Here
is a list of foods a personal trainer friend made up for me, I need to start
eating healthier and it will help to loose weight too.
Breakfast
foods or snack foods
Oatmeal
Plan or mix with fresh fruit and nuts
Cereal
no sugar type
Eggs
Fresh
fruit
bananas,oranges,apples,grapes,mangoes,kiwi,quauas,pears,
Fat
free yogurt
Berries
of any kind blue,straw,black
Avocados
Milk
2% or skim
Vegetables
Potatoes
Yams
Carrots
Corn
Green
beans (real Good)
Black
beans
Pinto
beans
Onions
Broccoli
Main
course items dinner/ lunch
Skinless
chicken (white)
Fish
(any kind as much as possible)
Lean
red meat (beef or pork)
Fullers
in meals
Brown
rice
Low
fat cottage cheese
Low
fat cheeses
Peanut
butter
Nuts
(almonds, walnuts, sunflower)
Bread
whole grains only any kind
Protein
bars low sugar as snack
Protein
shakes low fat and low carbs type
Coffee
2 cups a day
½
gallon water per 100lbs weight mix all day not all at once.
Note:
load most of your carbs in the am before noon. Try to stay with
fillers, veggies, main meal, and snack foods after noon mix water and coffee
all day and if you need a snack mid day or mid afternoon use protein bars or
shake. Eat small meals all day at least 6 per day if possible don’t try to
catch up in one meal if you miss a meal. If you can try to us
some kind of exercise three times per week 20 minutes.