are found in just a cup of one specific type of food. You will see your average requirements below, thanks to the FDA:

Total Fat: 65 grams or less

Cholesterol: 300 milligrams or less

Sodium: 1500 to 2400 milligrams

Carbs: 130 to 300 grams

Fiber: 25 to 38 grams or higher

Sugars: 40 grams or lower

Protein: 50 to 78 grams

Vitamin A: 3000 IU

Vitamin C: 90 milligrams

Calcium: 1000 milligrams

Now, you know how many calories to eat and what food to eat. You need someone to show you a list of the calories, fat, fiber, cholesterol, sodium, carbs, fiber, sugar, etc. per type of food. Then we’ll move on to specific meal plans and then I’ll give you a few more opportunities to cheat and still lose weight. Interested? On to the next article with you

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