By now, you know there is no quick fix to losing weight and becoming nutritionally healthy. Below you will find favorable food items out of each food group for consideration to incorporate into your diet. You should incorporate one of each at breakfast, lunch and dinner. Snacks should consist of a protein and a low glycemic index (LGI) food item, meaning they do not spike insulin levels as opposed to high glycemic index (HGI) food items that do.
Grains
Whole wheat breads, pitas, rolls
1 cup Oatmeal
1 cup of Bulgur Wheat
1/2 cup of brown rice
Fruit
Apples
Cucumbers
Oranges
Lemons
Tomatoes
Vegetables
Broccoli
Cabbage
Lettuce
Carrots
Spinach
Dairy
1 cup of yougurt
1 oz of cheese
1 cup of cottage cheese
2 egg whites
Protein
Beans
Tofu
3 - 4oz of Lean Meats
Soy or Whey Protein Powder
Fats
Use Sparingly
No Fried Foods
