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The Big Three: Carbohydrate, Protein, Fat

Grains: "Come Back to Earth"
Carbohydrate = FUEL for the Brain and Muscles

  • Main sources are breads, cereals, grains, beans, fruits and vegetables.
  • What to look for in a grain: the least processed forms of grain you can find.
  • Think brown and found close to the ground!
  • The best choices will have more than three grams of fiber per serving.

 


 

Protein: "The Less Legs the Better"
Protein = Building Blocks For Our Bodies

  • Protein builds muscle and maintains the immune system.
  • Main sources are lean meats, low-fat dairy, eggs and beans/legumes.
  • What to look for: lean protein sources. Typically, the less legs on the animal the protein came from, the better it is for you.
  • Try to include a lean protein source with every meal.
  • Protein needs increase with activity. Intake ranges from .5 grams (recreational exerciser) to 0.8g (building muscle mass) of protein per pound of body weight. You will never need more than 1 gram per pound for health or muscle mass gains. The palm of your hand equals about 30-40 grams of protein.

 


 

Fats: "Eat Healthy Fat"
Healthy Fats = Energy Density

  • Healthy fats provide energy, help to regulate blood sugar, improve cholesterol and keep you feeling full.
  • Omega-3 fatty acids improve cognition, decrease inflammation and enhance heart health. They are considered essential because your body cannot make them; you must get them through food. Omega-3s are found in fatty fish like salmon, trout and tuna, as well as flaxseed, walnuts and omega-3 fortified foods.
  • Try to get one serving of healthy fat per meal (two total servings of fatty fish per week).

 


 

Choose Your Fuel:

  High Octane Fuel: 91 Regular Octane Fuel: 89 Low Octane Fuel: 87
Carbs
(Grains)
  • Beans (black, kidney, navy)
  • Chickpeas
  • Blackeyed-peas
  • Brown rice, corn
  • Green peas
  • High-fiber crackers
  • Lentil, black bean and pea soup
  • Low-fat refried beans
  • Sweet potato/yam
  • Whole-grain bread
  • Whole-grain bagels
  • Whole-grain cereal
  • Whole-grain tortillas
  • Whole-grain waffles
  • Baked beans
  • Baked chips
  • Boiled new potatoes
  • Cereal bars
  • Corn tortillas
  • Cornmeal/cornbread
  • Crackers
  • Cream of wheat
  • Flour tortillas
  • French bread
  • French toast
  • Hamburger/hot dog buns
  • Macaroni
  • Pancakes
  • Pasta
  • Pita bread
  • Pretzels
  • Ravioli
  • Rice cakes
  • Spaghetti
  • Waffles
  • White bread
  • White rice
  • Biscuits
  • Croissants
  • Doughnuts
  • Fettuccini alfredo
  • French fries
  • Hash browns
  • Mashed potatoes
  • Muffins
  • Pop tarts
  • Refried beans
  • Sugary cereals
Protein
  • 95% ground beef or turkey
  • Beans and peas
  • Chicken, white meat/skinless
  • Deli meat (turkey, ham, beef)
  • Eggs (especially omega 3 eggs)
  • Egg whites
  • Lean beef steak
  • Lean ham steak
  • Lean jerky
  • Low-fat cottage cheese
  • Yogurt
  • Milk: Non-fat and 1%
  • Nut butters: Almond/peanut
  • Non-fried fish
  • Tofu
  • Trimmed pork chops
  • Tuna (in water)
  • Turkey, white meat/ skinless
  • 85% ground beef or turkey
  • Chicken, dark/skinless
  • Milk: 2% and low-fat flavored
  • Turkey, skinless/dark
  • Turkey bacon
  • Turkey sausage
  • 75% ground beef or turkey
  • Bacon
  • Beef or pork ribs
  • Bratwurst
  • Chicken, with skin
  • Fried chicken
  • Fried fish/seafood
  • Frozen pizza
  • Ham on bone
  • Regular cottage cheese low-fat
  • Whole milk/ chocolate milk
Fat
  • Avocado
  • Flax seed and flax oil
  • Natural almond butter
  • Natural peanut butter
  • Olive oil
  • Canola oil
  • Peanuts
  • Pumpkin seeds
  • Raw almonds
  • Raw cashews
  • Raw pecans
  • Raw pistachios
  • Raw walnuts
  • Sunflower seeds
  • Butter (in small amounts)
  • Dry-roasted nuts/seeds
  • Reduced fat mayo
  • Reduced fat salad dressing
  • Reduced fat sour cream
  • Reduced fat cheese
  • Regular peanut butter
  • Fried foods
  • Honey-roasted nuts/seeds
  • Margarine
  • Mayonnaise
  • Ranch and other salad dressing
  • Regular cheese
  • Sour cream
  • Coconut oil