DR. DAVE'S FITNESS FACTS
Foods to USE
Meats & Fats: Choose lean meats (chicken, turkey, veal, and non-fatty cuts of beef with excess trimmed: one serving = 3 oz of cooked meat.) Also, fresh or frozen fish, canned fish packed in water, and shellfish (lobster, crab, shrimp, and oysters.) Limit use to no more than one serving of these per week. Shellfish are high in cholesterol but low in saturated fat and should be used sparingly. Meats and fish should be broiled (pan or oven) or baked on a rack.
Eggs: Egg substitutes and egg whites (use freely). Egg yolks (limit to two per week).
Fruits: Eat three servings of fresh fruits per day (1 serving = 1/2 cup.) Be sure to have at least one citrus fruit daily. Frozen or canned fruit with no sugar or syrup added may be used.
Veggies: Most vegetables are no limited (see Foods to Avoid.) One dark-green (string beans, escarole) or one deep-yellow (squash) vegetable is recommended daily. Cauliflower, broccoli, celery, as well as potato skins are recommended for their fiber content. Fiber is associated with cholesterol reduction. It is preferable to steam vegetables, but they may be boiled, strained, or braised with polyunsaturated vegetable oil (see below.)
Beans: Dried peas or beans (1 serving = 1/2 cup) may be used as a bread substitute.
Nuts: Almonds, walnuts, and peanuts may be used sparingly (1 serving = 1 TBSP.) Use pumpkin, sesame, or sunflower seeds.
Breads & Grains: One roll or one slice of whole-grain or enriched bread may be used, or three soda crackers, or four pieces of melba toast as a substitute. Spaghetti, rice, or noodles (1/2 cup) or 1/2 large ear of corn may be used as a bread substitute. In preparing these foods, do not use butter or shortening; use soft margarine. Also, use egg and sugar substitutes. Choose high-fiber grains, such as oat and whole wheat.
Cereals: Use 1/2 cup of hot cereal or <= cup cold cereal per day. Add a sugar substitute if desired, with 99% fat-free or skim milk.
Dairy: Always use 99% fat-free or skim milk, diary products such as low-fat cheeses (farmer's un-creamed diet cottage cheese), low-fat yogurt, and powdered skim milk.
Fats & Oils: Use soft (non-stick) margarine, vegetable oils that are high in polyunsaturated fats (such as safflower, sunflower, soybean, corn, & cottonseed.) Always refrigerate meat drippings to harden the fat and remove if before preparing gravies.
Desserts & Snacks: Limit to two servings per day; substitute each serving for a bread/cereal serving: ice-milk, water sherbet (1/4 cup); unflavored gelatin or gelatin flavored with sugar substitute (1/3 cup); pudding prepared with skim milk (1/2 cup); egg white soufflés, unbuttered popcorn (11/2 cups.) Substitute carob for chocolate.
Beverages: Fresh fruit juices (limit 4oz per day); black coffee, plain or herbal teas, soft drinks with sugar substitutes, club soda (preferably salt-free), cocoa made with skim milk or non-fat dried milk and water (sugar substitute added if desired), clear broth.
Alcohol: Limit to two servings per day.
If you have any questions regarding fitness and wellness, please feel free to contact me at (817) 648-6999.
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