apples, oranges, bananas, berried, carrots, celery, broccoli, green beans, lettuce asparagus, beans, corn, peas, couscous, brown/white rice, noodles/pasta, tortilla, whole wheat bread, pretzels, popcorn, saltine crackers, and oatmeal. These are just a few of the "healthy" food choices. You should eat the bulk of carbs around running/workout time.
Your daily intake of proteins need to be at 25%
Remember *Lean is Best
chicken, turkey breast, fish fillet, tuna, egg whites, lean beef, salmon, swordfish, herring, trout, bluefish, cottage cheese, low fat yogurt.
Your daily intake of fats is 25%. Now that doesn't mean the saturated fats that we all adore so much. These fats are good for your body and essential to give it energy.
all oils, avocados, almonds, cashews, pistachios (any type of nuts these are just my favorites) peanut butter, olives.
This list contains the 15 foods we need in a week that will make to a healthy living habit.
- almonds 3-5X a week (handful)
- eggs 1 egg makes up 10% of protein
- sweet potatoes
- whole grain cereal
- oranges
- black beans
- mixed salad greens
- salmon
- whole grain bread
- stir fry veggies
- whole grain pasta
- chicken
- mixed berries
- dark chocolate
- low fat yogurt
Enjoy these healthy but delicious food items!
Healthy Breakfast Ideas:
- whole wheat toast w/ PB & fresh banana or strawberries
- oatmeal
- egg muffin
- low fat cottage cheese w/ fruit
- green monster smoothie- smoothie in general
- egg white omelette
- high fiber cereal- try Fiber One or Kellogg's Frosted Mini Wheats
- orange & french toast
- skim milk
- orange juice
Lunch Ideas:
- salad with lots of veggies and almonds
- soup- stir away from the "creamy" names
- sushi
- whole wheat turkey sandwich top with as many veggies
- low fat cream cheese & bagel
- cottage cheese and canaloupe
- summer salad
- potato with cottage cheese and salsa
- chicken artichoke wrap
- tuna salad
Dinner Ideas:
- ground turkey over whole wheat pasta
- ratatouille with mushrooms, zucchini, squash, tomatoes let the sauce be from the veggies
- salmon and brown rice
- tortilla with black beans, chicken, and veggies
- taco salad
- chicken, brocolli or asparagus
- veggie burger or ground turkey burger
- summer salad
- toast and soup
- stir fry with brown rice
- fruit salad
Snack Ideas:
- Carrots
- peanut butter
- chocolate milk
- pita chips with hummus
- pretzels
- apple/fruit
- nuts
- edamame
- granola bar
- trail mix
- dried fruit
Desserts:
Save the best for last
- nutella and fruit
- fruit with a little sugar sprinkled over them
- dark chocolate
- hot tamales, cinnamon bears- the hot candies make you eat less
- chocolate dipped strawberries
- frozen yogurt
- smoothie
- whole wheat cookies
- rice crispys
- popcorn
