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Tuesday, May 29, 2012

Eating Clean – Approved Foods List



According to Jamie Eason and Bodybuilding.com, here is a list of approved clean foods! 

Oils

Use sparingly

  • sunflower oil
  • coconut oil
  • walnut oil
  •  avocado oil
  •  olive oil
  •  grapeseed oil 
  •  pumpkin seed oil

Fatty proteins

Healthy fats are often built into the meals. In the event they are not, pay attention to the serving size. Males typically get a full serving and females, a half serving.
  • avocado
  • coconut
  • walnut
  • cashews
  • almonds 
  • nut meal/flour 
  • seeds 
  • all natural peanut butter 
  • salmon 
  • sea bass
  • mackerel Limit, high in mercury
  • bluefish
  • trout
  • mussels
  • bluefin tuna

Lean proteins

Ladies: 6 – 8 oz portion, Guys: 8 – 10 oz portion
  • soul
  • flounder
  • cod
  • halibut
  • mahi mahi
  • red snapper
  • orange ruffy Limit, high in mercury
  • ahi tuna Limit, high in mercury
  • swordfish Limit, high in mercury
  • tilapia
  • grouper
  • corvina
  • cobia
  • egg whites
  • chicken breast
  • extra lean ground turkey
  • london broil
  • top round
  • turkey
  • pork chops
  • game meat
  • bison
  • tofu
  • tempeh
  • shellfish
  • scallops 

Flours

  • spelt flour
  • wheat flour 
  • oat flour
  • chickpea flour 
  • rice flour 
  • quinoa flour 

 

Sweeteners

  • sugar free maple syrup use sparingly
  • coconut sugar
  • applesauce (no sugar added) 
  • birch sugar Ideal(xylitol)
  • Stevia in the Raw or Truvia

 

Fruits

It’s best to choose berries in the morning and a citrus or banana directly following your workout, to eat in conjunction with your protein.

 

Melons

  • honeydew
  • cantaloupe
  • wintermelon

 

sub acid (low cal):

  • apple
  • papaya
  • pear
  • raspberry 
  • blackberry
  • blueberry
  • cherry
  • mango
  • guava

 

acid (high water content, low cal):

  • orange
  • passionfruit 
  • strawberry
  • tangerine
  • tomato
  • grapefruit

 

Sweet (more calorie & nutrient dense)

These are to be used before a workout because they are more insulin-responsive.
  • banana
  • date
  • fig 
  • persimmon

 

Vegetables

Prepare vegetables by either steaming or grilling (may also eat raw). Stay away from anything sauteed or fried.

 

Flower bud:

  • broccoli
  • cauliflower 
  • artichoke

 

Seeds:

  • beans 

 

Leaves:

  • kale
  • collard greens
  • spinach
  • arugula
  • beet greens
  • chard
  • turnip greens
  • endive
  • lettuce
  • mustard greens
  • watercress
  • garlic chives
  • Cabbage 

 

Leaf sheaths:

  • leek 

 

Buds:

  • brussels sprouts
  • capers

 

Stems:

  • Kohlrabi

 

Stems of leaves:

  • celery
  • rhubarb 
  • lemon grass

 

Stem shoots:

  • asparagus
  • bamboo shoots
  • ginger

 

Tubers:

  • potatoes
  • jerusalem artichokes
  • taro

 

Whole-plant sprouts:

  • soybean 
  • mung beans
  • alfalfa

 

Roots:

  • carrots
  • parsnips 
  • beets
  • radishes
  • rutabagas
  • turnips

 

Bulbs:

  • onions
  • shallots
  • garlic

 

Fruits used as vegetables:

  • tomatoes
  • cucumbers
  • squash
  • zucchini
  • pumpkins
  • peppers
  • eggplant
  • tomatillos
  • okra
  • avocado

 

Legumes:

  • green beans
  • lentils
  • snow peas
  • soybean 
Note: Best options are fresh and frozen. However, if you choose canned, check for additives and high sodium.

 

Superfoods

  • Goji
  • Cacao
  • Spirulina
  • Chia
  • Flax 


Dairy

  • Unsweetened almond Milk
  • Unsweetened rice milk
  • Greek Yogurt
  • Cottage Cheese 

 

Condiments

  • Sauerkraut
  • Kim Chee
  • Tempeh
  • Apple Cider Vinegar
  • Balsamic or Raspberry Vinaigrette
Champagne Vinegar
  • Red Wine Vinegar
  • White Vinegar
  • Rice Vinegar
  • KetchupHeinz Reduced Sugar or Wholefoods Organic
  • Reduced Sodium Soy Sauce
  • Reduced sodium Teriyaki sauce
  • Salsa or Fresh Pico de gallo Tomatillo or Regular
  • Hot sauce or Chalula
  • Steak sauce (low sugar)
  • Chili Paste
  • Herb Pastes  ginger, garlic, cilantro, etc
  • Tomato paste
  • Tomato sauce 
  • Mustard Yellow or dijon
  • Broth Low sodium fat free beef, vegetable, and chicken
  • Worcestershire Sauce  no high fructose corn syrup
  • Fat free cooking spray 

Misc

  • Braggs Liquid Aminos
  • Salt
  • Herbamere Seasoning Salt
  • Nutritional Yeast
  • Dry Herbs
  • Spices
  • Coffee
  • Tea
  • Vanilla and Almond extract

 

Carbs/Starches

  • barley
  • Ladies – 3/4 cup
    Guys – 1 1/2 cup

  • corn tortilla (Food for Life brand is best)
  • Ladies – 2-3
    Guys – 4-5

  • Cream of Wheat/Rice or Rye
  • Ladies – 1 serving
    Guys – 2 servings

  • Ezekial bread (made by Food for Life)
  • Ladies – 1 slice
    Guys – 2 slices

  • lentils
  • Ladies – 3/4 cup
    Guys – 1 1/2 cups

  • oats
  • Ladies – 1 serving
    Guys – 2 servings (1 cup)

  • whole wheat pasta
  • Ladies – 1 cup
    Guys – 2 cups

  • potato (white, only occasionally)
  • Ladies – 5 oz
    Guys – 7-8 oz

  • brown rice
  • Ladies – 3/4 cup
    Guys – 1 1/2 cup

  • rice cakes
  • Ladies – 3
    Guys – 4

  • Sweet Potato
  • Ladies – 4-6 oz
    Guys – 7-8 oz

  • Pinto
  • Ladies – 3/4 cup
    Guys – 1 1/2 cup

  • Chickpea
  • Ladies – 3/4 cup
    Guys – 1 1/2 cup

  • Kidney
  • Ladies – 3/4 cup
    Guys – 1 1/2 cup

  • Adzuki
  • Ladies – 3/4 cup
    Guys – 1 1/2 cup

  • Mung
  • Ladies – 3/4 cup
    Guys – 1 1/2 cup

  • White Beans
  • Ladies – 3/4 cup
    Guys – 1 1/2 cup

  • Navy
  • Ladies – 3/4 cup
    Guys – 1 1/2 cup

  • Black Beans
  • Ladies – 3/4 cup
    Guys – 1 1/2 cup

  • Farro
  • Ladies – 1/2 cup cooked
    Guys – 3/4 cup cooked

  • Quinoa
  • Ladies – 1/4 cup cooked
    Guys – 1/2 cup cooked

  • Couscous
  • Ladies – 1/4 cup cooked
    Guys – 1/2 cup cooked
Information Source: All credit given to Bodybuilding.com!
Eason, Jamie (2011, November 8). The Jamie Eason LiveFit Trainer Approved Foods List. Retrieved from http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-approved-foods-list.html

 

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