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14 High Quality Fitness Foods


1) Brown Rice

Absorbs slowly into the body and gives you more energy for a longer period of time. A portion of steamed rice combined with a portion of a quality protein and a vegetable is a meal.

2) Oatmeal/ Oat Bran

A food that has shown to improve one's cholesterol profile. Avoid high-sugar instant oatmeals, use slow-cooking oats instead. You may use sugar substitute and cinnamon for flavor.

3) Sweet potatoes or Yams

A good complex carbohydrate with lots of vitamins and minerals. Bake, boil, or microwave. (Keep serving size to 1/2 cup)


4) Yogurt

Should be combined with a protein. (Mix non-fat yogurt with non-fat cottage cheese for a quick and easy mid-morning meal or evening snack.)


5) Fruit

A good carbohydrate that comes in a pre-portioned size and is packed full of vitamins and minerals. Some are better for you than others- see carbohydrate classification of fruits and vegetables.


6) Vegetables

High nutrient foods that are not a significant source of protein or carbohydrates, but contain lots of vitamins, minerals, phytonutrients, and fiber- which improve cholesterol profile. (4-6 cups of vegetables each day)


7) Whole Grain Bread

Must be consumed in limited quantities. 1 slice = 1 serving of carbohydrates. To be eaten no more than once daily. (Use Alvarado Street Bakery breads--California Style)


8) Poultry (Chicken and Turkey)

Baked or grilled, chicken and turkey breasts are excellent choices of whole-food proteins. They’re low in fat, high in protein, and are readily available. (You can also buy poultry breast meat in ground form and make meat loaf, tacos, or hamburgers out of it.)


9) Whole Eggs, Egg Whites and Egg Substitutes

Packed with protein, good fats & zero carbohydrates (Always cook thoroughly.)


10) Lean Red Meat

Lean red meat is high in protein and only about seven percent fat. Choose the top round cut, top sirloin, shank, round, flank, or chuck.


11) Water

A vital life-force. You body requires water for all functions/ processes. Also assists in weight loss. Drink a minimum of 8-10 glasses of pure water daily.


12) Nuts/ Seeds

Excellent source of fiber and Omega 3 fatty acids. Caution: Nuts and seeds are very calorie dense- eat only 10-12 almonds or walnuts, or, 1/8 cup sunflower, pumpkin, or flax seeds daily. Always choose raw nuts or seeds.


13) Protein Drink

A great and tasty way to supplement vital protein in the diet. Low in carbohydrates, high in protein (as much as 22 grams per scoop). Always mix with water. (Two scoops protein powder + 10 almonds = a meal!)


14) Meal Replacement Bars

Contains the correct balance of carbohydrates, proteins, fats, and fiber. (1 Bar with a glass of water = a meal!)