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    Get Fit 21 Food Guide One Page 2

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    This document provides a food guide that categorizes carbohydrates, proteins, fats, and other foods into three categories: enjoy, moderate, and reset meals. The enjoy category includes foods lower in carbohydrates like quinoa, berries, broccoli, salmon, and olive oil. The moderate category includes foods like brown rice, bananas, sweet potatoes, red wine, and yogurt. The reset meals category includes foods higher in carbohydrates and processed foods like bagels, chips, soda, and white bread, to be limited to one meal per week.

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    Get Fit 21 Food Guide One Page 2

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    api-235884639
    276 views1 page
    This document provides a food guide that categorizes carbohydrates, proteins, fats, and other foods into three categories: enjoy, moderate, and reset meals. The enjoy category includes foods lower in carbohydrates like quinoa, berries, broccoli, salmon, and olive oil. The moderate category includes foods like brown rice, bananas, sweet potatoes, red wine, and yogurt. The reset meals category includes foods higher in carbohydrates and processed foods like bagels, chips, soda, and white bread, to be limited to one meal per week.

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    This document provides a food guide that categorizes carbohydrates, proteins, fats, and other foods into three categories: enjoy, moderate, and reset meals. The enjoy category includes foods lower in carbohydrates like quinoa, berries, broccoli, salmon, and olive oil. The moderate category includes foods like brown rice, bananas, sweet potatoes, red wine, and yogurt. The reset meals category includes foods higher in carbohydrates and processed foods like bagels, chips, soda, and white bread, to be limited to one meal per week.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    276 views1 page

    Get Fit 21 Food Guide One Page 2

    Uploaded by

    api-235884639
    This document provides a food guide that categorizes carbohydrates, proteins, fats, and other foods into three categories: enjoy, moderate, and reset meals. The enjoy category includes foods lower in carbohydrates like quinoa, berries, broccoli, salmon, and olive oil. The moderate category includes foods like brown rice, bananas, sweet potatoes, red wine, and yogurt. The reset meals category includes foods higher in carbohydrates and processed foods like bagels, chips, soda, and white bread, to be limited to one meal per week.

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    Food Guide

    Enjoy Moderate Reset Meal


    Carbohydrates: Carbohydrates: Carbohydrates:
    Grains: Bran, Quinoa, Wheat Germ, Wild Rice Grains: : Barley, Brown Rice, Bulgur Wheat, Buckwheat Groats, Corn Grains: : All other rice, Bagel, Biscuit, Cereals, Gnocchi, Granola, Granola
    Fruits: Apple, Apricots, Blackberries, Blueberries, Cherries, Coconut, Figs, Tortillas, Couscous, Farro, Millet, Oatmeal (steel cut or rolled oats), Bars, Instant Oatmeal, Potato Bread, White Potatoes, White Bread, White
    Grapes, Grapefruit, Kiwis, Lemon, Nectarines, Oranges, Passion Fruit, Polenta, Red Rice, Rye Bread, Whole Wheat Pasta, Whole Wheat Tortillas Pasta
    Peaches, Pears, Plums, Pomegranate, Raspberries, Strawberries, (no hydrogenated oils), Sushi Rice, Vermicelli Rice, Whole Grain Bread Fruits: Dried Fruit
    Tomatoes Fruits: Bananas (ripe), Mango, Melons (Honeydew, Cantaloupe, Vegetables: Rutabaga, Turnip (cooked), All other Potatoes, Cooked
    Vegetables: Artichoke, Arugula, Asparagus, Bamboo Shoots, Beets, Bok etc.), Papaya, Pineapple, Plantains (not green, cooked), Watermelon Carrots
    Choy, Broccoli, Brussels Sprouts, Cabbages, Carrots (raw), Cauliflower, Vegetables: Beets (cooked), Butternut Squash, Pumpkin, Spaghetti Processed Foods: Beer, Cakes, Candy Bars, Chips,
    Celery, Chili Pepper, Collard Greens, Cucumber, Eggplant, Green Beans, Squash, Sweet Corn, Sweet Potatoes, Water Chestnuts, Yams Commercially-baked pastries, Condiments Containing Added Sugar,
    Green Peas, Jicama, Kale, Leeks, Mushrooms, Mustard Greens, Onion, Wine: Red Wine Cookies, Crackers, Doughnuts, French Fries, Fruit Juices, High Fructose
    Peppers, Pickle, Plantains (green, cooked) Radishes, Rhubarb, Romaine Proteins: Corn Syrup Ice Cream, Muffins, Packaged Snack Foods, Popcorn, Potato
    Lettuce, Spinach, Turnip, Zucchini Chips, Rice Cakes, Soda Pop, Tapioca, White or Enriched Flour, White and
    Meats: 80% Lean Ground Beef, Chicken Thigh, Beef Jerky (low sugar),
    Legumes: Beans (Black, Garbanzo, Great Northern, Kidney, Lima, Navy, Ham, Pork Ribs, T-bone steak, Turkey Jerky (low sugar) Brown Sugar
    Pinto, Soy, etc.), Lentils Dairy: All other yogurts
    Fats:
    Dairy: Milk or Unsweetened Soy Milk Condiments: Agave, BBQ Sauce, Coconut Sugar, Honey, Ketchup
    Nuts and Seeds: Chestnuts
    Proteins: Beverages: Alcoholic Beverages, Diet and Regular Soda, Juices
    Dairy: Butter (grass fed), Cream Cheese, Ghee, Heavy Whipping Cream,
    Meats: 95% Lean Ground Beef, Chicken Breast, Crab, Duck, Eye of Sour Cream Proteins:
    Round, Flank Steak, Halibut, Herring, Lobster, Mackerel, Pork Loin, Meats: Bologna, Brats, Breaded Fish/chicken, Fried Meats, Pork Bacon,
    Condiments: Mayonnaise, Ranch Dressing (low sugar), Soy Sauce
    Salmon, Sardines, Shrimp, Sirloin, Tender Loin, Tilapia, Tuna, Turkey Sausage
    Bacon, Turkey Breast, Whole Eggs, Veal *No more than 3-5 servings a week.
    Other: Protein Bars
    Dairy: Cottage Cheese, Plain Greek Yogurt
    Fats:
    Soy Products: Tempeh, Tofu, TVP
    Processed Foods: Hydrogenated and Partially Hydrogenated Oils,
    Fats: Lard, Margarine, Microwavable/Prepackaged Meals
    Fruits: Avocado, Olives Dairy: Coffee Creamers
    Nuts and Seeds: Almonds, Almond Flour, Cashews, Coconut Flour,
    Chia, Flax, Hazelnuts, Natural Nut Butters, Peanuts, Pecans, Pumpkin *Only to be eaten from 1 meal per week
    Seeds, Pine Nuts, Pistachios, Roasted Nuts (unsalted and unsweetened),
    Sesame Seeds, Sunflower Seeds, Walnuts
    Dairy: Cheeses (American, Cheddar, Blue, Brie, Monterey Jack,
    Mozzarella, Parmesan, Provolone, Swiss)
    Oils: Avocado, Coconut Oil. Fish, Flaxseed, Macadamia Nut, MCT Oil,
    Olive
    Beverages: Unsweetened Almond Milk
    All Herbs & Spices: Basil, Cinnamon, Herbal Teas, Garlic,
    Ginger, Oregano, Parsley, Shallot, Vanilla, Pepper, Lemon Pepper, etc.
    Condiments: Balsamic Vinegar, Dry Packets of Ranch and Taco
    Seasoning, Hummus, Lemon Juice, Mustard, Peanut Butter Powders,
    Salsa (no sugar added), Stevia, Unsweetened Coconut Flakes, Vinegar

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