Group: Specific Diets & Nutrition

Created: 2012/01/01, Members: 82, Messages: 22763

With so many diets and nutritional plans out there, you can get lost. Find out what works best for others and share your experiences!

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Sticky Grocery list for healthy eating

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asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2005/02/21, 08:36 AM
Healthy person's Grocery List
(you may recognize this list, but it has been pointed out that soem people thought it didn't apply to them because of it's original name 'bodybuilder's grocery list')
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PROTEINS

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

COMPLEX CARBS

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes
Yams
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)

FIBROUS CARBS

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUIT

(if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

HEALTHY FATS

Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil

DAIRY AND EGGS

Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Bottled Water


CONDIMENTS & SPICES

Diet Soda
Crystal Light
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
Vedakathryn
Vedakathryn
Posts: 1,585
Joined: 2004/05/28
United States
2005/02/21, 12:22 PM
Thank you, this is an excellent list and thanks to other suggestions here at FT, I have implemented many of these items into my shopping already, but I am keeping a print out of this with me at all times!

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Veda
MISERY IS OPTIONAL
***When you are up to your ears in trouble, try using the part that is not submerged.
***The difference between a dream and a goal is a plan.

HAVE A GREAT DAY!
bb1fit
bb1fit
Posts: 11,105
Joined: 2001/06/30
United States
2005/02/21, 08:08 PM
:) It is a shame we don't have an edit function, or I would have edited that a long time ago.

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If you don't stand for something, you will fall for anything....

bb1fit@freetrainers.com
ianakers
ianakers
Posts: 127
Joined: 2005/02/06
United States
2005/02/27, 08:53 PM
what is bad about deli cuts? do you mean the kind you buy in packs or meat from an actual grocery store deli
howdiekat
howdiekat
Posts: 1,345
Joined: 2003/05/22
United States
2005/02/27, 09:00 PM
either. they're processed and loaded with sodium.

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if you get me started on quentin tarantino films, chances are you won't be able to shut me up.

excuses are really good for making you fat.

margarine is a liar who announces, "i am butter!"
ianakers
ianakers
Posts: 127
Joined: 2005/02/06
United States
2005/02/28, 08:21 PM
so is it a bad idea to eat a turkey sandwich for lunch every day? i really like it its low fat and has lots of protein
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2005/03/01, 09:41 AM
It all depends on how much you worry about what you are putting into your body. Most deli meats are fuul of nitrates, which are thought to contribute to cancer.

There is a brand that makes nitrte free deli meat here, called dietz and watson, also i think maybe jenni-o has a turkey that is nitrate free, as people are demanding it more they will rise to the consumer need. Some people are also allergic to nitrates.

The sodium content is another issue with deli meats. Sodium can really wreak havoc in your body.
Again - it is up to you how much you want to worry about. If you are not concerned with nitrates, preservatives or high sodium, than a turkey breast sandwich on whole wheat braed with lettuce and tomato is a good lunch item.

You could get a raw turkey breast and roast it - I have found that cost-wise it really does save you money, you just ne4d to raost it and slice it up for sandwiches.

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Vision without action is a daydream, Action without vision is a nightmare.
-- Japanese Proverb --

markj77
markj77
Posts: 14
Joined: 2005/01/24
United States
2005/03/07, 01:26 PM
So, were oranges left off the fruit list on purpose? If so, what is wrong with them? Just seems kinda funny that grapefruit, lemons, and limes are on the list but oranges are not. Maybe you didn't want to type every fruit that you know of either...:)
DX14AG
DX14AG
Posts: 1,055
Joined: 2004/07/22
United States
2005/05/17, 08:32 PM
Not all fruits are the greatest sources of food. There are some that are really high and sugar and some that are in a way considered "bad" fruits. (I might get criticised for that one. lol) These include fruits such as watermelon and a couple others that I can't think of right now. Maybe the oranges fall under this categorie. I doubt it though. I know that oranges are a good source of fiber and vitamin C.
Please correct me if I'm wrong anyone. It's been a great learning experience here on FT and I wouldn't mind learning more.

DX
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2005/05/18, 08:51 AM
I am sure oranges were left out by accident - they are a good source of nutrients.

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Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
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