CERTAIN MEATS/FISH:
Try to avoid pork, bacon, sausages and any other pork related products, as well as duck, goose and lamb due to their high fat content. They are very high in Saturated Fat (fats that are solid at room temperature or that come from animals), and contribute to increasing your cholesterol and therefore should be eaten only on occasion.
The majority of the meat that you consume should come from chicken, turkey and fish. The skin found on these meats as well as any fat surrounding your red meat should be trimmed and thrown away. Although these parts taste great, they’re very high in fat and should be avoided.
Processed meat like bologna, salami, smoked turkey, ham, and other luncheon meats are made from the last remaining scrapes of leftover meat and pieces of fat from the animal. You’re not getting 100% clean cuts of meat in these products, so it’s much better to stick to real pieces of turkey, chicken, tuna or roast beef that you can actually say you sliced from last nights roast or last nights dinner.
Any meat which comes in a can should stay in a can. Why? Because it’s often full of oil and preservatives that are not healthy for you. Tuna canned in water is an exception because there is no oil or any other preservatives keeping the fish preserved for longer shelf life. Canned fish packed in oil should be avoided. One can of tuna in oil (even if it is of the purest of olive oils) will add about 200-300 extra calories to your tuna.
Any creature or shell fish which crawls beneath the sea is very high in cholesterol. Due to the fact that these sea creatures can live long lives beneath the depths of the sea they are also high in mercury and therefore should be eaten in moderation.
EGGS
Eggs are the purest, highest value biological grade protein there is. The protein concentration found in the egg white is 99.9% pure protein. The only problem is in the yolk. Yes that amazing piece in the middle which makes your omelet’s thick and rich. The part that makes your boiled eggs have flavor. The part you love to dip your bread in. However that yolk which we all love contains 5 grams of pure FAT. The yolk is very high in cholesterol, so we have to come to a compromise. Use the KISS principle: keep it simple stupid. When making your omelets or sunny side eggs remember to use a 3 or 4:1 ratio of egg whites to yolks. This means if you’re having 3 or 4 egg whites then use 1 yolk in your meal. If you’re making a larger meal let’s say for the family or more people, then add a second yolk if you’re using 8-9 whites. It might taste a little different, and it might not feel as filling but you’re not adding an extra 3-4 yolks which will be equal to 3x5grams of fat=15-20grams of pure fat. Don’t forget that eating 1 or 2 eggs maximum in the morning is ok if it’s for your baby or you’re 5 year old. For an adult body we require a higher amount of protein per meal, especially if you’re living an active lifestyle.
One egg white = 4 grams of protein, 0 grams of carbs, 0 grams of fat
One egg yolk = 3 grams of protein, 0 grams of carbs, 5 grams of fat
DAIRY PRODUCTS
Dairy products are milks (soy, regular), cheeses, yogurts, etc. When choosing your milk try to keep in mind that although “milk does the body good”, it also can be a food source which adds some extra pounds. Homogenized milk has approximately 10g of protein; 12g of carbs and in some brands 10-15g of fat. Remember homogenized milk is excellent for babies and young children who require the extra nutrients and fat for proper growth. However as adults we don’t need the extra grams of fat and most of us are trying to keep a healthy diet low in fat. So the answer is to buy milk that is either 1% or skim if you are wishing to keep toned or lose weight. (organic is the best).
Two percent milk has 9g of protein, 12g of carbs and 5g of fat. Five grams of fat is still not needed. One percent and skim milk may be consumed more often when dieting because of the absence of fat. The same goes with choosing yogurts and cheeses. You can purchase low fat or fat free and save yourself the extra 2-3 hours of cardio you must do to burn off the extra calories. Or you can look at the nutritional value label on the side of your food and choose cheeses and yogurts that are fat free with 0.5g of fat or less.
CARBOHYDRATES
COMPLEX CARBS: BREADS /GRAINS
We need carbohydrates for energy and survival, and we all know that breads and grain products are the ones that make us feel full. But what we must be aware of is which kind of grain product to pick and why. Whole wheat, multi grain or all brown grain products should be chosen over white enriched products. White bread, hot dog buns, hamburger buns and white pita bread should be avoided. All of these products have lots of yeast, flour and bleach products giving these foods a higher glycemic index (this refers to amount of sugar and the rate at which it breaks down in your digestive system). The same goes for white rice, pasta, potatoes, crackers, pita bread or toast. Avoid rich baked breads with cheese or egg shortening and/or sugar. Avoid any sweet rolls or doughnuts, breakfast pastries and croissants. These foods have as much as 800- 1200 calories per serving. That’s right one pastry for breakfast = one days calories. Choose all whole wheat products first, sweet potatoes/yams instead of white potatoes, wild or brown rice over white or basmati. Avoid snacking on foods like Melba toast or crackers.
FRUITS
Fruits are an excellent simple carbohydrate (meaning foods that are quick supply/ breakdown of energy (sugar), which release quickly in your body). However you want to be careful with the times you eat fruits. Depending on your bodies’ metabolic rate, activity level, age and time of day consumed fruits are excellent sources of energy and vitamins. However, having fruits like coconut, oranges, grapes, kiwi, and watermelon late in the day will not work in your best interest if trimming down is your goal. Generally it’s best not to consume fruits later than lunch time. Your body does not need that extra quick supply of sugar in the evening.
BEANS
Beans are an excellent source of protein and carbs. Therefore, eating a meal with beans and rice is not a good mix if you’re looking to lose weight. If bulking up is your goal then by all means mix them together whenever you wish. Also beans may be an excellent substitute for a complex carbohydrate. If you’re tired of whole wheat bread or yams then mix some beans with some veggies and some low fat dressing to make yourself a healthy low fat salad! Try to buy fresh beans and not canned, only because of the preservatives companies put in the cans to extend shelf life. If you do buy canned, make sure you completely rinse the beans out with water before consuming. Many commercial companies add sugar and/or pork to many canned bean products so make sure to check the label!
NUTS
Nuts are an excellent source of fat, protein and carbohydrates, but beware that they can also can add a lot of salt, and unwanted fat you don’t need. Because of the high fat content, nuts should be eaten with careful care to the serving or portion size. One ounce of walnuts equals 7g of protein, 3g of carbs and 16g of fat. Try to stick with the two best nuts sources which are cashews and almonds, which are great as a mid-afternoon snack. Stay away from nuts with salt, caramel or chocolate coating or nuts that are honey roasted
Fully licensed and certified personal trainers practicing in Toronto, Ontario, Canada.