Tucson Personal Training Food List

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THE SEVEN ELEMENTS

NUTRITION

1. CARBOHYDRATES

40-60% of daily

caloric intake

2. PROTEIN

30-50% of daily

caloric intake

3. FAT

10-30% of daily

caloric intake

4. VITAMINS

RDA

5. MINERALS

A multi-vitamin &

mineral supplement

6. ELECTROLYTES

RDA

7. WATER

Body weight x .66oz. per day

1 gallon = 4 quarts

1 quart = 32 oz.

Protein= 4 calories per gram/Carbohydrates=4 calories per gram

Fat = 9 calories per gram/Sugar = 4 grams per tablespoon

Alcohol = 7 calories per gram

SAFE RECOMMENDATIONS

FOR

PROTEIN INTAKE

Type Grams of protein per # of body weight

Sedentary Adult .45

Active Adult .60

Growing Athlete .90

Adult Building Muscle 1.0 – 1.5

PROTEIN SOURCES

Type Grams

Egg Whites (large) 3-4 grams/egg white

(jumbo) 5 grams/egg white

Fish (4 oz.) 30

(Halibut, Haddock, Snapper,

Scallops, Shrimp, Tuna, Salmon)

Chicken (4 oz. – about ½ breast) 33

Turkey (4 oz. – lean ground without skin! 30

or a 4 oz. breast

Red Meat (4 oz.-lean cuts) 30

Designer Protein Powder- 2 scoops 32

Met Rx brand Meal Replacement Shake 38

Myoplex brand (EAS) Meal Replacement Shake 42

Myolite (EAS) Meal Replacement Shake 25

Skim Milk (1 cup – 8 oz.) 9

Yogurt (lite/non-fat) 11-13

Cheese (1 oz.) 9

Beans/Legumes read label

(not a complete protein w/o

a complex carbohydrate)

COMPLEX CARBOHYDRATE SOURCES

TYPE GRAMS

Oatmeal (1 serving = ½ cup dry) 29 grams

ie: Quaker Oats

Rye Bread (1 slice) 15-25 (read label)

Whole wheat pita (1 pocket) 28

Cream of Rice (1 serving = ¼ cup dry) 39

White/Sweet Potato

4 oz. = 1 small 28

8 oz. = 1 large 56

Couscous (1 oz. dry = ½ cup cooked) 22

Rice (1/2 cup cooked) 30

Kidney Beans (1/2 cup or 4 oz.) 24

(also a protein source)

FIBROUS CARBOHYDRATE SOURCES

Type Grams

Apple (1 medium – 3” diameter) 25

Blueberries (1/2 cup) 10

Grapefruit (1/2 cup) 12

Type Grams

Broccoli (1 cup) 6

Asparagus (4 spears or 4 oz.) 3

Spinach (1 cup) 1

Zucchini (1 cup) 4

Tip: Pay attention to the way your body processes carbohydrates. Dr. Barry Sears, author of The Zone believes that 25% of people process carbohydrates efficiently while the rest of us do not process them very well.

CHART OF ACCEPTABLE FOODS

Based on the glycemic response:

FRESH FRUITS:

Apple lemon

Applesauce, unsweetened lime

Apricot, fresh only mandarin oranges

Banana, green only nectarine

Blueberries orange

Boysenberries peaches

Casaba melon pears

Cantaloupe persimmon

Cherries plum

Figs, fresh only pomegranate

Grapefruit raspberries

Honeydew melon strawberries

Kiwi tangerines

CANNED FRUIT

Libby’s Natural Lite canned Pear Halves

Libby’s Natural Lite canned Sliced Peaches

JUICES

No sugars, high fructose corn syrup, grape juice or pineapple juice added. Juices elevate blood sugar significantly. Limit consumption or mix ½ juice with ½ water. Juices that contain pulp have a lower glycemic response than plain juices.

Unsweetened apple juice (1/2 cup)

Unsweetened grapefruit juice (1/2 cup)

Unsweetened orange juice (1/2 cup)

Tropicana Grovestand OJ (1 cup)

Unsweetened peach juice (1/2 cup)

Unsweetened pear juice (1/2 cup)

JAMS AND JELLIES

Polamer All Fruit Lite

Fructose jelly and jam

Sugar-free jelly and jam

ACCEPTABLE FOODS

VEGETABLES

Artichoke Leeks

Arugula Lettuce

Asparagus Mushroom

Avocado Mustard Greens

Brussel sprouts Okra

Beans, garbanzo Olives

Beans, wax or Italian Onions

Beans, green Pea Pods

Beans, lima (not canned) Peppers, all

Bean Sprouts Pickles, canned or fresh

Black eyed peas Radishes

Broccoli Rutabaga

Cabbage, any Sauerkraut

Cauliflower Snow Peas

Celery Spinach

Chick Peas Squash, summer yellow

Collard greens Sweet potatoes

Egg Plant Tomatoes

Endive Turnip greens

Green Pepper Water chestnuts

Kale Zucchini

Kohlrabi

SALADS

Avocado Cole slaw (fat free dressing)

Cobb salad Caesar salad

Green salad (no carrot) Vegetable salad (from above)

Chef salad Cucumber salad

Spinach salad Pasta salad (fat free dressing)

Fruit salad (from above) Crab Louis

Shrimp salad Pepperoncini pepper salad

Seafood salad

ACCEPTABLE FOODS

BEANS

Black eyed peas, fresh/frozen

Black beans, fresh frozen

Butter beans, canned, frozen or fresh

Chick peas, dried or canned (dried or better)

Garbanzo beans, canned/fresh

Lentils, green or regular

Green peas, dried or frozen

Kidney beans, dried or fresh, not canned

Lima beans, dried or fresh, not canned

Navy beans

Peas, green; dried or frozen

Peanuts

Pinto, dried

Soybeans, dried or canned

White haricot, dried

BREADS

Barley, coarse

Rye bread (rye flour=first ingredient)

Rye, coarse European style

Rye, whole grain

Rye, pumpernickel

Rye, 100% whole grain rye bread

100 % Whole grain and sprouted wheat bread (Shiloh Farms)

Pita bread (Alvarado farms sprouted wheat)

Sponge cake

Graham crackers

Ak-Mak 100% stone ground whole-wheat crackers

Nature’s Choice Real Fruit Bars

Shiloh Farms 100% Whole grain sprouted or cracked wheat

Alvarado Farms 100% Sprouted wheat bagels or breads

Braunschlaggar European style rye bread

Whole-wheat tortillas (with NO enriched flour)

Whole-wheat pita (with NO enriched flour)

EZEKIEL 4:9 Sprouted grain bread

ACCEPTABLE FOODS

CEREALS

Old fashioned Quaker Oats oatmeal (slow cooking)

General Mills Fiber One

Fiberwise

Pearled barley cereal

Buckwheat Kasha

PASTA

Pastas vary in their glycemic response ranging from 38-67, but all pastas are in the acceptable glycemic range. Spaghetti and long pasta have a lower glycemic response than macaroni or small shaped pastas.

If pasta is boiled for 5 minutes, the glycemic response is lower than that of pasta boiled for 15 minutes. Canned pastas are on the unacceptable food list.

PASTA SAUCES

Sauces made without corn syrup and sugar

RICE

Rice depends on the cooking time. The longer you cook rice, the higher the glycemic index. White rice cooked for 10-25 minutes plus has a high glycemic response, whereas the same rice cooked for only 5 minutes has a reasonable glycemic response. White rice, polished and boiled only 5 minutes is acceptable. Bran rice is better than other rice.

GRAINS

Couscous

Buckwheat kasha

Bulgar

Barley

ACCEPTABLE FOODS

DAIRY

Dannon Lite fruit yogurt

Yogurt, any brand, non-fat, sugar free

Frozen yogurt, any brand made with Nutrasweet and non-fat

Baskin Robbins, sugar-free, non-fat frozen yogurt

TCBY, nonfat sugar free frozen yogurt

Yoglace – frozen yogurt from I can’t Believe It’s Not Yogurt

TCBY, Yog-a-bar, sugar free, low-fat, vanilla frozen yogurt dipped

In a sugar-free chocolate substitute

Sherbert, sugar-free

Creamsicles, low-fat, artificially sweetened

Popsicles, sugar-free

Jell-O – Cook-n-serve, sugar-free pudding prepared w/skim milk

Skim Milk

Sour Cream

Cottage Cheese, any

Cheese, any (Alpine Lace Free n’ Lean and Lite-Line are healthy

Brands)

Cream cheese, any (Philadelphia Lite Whipped is a healthy choice)

Parmesan cheese, grated (not non-fat)

FATS/OILS

Olive Oil

Canola Oil

Corn Oil

Unsaturated corn oil Margarine

Non-fat, sugar-free Mayonnaise

I Can’t Believe It’s Not Butter Spray

(1/3-second spray is 1 serving)

SNACKS

Sponge cake (2slices)

Graham Crackers

Healthy Valley Apple Muffins (1)

Fig Newtons (2)

Nutrasweet jellos

Nutrasweet puddings

ACCEPTABLE FOODS

MISCELLANEOUS

Sugar-free gum

Soy sauce

Spices, any

Broth, low salt

Ketchup (2-3 teaspoons per day)

Mustard

Salsa (sugar-free, no corn syrup added)

DRINKS

Sodas and diet drinks (with Nutrasweet and NO maltodextrins

or glucose polymers)

Club Soda

Tonic Water (sugar free)

Coffee (w/skim milk and/or Nutrasweet or Black)

Tea (not instant)

Seltzer waters (sugar-free)

Flavored waters (sugar-free)

Lemonade (sugar-free or made with Nutrasweet)

Hot Chocolate (sugar-free)

SOUP

Campbell’s Healthy Request soups: Chicken Noodle,

Minestrone or Tomato

Nile Spice instant soups: Couscous Vegetable, Chicken Soup

w/Almonds, Couscous Lentil Curry

Progresso soup: Vegetable

Manhattan Clam Chowder

Chili

Shrimp Gumbo

Seafood Gumbo

Jambalaya

Onion Soup

Lentil Soup Italian Minestrone

Gazpacho Black Bean Soup

Bouillabaisse Bean & Pasta Soup (not canned)

Fish Soups

ACCEPTABLE FOODS

CHINESE FOOD

Chinese food is included because it has one of the lowest glycemic

of all the take-out or restaurant food. DO NOT EAT THE RICE.

Dim Sum, steamed seafood

Crab Meat Soup

Hot and sour soup

Shark fin soup

Watercress soup

Moo Goo Gai Pan

Chicken and broccoli

Chicken and Chinese vegetables (no carrots or baby corn)

Eggplant, not fried

Lo Mein

BBQ pork appetizer

Stir-fried green beans

Shrimp and vegetables (no carrots or baby corn)

Chicken in foil

Fish and seafood dishes (no carrots or baby corn)

PROTEINS

Not FRIED

Lean steaks

Lean roasts

Lean pork

Poultry, any

Cornish hen

Quail

Fish (any)

Tuna, canned or fresh

Shellfish

Egg substitute

Eggs (2 whole per week)

Egg whites

SUGARS/SWEETNERS

Fructose Nutrasweet Equal

Aspartame Sweet N’ Low Lactose(milk sugar)

UNACCEPTABLE FOODS

Based on the glycemic response:

FRUITS:

All dried fruits Papaya, ripe

Applesauce, w/added sugar Pineapple

Banana, ripe Prunes

Dates Raisens

Kiwi, very ripe Watermelon

Mango

JUICES:

Glycemic response of juices can vary according to pulp

content, concentration, etc. The following are extremely high

on the glycemic index.

Beet juice Watermelon juice

Carrot juice Pineapple juice

Celery juice Prune juice

Any juice sweetened with sugar or high fructose corn syrup or

corn syrup. The juices above are known for their cleansing and health

benefits. Keep this in mind. The glycemic index does have its

limitations. Fruits, Vegetables and their juices are one of

these limitations.

VEGETABLES:

Beets Potato, baked

Carrots French Fries

Corn, canned, fresh or frozen Mashed potatoes

Corn on the cob Instant potatoes

Lima beans Microwave potatoes

Parsnips Boiled potatoes

Winter squash Turnips

UNACCEPTABLE FOODS

BREADS:

Bagel, regular Hot dog buns

Barley, whole meal Pancakes

Biscuits Pumpernickel bread

Bread stuffing Rye, crisp bread

Bread sticks, Italian or regular Rye, whole meal

Corn bread Rye, commercial American

English Muffins Waffles

French baguette, plain or wheat White bread

Hamburger Buns White rolls

Whole meal bread Sourdough bread

CEREALS (cold):

Bran Flakes Puffed Rice

Corn Flakes Puffed Wheat

Corn Chex Rice Crispies

Cheerios Shredded Wheat

Grape nuts Wheetabix

CEREALS (hot)

Oat Bran Flakes Porridge Oats

Oat Bran Ready-to-eat processed

Instant Oatmeal Cereals

Oatmeal Porridge Wheaten

Wheat or Rice precooked

Rolled Oats

PASTA:

Canned pasta, with or without sauce

Canned noodles

Macaroni and cheese, canned

Spaghetti O’s

Gnocchi

Pasta cooked to long

UNACCEPTABLE FOODS

PASTA SAUCES:

Sauces made with corn syrup, sugar, honey or any

ingredients from the Unacceptable SUGARS list.

RICE:

Chinese Rice Rice Cakes

Brown Rice Rice Drinks

Glutinous Rice Sticky Rice

Instant Rice

White rice cooked to long.

DAIRY

Ice Cream, (low fat low sugar is best)

Tofu ice cream

Yogurt, with sugar and/or high glycemic fruits

Coffee creamers (use non-fat dry milk, skim milk or none)

FATS/OILS:

Butter Coconut Oil

Palm Kernel Oil Saturated Fats

Palm Oil MCT Oils

SNACKS:

Corn chips Popcorn, movie-theater

French fries Popcorn, packaged

Popcorn, air popped Potato chips

Popcorn cakes Pretzels

Popcorn, fat-free Rice cakes

(Popcorn fat free is a better bad choice if you must have it)

UNACCEPTABLE FOODS

DRINKS:

Any soda’s made with sugar or high fructose corn syrup

Gatorade or any sports drink made with Maltodextrins or

Glucose polymers (read label)

Kool-aid (made with sugar)

Fruit drinks (made with any of the ingredients from the

UNACCEPTABLE SUGAR or FRUIT list)

Flavored Waters (made with sugars or any of the ingredients

from the UNACCEPTABLE SUGARS list)

Instant tea

Lipton instant teas

Flavored coffees (made with any of the ingredients from the

UNACCEPTABLE SUGARS list

GRAINS:

Millet

SUGARS:

Sucrose (white sugar) Honey

Corn Syrup Molasses

High fructose corn syrup Maple Syrup

Glucose Maltodextrins

Dextrose Glucose polymers

Maltose Sucanat (cane juice)

SAMPLE MEALS

Based on the glycemic index:

Morning/Mid-day Meals

8” whole wheat tortilla; 4-6 egg whites; 1 oz. Alpine Lace free-n-lean cheddar cheese; salsa; 1 cup mixed berries (blueberries, strawberries or raspberries).
General Mills Fiber One Cereal (1 serving); 1 cup skim milk; 4 egg whites with salsa or 1 cup veggies scrambled with eggs: mushrooms, onions or peppers.
Huevos Rancheros: 3 egg whites w/ chopped onion, green pepper, tomato, chili powder and cilantro; ½ cup kidney beans (dried or fresh); 1 oz. low-fat cheddar cheese; 8” whole wheat tortilla
Slow cooking oats (1/2 cup dry) with cinnamon and equal mixed w/blueberries and 1 scoop of protein powder on the side
Eggs Florentine: 4-6 egg whites, 1 cup mushrooms, ¼ cup onions, 1cup spinach; 1 oz. low-fat mozzarella cheese; 1 piece of rye or sprouted wheat toast
Bagel & Lox: 1 plain rye or sprouted wheat bagel; 3 oz lox or smoked salmon; with light cream cheese (Philadelphia lite whipped is a good brand)
Egg-white omelet: 4 egg whites; 2-3 oz. chicken breast; 1 piece rye or sprouted wheat toast
Dannon lite fruit yogurt (or any sugar-free/fat-free yogurt) with 1 scoop of Designer protein powder; 1 piece sprouted wheat bread with 1 tbs. Of peanut butter (tip: eat yogurt half way down the mix in 1 scoop of the protein powder, stir well)

Mid-day/Evening Meals

· 1 whole wheat or sprouted wheat pita pocket; 4 oz. turkey breast; tomato, onion, cucumber w. 2 tsp. Of non-fat/sugar-free mayonnaise or better yet mustard

· Vegetarian egg-salad pita: 9 oz. mashed tofu with chopped scallions, parsley, paprika, and garlic salt; 2 tsp non-fat/sugar-free mayo; tomato slices; 1 whole wheat or sprouted wheat pita pocket

· Chili: 4 oz. extra lean ground turkey browned with onions, mushrooms, green peppers, chili powder, oregano and 1 tsp. Olive oil; 1 cup kidney beans, 1 ½ cup crushed canned tomatoes (simmer

30 minutes); may top with 1 oz. shredded low-fat Monterey jack cheese

· Ginger Chicken Stir Fry: 4 oz. chicken breast with chopped onions, red and green peppers, mushrooms; 2 tsp. Grated ginger; 1 ¼ cup broccoli; 1 cup snow peas; 1 tsp. Peanut oil

· Curried Chicken: 4 oz. chicken breast browned with garlic, onions and red/green peppers and curry powder; 1 & ½ cups steamed veggies; ½ cup couscous

· Chicken Fajitas: 4 oz. chicken breast browned with 1 tbs. Of lime juice, red and green peppers and onions; 8” whole wheat tortilla; 2tbs. Guacamole; 4 tbs. Salsa; 1 cup gazpacho soup

· Grilled Chicken Caesar salad: 4 oz. chicken breast, 3 cups romaine lettuce; 2 tsp. Olive oil or canola oil based dressing

· 4-6 oz. tuna fish with scallions and celery and 2 tbs. Of fat-free/sugar-free mayo served on top of 2 cups of mixed greens; 1 cup of black bean soup or lentil soup

Treats

· 8 oz. Nutrasweet, non-fat frozen yogurt

· 8 oz. sugar-free sherbet

· Sugar-free Popsicles (w/nutrasweet)

· Jell-O brand sugar-free pudding prepared with skim milk

· Nature’s Choice brand Real Fruit Bar

· Graham Crackers (4 max)

· Nutrasweet Jell-O’s

· Nutrasweet Pudding’s

· Fig Newton’s (regular not the non-fat) (2 max)

Miscellaneous

The following is a list of miscellaneous items:

Sugar-free gum, Soy sauce, all spices, Low salt broth, 3 tsp. of ketchup per day, 3 tsp. of mustard per day, Salsa (sugar-free with no corn syrup), I can’t Believe It’s Not Butter” (1/3 second spray), Olive oil, Corn oil, Canola Oil, Unsaturated corn oil, Non-fat/sugar-free mayonnaise and Fructose sweetened or Sugar-free jelly and jam