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NUTRITION TIPS
BLOOD SUGAR LEVELS
CALORIE DENSITY
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CARBOHYDRATES
FOOD GROUPS FOR WEIGHT LOSS
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PROTEINS
• Biltong (pref.Venison)
• Canadian Salmon
• Crab
• Egg whites or substitutes
• Whole eggs (max 5 a week)
• Haddock
• Kingklip
• Lean ground beef
• Lean ham
• Lean ground chicken
• Lean ground beaf
• Lean pork
• Lobster
• Low-fat cheese (eg. Mozzarella, Edam, Ricotta, Feta)
• Low-fat or fat-free cottage cheese
• Ostrich Fillet
• Salmon
• Shrimp
• Skinless chicken breast
• Skinless turkey breast
• Shrimp
• Top round steak
• Top sirloin steak
• Trout
• Tuna
• Wild-game meat
CARBOHYDRATES
• All bran flakes
• Apple
• Baked potato
• Barley
• Basmati rice
• Beans
• Corn
• Fat-free yogurt
• Fruit (not too ripe)
• High-fiber cereal
• Oatmeal
• Parboiled white rice
• Provita
• Pasta (durum wheat alternatives)
• Pumpkin
• Rye bread
• Seed loaf
• Sweet potato
• Squash
• Steamed brown rice
• Steamed wild rice
• Strawberries
• Spinach pasta
• Whole-wheat bread
• Whole-wheat pita
• Whole-wheat Tortilla
• Whole grains
SPICES
• Basil
• Cayenne pepper
• Cilantro
• Cinnamon
• Cumin
• Curry
• Garlic
• Nutmeg
• Oregano
• Parsley
• Paprika
• Turmeric
• Vanilla
VEGETABLES
• Asparagus
• Artichoke
• Broccoli
• Brussels sprouts
• Cucumber
• Carrots
• Cauliflower
• Cabbage
• Celery
• Fennel
• Green beans
• Green peppers
• Lettuce
• Mushrooms
• Onion
• Peas
• Pumpkin/ Squash (small servings)
• Spinach
• Tomato
• Zucchini
VEGETARIAN PROTEINS
• Dried beans eg. lentils, butter beans, kidney beans - 3x per week (also high in carbs)
• Soy foods
• Tofu
• Texturized vegetable protein
• Veggie burgers
FATS
• Avocado
• Butter fish (also high in protein)
• Canola oil
• Flax seed oil
• Low-sodium nuts (also high in protein)
• Margarine (low in Trans-fats eg. canola)
• Natural peanut butter (also high in protein)
• Olives and olive oil
• Pumpkin seeds
• Safflower oil
• Sunflower oil
• Sunflower seeds
FATS TO AVOID
• Butter
• Chocolate
• Fried foods
• Full cream mayonnaise or salad dressings
• Full cream dairy products

 
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