KarenGonline.com
 BEST FOOD CHOICES
Fit Tips

"THINGS or PEOPLE" may make it harder for us to reach our goals, but WE are the only ones responsible for decisions we make.

Print friendly "Top 10 Rules". | Print friendly "Best Food Choices"

PROTEINS:  YOU NEED TO EAT THESE AT EACH MEAL

Serving size:  The size of the palm of your hand
3 oz meat = approx 20 Gr. Protein

Chicken Breast
Extra Lean (96%) ground beef
Beef Tenderloin
Top Sirloin
Egg whites or substitute
Cod, Halibut, Tilapia , Swordfish
Salmon
Shrimp
Tuna-water packed or fresh, low sodium is best, or Fresh Tuna filet
Ground Turkey Breast, NOT GROUND TURKEY
Extra Lean Pork
Low or Non-fat Cottage Cheese
Protein drinks
Greek Yogurt

CARBS: THESE NEED TO BE EATEN EARLY IN THE DAY

Serving size: The size of your fist or approx 1 C. Cooked

Whole Grain Breads
Ezekiel Bread/Ezekiel Muffins
Sweet Potato/Yam-Women’s serving=4 oz
Low Carb Tortilla
Beans-serving size ½ C
Old Fashioned Oatmeal, serving size ¼ c dry for fat loss for women
Whole Wheat Pasta,           “           “             “                 “
Brown /Wild                    “              “            “                 “
Strawberries- Blueberries
Apples
Grapefruit
Melons

FIBEROUS CARBS--VEGETABLES - Can be eaten at any meal

Serving size: The size of your fist, or approx 1 C. cooked

Asparagus
Broccoli
Brussel sprouts
Cabbage
Carrots
Cauliflower
Celery/Mixed greens
Cucumber
Green Beans
Lettuce
Low Sodium Salsa
Mushrooms (Fresh)
Peppers
Tomatoes
Spinach
Squash
Zucchini