Diet Advice - Food Choices

Foods Choices

All foods fit into one of the three categories: Protein, Carbohydrates or Fat.

Protein

Once digested, yields amino acids, essential for the growth and repair of tissues. Can be converted to fat if not used.

Benefits: Building block for the tissue repair, required for proper immune system function, decreases glycemic index of carbs.

Examples: Meat, fish, nuts, legumes, dairy.

Carbohydrate

Once digested, yields sugar (glucose). Can be converted to fat if not used. Lack essential amino acids, vitamins, minerals (‘empty calories’).

Benefits: Provide bulk to diet, energy source, main source of fuel for the brain.

Examples: Vegetables, fruits, bread, pasta, rice, sugar, alcohol, legumes.

Fat

Benefits: Ensures cell and skin health, aids the body in transporting fat soluble vitamins, decreases glycemic index of carbs.

Important Notes

For insulin control moderate carbohydrate intake while increasing protein and ‘good’ fats.

Diet Advice - Good Choices

Meat & Proteins - The leaner the better

Best cooking methods: baked, broiled, grilled, steamed. Free range, hormone & additive-free preferably.

  • Chicken – Skinless
  • Eggs – Omega-3 enriched, free range
  • Fish – Ocean fish, not farm-raised or fresh water fish
  • Lamb
  • Lean beef – Coleman
  • Boar’s Head (Less than 5 times/week)
  • Legumes – Lentils, dried beans, dried peas, etc.
  • Shellfish – Crab
  • Shrimp
  • Lobster (Less than 2 times/week
  • Tuna or Chicken Salad – Made with small amount of canola mayo
  • Turkey – Skinless.

Vegetables – Low Glycemic

  • Asparagus
  • Broccoli
  • Cabbage/Cauliflower
  • Celery
  • Cucumber/Squash/Zucchini
  • Green Beans
  • Leafy Greens (Endive, Spinach, Collard Greens, etc.)
  • Onions/Radishes
  • Tomatoes

Fruits – Low Glycemic

  • Apples
  • Berries
  • Dried Apricots
  • Grapefruit/Oranges/Citrus Fruits
  • Peaches/Pears.

Dairy - Organic and low-fat preferably

  • Butter – Better to cook with
  • Cheeses (less than 5 times/week)
  • Cottage Cheese – Low-fat
  • Cream Cheese – Low-fat
  • Milk – Skim or 1%
  • Yogurt – Unsweetened.

Starches - No more than 3 times/week, in small amounts

  • 100% Rye/Pitta/Protein Enriched Bread (1 slice)
  • Oatmeal – Old Fashioned/Natural/Pinhead
  • Pasta – Legume
  • Aartichoke
  • Spinach
  • Soy
  • Egg
  • Rice – Wild or Brown
  • Sweet Potatoes/Yams.

Good Fats - Oils should be organic, cold or expeller pressed

  • Avocados
  • Nuts – Almonds
  • Cashews
  • Macadamias
  • Raw
  • Salmon
  • Sardines
  • Sesame Oil
  • Tuna
  • Canola Oil – Newman’s own Salad dressing uses canola oil
  • Flaxseed Oil – Udo’s Choice
  • Olive Oil.