The Healthy Eating Challenge

Transcription

1 The Healthy Eating Challenge The Food List Healthy Choices Listed below are common foods divided by their macronutrient. It is by no means a complete list; it is a tool designed to teach you which foods are a source of protein, carbohydrate or fat. Note the serving size and points associated with each. Protein (1 Point per 3oz or the size of your palm baked, broiled, grilled not deep-fried!) Chicken breast Turkey breast Ground turkey Beef Veal Ground beef Deli turkey Peameal bacon Ham Lamb Pork Ground pork Salmon Tilapia Tuna Canned tuna Shrimp Lobster Tofu Soy burgers Eggs Egg whites Egg substitute Cottage cheese Cheese Ricotta cheese Protein powder Carbohydrates- Vegetables (0 points- unlimited portions raw, baked, steamed or grilled not deep-fried!) Artichoke Asparagus Green beans Bok choy Broccoli Brussels sprouts

2 Cabbage Cauliflower Eggplant Alfalfa sprouts Celery Carrots Cucumber Spinach Lettuce Mushrooms Onion Peppers Radishes Tomato Squash Sweet potato Zucchini Green onions Turnip Carbohydrates Fruit (2 points 1 medium sized or ½ large) Apple Apricots Berries Cantaloupe Grapes Grapefruit Kiwi Orange Pear Pineapple Peach Banana Mango Papaya Plum Carbohydrates Beans & Legumes (2 points 1 cupped hand) Chick peas Black beans Kidney beans Lentils Carbohydrates Grains & Cereals

3 (3 points 1 cupped hand) Oatmeal Quinoa 100% Whole wheat bread Barley Granola Brown rice Whole wheat pasta Fats (3 points scant handful of nuts or 1 to 2 tbsp of healthy oils) Almonds Avocado Oils: Olive, Canola, peanut, vegetable and sesame Peanut butter Almond butter Peanuts Sunflower seeds Light mayo Flax seeds Walnuts Light cream cheese Butter Macadamia nuts Combos Protein and Carbohydrate (3 points 1 cup milk or ½ to ¾ cup yogurt) Milk Greek Yogurt (plain) Soymilk The Food List Part 2 Unhealthy Choices While no food is ever off-limits, there are some foods that should only be consumed in small quantities. The list below is not comprehensive. It highlights common foods that are high in sugar or fat. Protein (5 Points per 3oz or palm sized serving) Bologna Salami Pepperoni

4 Sausage Processed meats Carbohydrate Vegetables (4 points per handful sized serving) Refried beans Corn White potatoes Carbohydrates Fruit (4 points per scant handful) Dates Figs Raisins Dried cranberries, apricots, apples etc Prunes Carbohydrates Fruit Juices/Other Beverages (4 points per 1 cup serving) Apple Grape Orange Tomato Pineapple Cranberry Diet Pop Gatorade Carbohydrates Grains & Breads, Dairy (5 points per handful sized serving) White bread, bagels and English muffins Instant oatmeal Most breakfast cereals Donuts Croissants Muffins Granola bars Pita White pasta Popcorn Rice cakes White rice Tortillas Yogurt beverages

5 Artificially sweetened yogurt Carbohydrates Condiments (3 points per tablespoon sized serving) Bbq sauce Ketchup Jam Plum sauce Relish Pickles Honey Maple syrup Steak sauce Granulated sugar Brown sugar Gravy Alcohol (4 points per single beer, 6oz glass of wine or single shot) Beer Wine Liquor Snacks/Junk Food (8 points per item!) Hot Chocolate Lattes & Coffee beverages Smoothies (fast food versions from BoosterJuice etc) Pop Chocolate bar Corn Chips Cookies Ice cream Frozen yogurt Crackers Pretzels Potato chips Candy Most fast foods including pizza (per slice), burgers, deep-fried foods etc. This is by no means a complete list. Many foods like lasagne or casserole-style dishes contain several

6 items. You will need to score the elements individually. Take a one cup serving of beef stew for example. The beef would be one point, the veggies would be zero points, but the gravy would be three points per tablespoon. This meal could add up to 10 points assuming there are about three tablespoons of gravy on your plate. Portions This is a portion of vegetables two cupped hands This is a portion of protein your palm This is a portion of fruit, grains, bread etc the size of one cupped hand. A portion of nuts is a scant handful. A portion of healthy fat or oil is about the size of your thumb to the first knuckle or about a tablespoon.