Food Sources Table

[ 0 ] October 23, 2012 |

Carbohydrate Sources

Category Items
Excellent Carbohydrates Vegetables

  • Spinach
  • Kale
  • Romaine lettuce
  • Broccoli
  • Cauliflower


  • Blueberries
  • Blackberries
  • Strawberries
Very Good Carbohydrates Vegetables

  • Eggplant
  • Brussels sprouts
  • Red pepper
  • Cabbage
  • String beans
  • Onion


  • Plum
  • Pink Grapefruit
  • Tomato
  • Kiwi
Good Carbohydrates Vegetables

  • Yellow squash
  • Celery
  • Cucumber


  • Pear
  • Orange
  • Red grapes
  • Green grapes
“Small Portion Only” Carbohydrates
  • Wholegrain/Wholemeal/Rye Bread
  • Wholegrain/Wholemeal Pasta
  • Wholegrain/Wholemeal Rice
  • Sweet Potatoe
  • Quinoa
  • Oats
Bad Carbohydrates
  • Non Wholemeal Pasta
  • Non Wholemeal Rice
  • Non Wholemeal Bread
  • Most Cereals (except unsweetened oat/wheat based ones)
  • Sweets (and anything sugary)
  • Fruit Juices
  • Bagels
  • Donuts
  • Muffins
  • Anything High Glycemic Index

Protein Sources

Category Items
Excellent Protein
  • Mackerel
  • Turkey breast
  • Haddock
  • Cod
  • Salmon
  • Tuna steak
  • Lobster
  • Sea bass
  • Snapper
Very Good Protein
  • Chicken breast
  • Eggs white only
  • Freshwater bass
  • Prawns/Shrimp
  • Crab
  • Trout
  • Cottage cheese (low fat)
  • Tuna, canned in water
Good Protein
  • Pork well-trimmed
  • Tofu
  • Beef well-trimmed
  • Lamb well trimmed
  • Tempeh
  • Soy imitation meat products
  • EXTRA lean mince steak
  • Eggs whole
  • Skimmed milk
  • Light/Low fat cheese
  • Beans
  • **Nuts and seeds contain protein but also fats (usually good fats). More of a good fat source really but worth mentioning here
Low-Quality Protein
  • Ground Or Mince Beef
  • Sausage
  • Bacon
  • Burgers
  • Salami etc
  • Any Fatty Meat Basically
  • Full fat cheese

Fat Sources

Category Items
Good Quality Fats
  • Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
  • Olive oil
  • Olives
  • Avocado
  • Canola oil
  • Almond butter
  • Sunflower, Sesame and Pumpkin seeds
  • Fatty fish (salmon, mackeral, trout, sardines, herring etc)
Poor Quality Fats
  • Lard
  • Butter
  • Cream
  • Mayonnaise
  • Most creamy sauces
  • Skin from a chicken
  • High fat cuts of meat
  • Ice Cream
  • Fried foods
  • Chocolate
  • Junk snack food like potato chips (that’s crisp to our UK friends!)
  • General baked foods such as pizza, cookies, cakes etc



Avoid Substitute With
Eggs 2-3 egg whites
Mayonnaise Extra light mayonnaise
Whole milk Skimme milk
Butter or Margarine Light/Fat free margarine/butter
Cheese Light/Reduced fat cheese
Cream Zero fat yoghurt (watch for the high sugar though – Aim for single figures)
Ice Cream Reduced fat/light ice cream or frozen fat free (and low sugar) yoghurt
Creamy sauce Tomato based sauce (if in doubt choose red!)



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Category: Charts And Tables

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About the Author ()

Kate Robinson is a country girl who never had to worry about her weight until she piled on the pounds in her twenties. After years of depression, self pity, binge eating and yo yo dieting, she finally managed to lose 71 pounds and got back her figure and her life! The experience affected her so much that she vowed to help as many people as possible to do the same. Kate teamed up with some industry experts to provide the right information and support when you need it most.

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