Food Sources Table
Carbohydrate Sources
| Category |
Items |
| Excellent Carbohydrates |
Vegetables
- Spinach
- Kale
- Romaine lettuce
- Broccoli
- Cauliflower
Fruits
- Blueberries
- Blackberries
- Strawberries
|
| Very Good Carbohydrates |
Vegetables
- Eggplant
- Brussels sprouts
- Red pepper
- Cabbage
- String beans
- Onion
Fruits
- Plum
- Pink Grapefruit
- Tomato
- Kiwi
|
| Good Carbohydrates |
Vegetables
- Yellow squash
- Celery
- Cucumber
Fruits
- 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
|
Tips
| 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!) |
Sources:
http://sourcesofinsight.com/high-quality-carbs-proteins-and-fats
http://www.helpguide.org/life/healthy_diet_fats.htm
http://www.nutritionvista.com/Nutrition/fat-facts,22.aspx
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Category: Charts And Tables
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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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