Carbohydrates and Grains
1 slice 100% whole grain bread
1 slice 100% whole grain bagel or pita
½ cup oatmeal
Small sweet potato
Small baked potato
½ cup brown or wild rice
½ cup whole grain pasta
½ cup whole grain cereal (3g. fiber)
Low-fat Triscuit crackers
Fibrous carbohydrates: Fruits
1 apple
1 orange
Half a banana or grapefruit
Red grapes
Melons, any kind
Dried apricots or prunes
½ cup cooked fruits
¼ cup blueberries
½ cup strawberries
¾ cup calcium-fortified juice
Fibrous carbohydrates: Veggies
Peppers
Mushrooms
Carrots
Cabbage
Beets
Tomatoes
Romaine lettuce
Winter squash
Broccoli
Cauliflower
Spinach
Avocadoes
1 cup raw, ½ cup cooked veggies
¾ cup vegetable juice
¼ cup salsa
Dairy
1 cup skim milk
1 cup yogurt
1.5 oz. natural cheese
2 oz. processed cheese
Protein
2-4 oz. cooked lean meat, poultry or fish
½ cup low-fat cottage cheese
Protein shake (20 grams per serving) contains BCAAs (Branched Chain Amino Acids for muscle recovery), and is low in sugar and carbohydrates.
4 egg whites
1 cup cooked beans
3 oz. tofu or veggie burger
1 oz nuts or seeds
Healthy Fats
1 tsp. canola, extra virgin olive, peanut, corn, safflower or soybean oil
Flaxseed meal
2 T. peanut butter
Black Olives
Dark Chocolate
Sweets, Dessert & Bad Fats
12 oz. soft drink
1 small candy bar
2 T. sugar or jam
2 small cookies
½ cup ice cream
1 slice of pie or cake
1 T. butter or shortening
2 T. sour cream or cream cheese
