Diet Nutritional Plan: The Good, The Bad and The Sodium, Cholesterol, Fat Blob
I read just about every diet and nutrition book available and all I got was this list:
The Bad Things in Your Diet
- Fat
- Saturated Fat
- Trans Fats
- Cholesterol
- Sodium
- Carbohydrates
- Sugars
The Good Things in Your Diet
- Calories: They give you energy.
- Fiber: They eliminate waste from our bodies and lower cholesterol.
- Protein: Repairs our nerves, tissue and bones.
- 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.
- Vitamin C: Helps to maintain capillaries, bones, and teeth.
- 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.
- 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:
- Blackberries ( Best )
- Jalapeno Peppers
- Peas
- Corn
- Eggplant
- All Bran, Bran Buds
- Asparagus
- Quinoa
- Kidney Beans
- Strawberries
- Fava Beans
- Northern Beans
- Bob’s Red Mill, 10 grain, Hot Cereal
- Romaine Lettuce
- Cauliflower
- Green Peppers
- Broccoli
- Brussels Sprouts
- Green Beans
- Spinach
- Navy Beans
- Mozzarella, Non-fat Cheese
- Pinto Beans
- Hodgson Mill, Whole Wheat Bow Tie Pasta
- Chinese Cabbage, Pak-Choi
- Mushrooms
- Ice Berg Lettuce
- Radishes
- Archer Farms, Cinnamon Start, with Protein
- Onions
- Zucchini
- Pickles
- Carrots
- Sara Lee, Whole Wheat Bagels
- Apricots, Canned
- Cucumber
- Mung Beans
- Del Monte, Tomatoes, Canned, No Salt
- Fat Free, Refried Beans
- Peppers, Hot Chili
- Bran for Life, 100% Whole Grain Bread
- Black Beans
- Grapes
- Campbell, Pace, Chipotle Chunky Salsa
- Marmite, Yeast Extract Spread
- Baked Potato
- Peaches, Canned
- Turkey, Oscar Mayer, Smoked, Fat Free
- Rice, White Long Grained
- Mrs Bairds, 100% Whole Grain Bread
- 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
- Jalapeno Peppers
- Asparagus
- Romaine Lettuce
- Broccoli
- Green Peppers
- Green Beans
- Spinach
- Ice Berg Lettuce
- Zucchini
- Leeks
The Diet Nutritional Plan: Foods with the Highest Amount of Fiber per Calorie
- All Bran, Bran Buds
- Cauliflower
- Eggplant
- Campbell’s, Pace, Chipotle Chunky Salsa
- Romaine Lettuce
- Broccoli
- Green Beans
- Chinese Cabbage, Pak-Choi
- Radishes
- Spinach
The Diet Nutritional Plan: Foods with the Highest Amount of Protein per Calorie
- Applesauce, Mott’s Natural
- Marmite, Yeast Extract Spread
- Talapia
- Tuna, Fresh Albacore
- Freshdirect, Boneless Chicken Tenders
- Orange Roughy
- Mozzarella, Nonfat, Cheese
- Bumble bee, Tuna, Albacore, Canned
- Shrimp, Steamed
- Turkey, Oscar Myer, Smoked, Fat Free
The Diet Nutritional Plan: Foods with the Highest Amount of Fiber and Lowest Sodium
- Jalapeno Peppers
- Corn
- Peas
- Eggplant
- Quinoa
- Strawberries
- Fava Beans
- Bob’s Red Mill, 10 grain, Hot Cereal
- Kidney Beans
- Green Peppers
The Diet Nutritional Plan: Foods with the Highest Fiber and Lowest Carbohydrates
- All Bran, Bran Buds
- Asparagus
- Northern Beans
- Broccoli
- Cauliflower
- Romaine Lettuce
- Spinach
- Green Beans
- Eggplant
- Kidney Beans
The Diet Nutritional Plan: Bread List
- Bran for Life, 100% Whole Grain Bread
- Sara Lee, Whole Wheat Bagel
- Brown Berry, Whole Wheat, Double Fiber
- Mrs Bairds, 100% Whole Grain Bread
- Pepperidge Farms, 100% Whole grain Bread
The Diet Nutritional Plan: Cereal List
- All Bran, Bran Buds
- Bob’s Red Mill, 10 grain, Hot Cereal
- Ezekiel 4:9, 100% Flourless Grain Cereal
The Diet Nutritional Plan: Pasta & Rice List
- Fantastic Foods, Whole Wheat Couscous
- Hodgson Mill, Whole Wheat Pasta, with 2% or less fat, 6 grams or greater in fiber
- Quinoa
- Palenta
- Uncle Ben’s, 100% Pure Wild Rice
- Rice, White Long Grained
The Diet Nutritional Plan: Cheese List
- Mozzarella, Non-Fat
- Cabot Cheddar, 75% Less Fat Light
- Sargento Preferred Light, Swiss
- Salakis Low-Fat Feta, Zero Sodium
The Diet Nutritional Plan: Great Cheats
- Salsa
- Pickles, My Favorite
- Applesauce, Mott’s Natural
- TCBY Dessert: Smoothie, Mighty Berrie, 20 oz
- Subway: Fruizle Express, Berry Lishus with Banana, Small
- Honey
- Numerous Fruits: Oranges, Apricots, Peaches, Grapes, Apples, etc.
The Diet Nutritional Plan: Best Vitamin A Foods
- Carrots: 1/4 cup for 100%
- Spinach: 1/3 cup for 100%
- Sweet Potato, Glory Foods, Canned: 1/2 cup for 100%
- Apricots, canned: 1-1/4 cup for 100%
- Romaine Lettuce: 1-3/4 cup for 100%
The Diet Nutritional Plan: Best Vitamin C Foods
- Hot Chili Peppers: 1/3 cup for 100%
- Green Peppers: 1/2 cup for 100%
- Strawberries: 3/4 cup for 100%
- Orange: 3/4 cup for 100%
- 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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