Tucson Personal Training
Food List*
THE SEVEN ELEMENTS
OF
NUTRITION
1. CARBOHYDRATES
40-60% of daily
caloric intake
2. PROTEIN
30-50% of daily
caloric intake
3. FAT
10-30% of daily
caloric intake
4. VITAMINS
RDA
5. MINERALS
A multi-vitamin &
mineral supplement
6. ELECTROLYTES
RDA
7. WATER
Body weight x .66oz. per day
1 gallon = 4 quarts
1 quart = 32 oz.
Protein= 4 calories per gram/Carbohydrates=4 calories per gram
Fat = 9 calories per gram/Sugar = 4 grams per tablespoon
Alcohol = 7 calories per gram
SAFE RECOMMENDATIONS
FOR
PROTEIN INTAKE
Type Grams of protein per # of body weight
Sedentary Adult .45
Active Adult .60
Growing Athlete .90
Adult Building Muscle 1.0 – 1.5
PROTEIN SOURCES
Type Grams
Egg Whites (large) 3-4 grams/egg white
(jumbo) 5 grams/egg white
Fish (4 oz.) 30
(Halibut, Haddock, Snapper,
Scallops, Shrimp, Tuna, Salmon)
Chicken (4 oz. – about ½ breast) 33
Turkey (4 oz. – lean ground without skin! 30
or a 4 oz. breast
Red Meat (4 oz.-lean cuts) 30
Designer Protein Powder- 2 scoops 32
Met Rx brand Meal Replacement Shake 38
Myoplex brand (EAS) Meal Replacement Shake 42
Myolite (EAS) Meal Replacement Shake 25
Skim Milk (1 cup – 8 oz.) 9
Yogurt (lite/non-fat) 11-13
Cheese (1 oz.) 9
Beans/Legumes read label
(not a complete protein w/o
a complex carbohydrate)
COMPLEX CARBOHYDRATE SOURCES
TYPE GRAMS
Oatmeal (1 serving = ½ cup dry) 29 grams
ie: Quaker Oats
Rye Bread (1 slice) 15-25 (read label)
Whole wheat pita (1 pocket) 28
Cream of Rice (1 serving = ¼ cup dry) 39
White/Sweet Potato
4 oz. = 1 small 28
8 oz. = 1 large 56
Couscous (1 oz. dry = ½ cup cooked) 22
Rice (1/2 cup cooked) 30
Kidney Beans (1/2 cup or 4 oz.) 24
(also a protein source)
FIBROUS CARBOHYDRATE SOURCES
Type Grams
Apple (1 medium – 3” diameter) 25
Blueberries (1/2 cup) 10
Grapefruit (1/2 cup) 12
Type Grams
Broccoli (1 cup) 6
Asparagus (4 spears or 4 oz.) 3
Spinach (1 cup) 1
Zucchini (1 cup) 4
Tip: Pay attention to the way your body processes carbohydrates. Dr. Barry Sears, author of The Zone believes that 25% of people process carbohydrates efficiently while the rest of us do not process them very well.
CHART OF ACCEPTABLE FOODS
Based on the glycemic response:
FRESH FRUITS:
Apple lemon
Applesauce, unsweetened lime
Apricot, fresh only mandarin oranges
Banana, green only nectarine
Blueberries orange
Boysenberries peaches
Casaba melon pears
Cantaloupe persimmon
Cherries plum
Figs, fresh only pomegranate
Grapefruit raspberries
Honeydew melon strawberries
Kiwi tangerines
CANNED FRUIT
Libby’s Natural Lite canned Pear Halves
Libby’s Natural Lite canned Sliced Peaches
JUICES
No sugars, high fructose corn syrup, grape juice or pineapple juice added. Juices elevate blood sugar significantly. Limit consumption or mix ½ juice with ½ water. Juices that contain pulp have a lower glycemic response than plain juices.
Unsweetened apple juice (1/2 cup)
Unsweetened grapefruit juice (1/2 cup)
Unsweetened orange juice (1/2 cup)
Tropicana Grovestand OJ (1 cup)
Unsweetened peach juice (1/2 cup)
Unsweetened pear juice (1/2 cup)
JAMS AND JELLIES
Polamer All Fruit Lite
Fructose jelly and jam
Sugar-free jelly and jam
ACCEPTABLE FOODS
VEGETABLES
Artichoke Leeks
Arugula Lettuce
Asparagus Mushroom
Avocado Mustard Greens
Brussel sprouts Okra
Beans, garbanzo Olives
Beans, wax or Italian Onions
Beans, green Pea Pods
Beans, lima (not canned) Peppers, all
Bean Sprouts Pickles, canned or fresh
Black eyed peas Radishes
Broccoli Rutabaga
Cabbage, any Sauerkraut
Cauliflower Snow Peas
Celery Spinach
Chick Peas Squash, summer yellow
Collard greens Sweet potatoes
Egg Plant Tomatoes
Endive Turnip greens
Green Pepper Water chestnuts
Kale Zucchini
Kohlrabi
SALADS
Avocado Cole slaw (fat free dressing)
Cobb salad Caesar salad
Green salad (no carrot) Vegetable salad (from above)
Chef salad Cucumber salad
Spinach salad Pasta salad (fat free dressing)
Fruit salad (from above) Crab Louis
Shrimp salad Pepperoncini pepper salad
Seafood salad
ACCEPTABLE FOODS
BEANS
Black eyed peas, fresh/frozen
Black beans, fresh frozen
Butter beans, canned, frozen or fresh
Chick peas, dried or canned (dried or better)
Garbanzo beans, canned/fresh
Lentils, green or regular
Green peas, dried or frozen
Kidney beans, dried or fresh, not canned
Lima beans, dried or fresh, not canned
Navy beans
Peas, green; dried or frozen
Peanuts
Pinto, dried
Soybeans, dried or canned
White haricot, dried
BREADS
Barley, coarse
Rye bread (rye flour=first ingredient)
Rye, coarse European style
Rye, whole grain
Rye, pumpernickel
Rye, 100% whole grain rye bread
100 % Whole grain and sprouted wheat bread (Shiloh Farms)
Pita bread (Alvarado farms sprouted wheat)
Sponge cake
Graham crackers
Ak-Mak 100% stone ground whole-wheat crackers
Nature’s Choice Real Fruit Bars
Shiloh Farms 100% Whole grain sprouted or cracked wheat
Alvarado Farms 100% Sprouted wheat bagels or breads
Braunschlaggar European style rye bread
Whole-wheat tortillas (with NO enriched flour)
Whole-wheat pita (with NO enriched flour)
EZEKIEL 4:9 Sprouted grain bread
ACCEPTABLE FOODS
CEREALS
Old fashioned Quaker Oats oatmeal (slow cooking)
General Mills Fiber One
Fiberwise
Pearled barley cereal
Buckwheat Kasha
PASTA
Pastas vary in their glycemic response ranging from 38-67, but all pastas are in the acceptable glycemic range. Spaghetti and long pasta have a lower glycemic response than macaroni or small shaped pastas.
If pasta is boiled for 5 minutes, the glycemic response is lower than that of pasta boiled for 15 minutes. Canned pastas are on the unacceptable food list.
PASTA SAUCES
Sauces made without corn syrup and sugar
RICE
Rice depends on the cooking time. The longer you cook rice, the higher the glycemic index. White rice cooked for 10-25 minutes plus has a high glycemic response, whereas the same rice cooked for only 5 minutes has a reasonable glycemic response. White rice, polished and boiled only 5 minutes is acceptable. Bran rice is better than other rice.
GRAINS
Couscous
Buckwheat kasha
Bulgar
Barley
ACCEPTABLE FOODS
DAIRY
Dannon Lite fruit yogurt
Yogurt, any brand, non-fat, sugar free
Frozen yogurt, any brand made with Nutrasweet and non-fat
Baskin Robbins, sugar-free, non-fat frozen yogurt
TCBY, nonfat sugar free frozen yogurt
Yoglace – frozen yogurt from I can’t Believe It’s Not Yogurt
TCBY, Yog-a-bar, sugar free, low-fat, vanilla frozen yogurt dipped
In a sugar-free chocolate substitute
Sherbert, sugar-free
Creamsicles, low-fat, artificially sweetened
Popsicles, sugar-free
Jell-O – Cook-n-serve, sugar-free pudding prepared w/skim milk
Skim Milk
Sour Cream
Cottage Cheese, any
Cheese, any (Alpine Lace Free n’ Lean and Lite-Line are healthy
Brands)
Cream cheese, any (Philadelphia Lite Whipped is a healthy choice)
Parmesan cheese, grated (not non-fat)
FATS/OILS
Olive Oil
Canola Oil
Corn Oil
Unsaturated corn oil Margarine
Non-fat, sugar-free Mayonnaise
I Can’t Believe It’s Not Butter Spray
(1/3-second spray is 1 serving)
SNACKS
Sponge cake (2slices)
Graham Crackers
Healthy Valley Apple Muffins (1)
Fig Newtons (2)
Nutrasweet jellos
Nutrasweet puddings
ACCEPTABLE FOODS
MISCELLANEOUS
Sugar-free gum
Soy sauce
Spices, any
Broth, low salt
Ketchup (2-3 teaspoons per day)
Mustard
Salsa (sugar-free, no corn syrup added)
DRINKS
Sodas and diet drinks (with Nutrasweet and NO maltodextrins
or glucose polymers)
Club Soda
Tonic Water (sugar free)
Coffee (w/skim milk and/or Nutrasweet or Black)
Tea (not instant)
Seltzer waters (sugar-free)
Flavored waters (sugar-free)
Lemonade (sugar-free or made with Nutrasweet)
Hot Chocolate (sugar-free)
SOUP
Campbell’s Healthy Request soups: Chicken Noodle,
Minestrone or Tomato
Nile Spice instant soups: Couscous Vegetable, Chicken Soup
w/Almonds, Couscous Lentil Curry
Progresso soup: Vegetable
Manhattan Clam Chowder
Chili
Shrimp Gumbo
Seafood Gumbo
Jambalaya
Onion Soup
Lentil Soup Italian Minestrone
Gazpacho Black Bean Soup
Bouillabaisse Bean & Pasta Soup (not canned)
Fish Soups
ACCEPTABLE FOODS
CHINESE FOOD
Chinese food is included because it has one of the lowest glycemic
of all the take-out or restaurant food. DO NOT EAT THE RICE.
Dim Sum, steamed seafood
Crab Meat Soup
Hot and sour soup
Shark fin soup
Watercress soup
Moo Goo Gai Pan
Chicken and broccoli
Chicken and Chinese vegetables (no carrots or baby corn)
Eggplant, not fried
Lo Mein
BBQ pork appetizer
Stir-fried green beans
Shrimp and vegetables (no carrots or baby corn)
Chicken in foil
Fish and seafood dishes (no carrots or baby corn)
PROTEINS
Not FRIED
Lean steaks
Lean roasts
Lean pork
Poultry, any
Cornish hen
Quail
Fish (any)
Tuna, canned or fresh
Shellfish
Egg substitute
Eggs (2 whole per week)
Egg whites
SUGARS/SWEETNERS
Fructose Nutrasweet Equal
Aspartame Sweet N’ Low Lactose(milk sugar)
UNACCEPTABLE FOODS
Based on the glycemic response:
FRUITS:
All dried fruits Papaya, ripe
Applesauce, w/added sugar Pineapple
Banana, ripe Prunes
Dates Raisens
Kiwi, very ripe Watermelon
Mango
JUICES:
Glycemic response of juices can vary according to pulp
content, concentration, etc. The following are extremely high
on the glycemic index.
Beet juice Watermelon juice
Carrot juice Pineapple juice
Celery juice Prune juice
Any juice sweetened with sugar or high fructose corn syrup or
corn syrup. The juices above are known for their cleansing and health
benefits. Keep this in mind. The glycemic index does have its
limitations. Fruits, Vegetables and their juices are one of
these limitations.
VEGETABLES:
Beets Potato, baked
Carrots French Fries
Corn, canned, fresh or frozen Mashed potatoes
Corn on the cob Instant potatoes
Lima beans Microwave potatoes
Parsnips Boiled potatoes
Winter squash Turnips
UNACCEPTABLE FOODS
BREADS:
Bagel, regular Hot dog buns
Barley, whole meal Pancakes
Biscuits Pumpernickel bread
Bread stuffing Rye, crisp bread
Bread sticks, Italian or regular Rye, whole meal
Corn bread Rye, commercial American
English Muffins Waffles
French baguette, plain or wheat White bread
Hamburger Buns White rolls
Whole meal bread Sourdough bread
CEREALS (cold):
Bran Flakes Puffed Rice
Corn Flakes Puffed Wheat
Corn Chex Rice Crispies
Cheerios Shredded Wheat
Grape nuts Wheetabix
CEREALS (hot)
Oat Bran Flakes Porridge Oats
Oat Bran Ready-to-eat processed
Instant Oatmeal Cereals
Oatmeal Porridge Wheaten
Wheat or Rice precooked
Rolled Oats
PASTA:
Canned pasta, with or without sauce
Canned noodles
Macaroni and cheese, canned
Spaghetti O’s
Gnocchi
Pasta cooked to long
UNACCEPTABLE FOODS
PASTA SAUCES:
Sauces made with corn syrup, sugar, honey or any
ingredients from the Unacceptable SUGARS list.
RICE:
Chinese Rice Rice Cakes
Brown Rice Rice Drinks
Glutinous Rice Sticky Rice
Instant Rice
White rice cooked to long.
DAIRY
Ice Cream, (low fat low sugar is best)
Tofu ice cream
Yogurt, with sugar and/or high glycemic fruits
Coffee creamers (use non-fat dry milk, skim milk or none)
FATS/OILS:
Butter Coconut Oil
Palm Kernel Oil Saturated Fats
Palm Oil MCT Oils
SNACKS:
Corn chips Popcorn, movie-theater
French fries Popcorn, packaged
Popcorn, air popped Potato chips
Popcorn cakes Pretzels
Popcorn, fat-free Rice cakes
(Popcorn fat free is a better bad choice if you must have it)
UNACCEPTABLE FOODS
DRINKS:
Any soda’s made with sugar or high fructose corn syrup
Gatorade or any sports drink made with Maltodextrins or
Glucose polymers (read label)
Kool-aid (made with sugar)
Fruit drinks (made with any of the ingredients from the
UNACCEPTABLE SUGAR or FRUIT list)
Flavored Waters (made with sugars or any of the ingredients
from the UNACCEPTABLE SUGARS list)
Instant tea
Lipton instant teas
Flavored coffees (made with any of the ingredients from the
UNACCEPTABLE SUGARS list
GRAINS:
Millet
SUGARS:
Sucrose (white sugar) Honey
Corn Syrup Molasses
High fructose corn syrup Maple Syrup
Glucose Maltodextrins
Dextrose Glucose polymers
Maltose Sucanat (cane juice)
SAMPLE MEALS
Based on the glycemic index:
Morning/Mid-day Meals
- 8” whole wheat tortilla; 4-6 egg whites; 1 oz. Alpine Lace free-n-lean cheddar cheese; salsa; 1 cup mixed berries (blueberries, strawberries or raspberries).
- General Mills Fiber One Cereal (1 serving); 1 cup skim milk; 4 egg whites with salsa or 1 cup veggies scrambled with eggs: mushrooms, onions or peppers.
- Huevos Rancheros: 3 egg whites w/ chopped onion, green pepper, tomato, chili powder and cilantro; ½ cup kidney beans (dried or fresh); 1 oz. low-fat cheddar cheese; 8” whole wheat tortilla
- Slow cooking oats (1/2 cup dry) with cinnamon and equal mixed w/blueberries and 1 scoop of protein powder on the side
- Eggs Florentine: 4-6 egg whites, 1 cup mushrooms, ¼ cup onions, 1cup spinach; 1 oz. low-fat mozzarella cheese; 1 piece of rye or sprouted wheat toast
- Bagel & Lox: 1 plain rye or sprouted wheat bagel; 3 oz lox or smoked salmon; with light cream cheese (Philadelphia lite whipped is a good brand)
- Egg-white omelet: 4 egg whites; 2-3 oz. chicken breast; 1 piece rye or sprouted wheat toast
- Dannon lite fruit yogurt (or any sugar-free/fat-free yogurt) with 1 scoop of Designer protein powder; 1 piece sprouted wheat bread with 1 tbs. Of peanut butter (tip: eat yogurt half way down the mix in 1 scoop of the protein powder, stir well)
Mid-day/Evening Meals
· 1 whole wheat or sprouted wheat pita pocket; 4 oz. turkey breast; tomato, onion, cucumber w. 2 tsp. Of non-fat/sugar-free mayonnaise or better yet mustard
· Vegetarian egg-salad pita: 9 oz. mashed tofu with chopped scallions, parsley, paprika, and garlic salt; 2 tsp non-fat/sugar-free mayo; tomato slices; 1 whole wheat or sprouted wheat pita pocket
· Chili: 4 oz. extra lean ground turkey browned with onions, mushrooms, green peppers, chili powder, oregano and 1 tsp. Olive oil; 1 cup kidney beans, 1 ½ cup crushed canned tomatoes (simmer
30 minutes); may top with 1 oz. shredded low-fat Monterey jack cheese
· Ginger Chicken Stir Fry: 4 oz. chicken breast with chopped onions, red and green peppers, mushrooms; 2 tsp. Grated ginger; 1 ¼ cup broccoli; 1 cup snow peas; 1 tsp. Peanut oil
· Curried Chicken: 4 oz. chicken breast browned with garlic, onions and red/green peppers and curry powder; 1 & ½ cups steamed veggies; ½ cup couscous
· Chicken Fajitas: 4 oz. chicken breast browned with 1 tbs. Of lime juice, red and green peppers and onions; 8” whole wheat tortilla; 2tbs. Guacamole; 4 tbs. Salsa; 1 cup gazpacho soup
· Grilled Chicken Caesar salad: 4 oz. chicken breast, 3 cups romaine lettuce; 2 tsp. Olive oil or canola oil based dressing
· 4-6 oz. tuna fish with scallions and celery and 2 tbs. Of fat-free/sugar-free mayo served on top of 2 cups of mixed greens; 1 cup of black bean soup or lentil soup
Treats
· 8 oz. Nutrasweet, non-fat frozen yogurt
· 8 oz. sugar-free sherbet
· Sugar-free Popsicles (w/nutrasweet)
· Jell-O brand sugar-free pudding prepared with skim milk
· Nature’s Choice brand Real Fruit Bar
· Graham Crackers (4 max)
· Nutrasweet Jell-O’s
· Nutrasweet Pudding’s
· Fig Newton’s (regular not the non-fat) (2 max)
Miscellaneous
The following is a list of miscellaneous items:
Sugar-free gum, Soy sauce, all spices, Low salt broth, 3 tsp. of ketchup per day, 3 tsp. of mustard per day, Salsa (sugar-free with no corn syrup), I can’t Believe It’s Not Butter” (1/3 second spray), Olive oil, Corn oil, Canola Oil, Unsaturated corn oil, Non-fat/sugar-free mayonnaise and Fructose sweetened or Sugar-free jelly and jam
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