FOOD the do's
the don'ts
what to eat
what not to eat
FRESH FISH
Fish is great. Very healthy, fulfilling and rich in Omega-3 fatty acids and other nutrients. You should eat fish (preferably fatty fish like salmon) every week.
NUTS AND SEEDS
Try Pumpkin Squash or Watermelon Seeds, Peanuts, Almonds, walnuts, sunflower seeds, etc. Rich in various nutrients, but very high in calories. Eat in moderation if you need to lose weight.
FRESH FRUIT
Increase variety, taste good, are easy to prepare and rich in fiber and Vitamin C. They’re still pretty high in sugar, so eat in moderation if you need to lose weight.
EGGS (Especially Egg Whites)
Eggs are among the most nutritious foods on the planet. The yolk is the most nutritious and healthiest part. Omega-3 eggs are best.
DAIRY
Cheese, cream, butter, full-fat yogurt, etc. Rich in healthy fats and calcium. Dairy from grass-fed cows will be rich in Vitamin K2, which is very important for health
Lean Beef and Veal (Low Fat)
Beef, lamb, pork, chicken, etc. Humans have eaten meat for hundreds of thousands of years. Unprocessed meat is good for you, especially if the animals ate natural foods (like beef from grass-fed cows).
TOFU
Tofu, made from soybean curds, is naturally gluten-free and low calorie, contains no cholesterol and is an excellent source of protein, iron, and calcium. Soy is the prime component of tofu and is a complete source of dietary protein, providing all of the essential amino acids needed.
FRESH VEGETABLES
Beans (Mature Soy Beans), Carrots, Brocolli, Cauliflower and others contain fiber and many nutrients that are essential for the human body. Eat vegetables every day.
SUGAR
Enemy Number 1, refined sugar puts your fitness program and your body at risk on a number of levels. Added sugar is addictive, highly fattening and a leading cause of diseases like obesity, diabetes and cardiovascular disease.
SODA
Welcome to the ingredients war. Before you drink, read the label. Sugar, aspertain, caffeine and others make sodas the enemy of those trying to stay fit.
FAST FOOD
Everyone's favorite is fast food. Who doesn't eat on the run. Avoiding fast food is always a good for your health and fitness regimen. Fast food restaurants are making an effort to make more healthy foods like salads and other foods.
CHIPS, SNACKS AND DIPS
Sorry, now you are going to have to find something different to snack on while watching the football game. That's if you want to seriously stay fit, build muscle and look better than a football player. Try raw veggies, nuts, and other natural foods.
DESSERTS
Once again sugar is your enemy. But realize there are many fresh fruits with natural sugar that make a great dessert. Use your imagination, splurg once in awhile and try combinations of good foods and slightly bad foods.
STARCHES AND BLEACHED FLOUR
Avoid grains if you need to lose weight, including bread and pasta. Foods that are highly processed are usually low in nutrients and high in unhealthy and unnatural chemicals.
CANDY
Some candy is actually good for you. Dark Chocolate is good for the heart. We all know your heart will need to be strong. But, excessive sugar in your diet will make fitness a bigger challenge.
Mitch
