A Practical Guide to Eating

www.fiture.co

Why I Created this List

I created this practical food list because I wanted to help recommend foods that people can buy and eat while easily implementing it into their lifestyles to stay healthy. This is a very common question that I get and although I am not a certified nutritionist I have been in the fitness industry for a while and understand the importance of making fitness a lifestyle instead of a quick fix like everything on TV. So I created this list to share with everyone I hope you enjoy and please feel free to share with your friends and family. If you ever have questions contribute to my facebook wall www.facebook.com/gregeliteutah. I want to encourage you tell your friends about my facebook fan page so that I can also help them out as well. You can also find me on www.twitter.com/gregeliteutah and I also write a blog to further help people to make fitness a part of their lifestyle and make it fun and achievable at www.fiture.tumblr.com . Hope you enjoy you can always send me an email with any questions at gregmarshall17@gmail.com.Key tips

• Eat a protein and a carbohydrate in every meal• Drink a minimum of 64 ounces of water a day (8 glasses)• Eat as often as you can throughout the day to keep metabolism spiked• Have fun and be creative do not have the restrictive mindset of a “DIET”

Proteins

Chicken breastChicken ThighBeef (90/10, 93/7, 96/4)Turkey BreastGround TurkeyTurkey Bacon (Low Sodium)EggsEgg WhitesTuna FishSalmonTilapiaClamsScallopsShrimpFlounderSquidCrab

LobsterOysterLow Fat cheese stickCottage cheeseMilk (get lowest fat content you can handle)Yogurt (get low sugar kind)Black beansPinto BeansSoy beansSoy MilkWhey Protein PowderSoy Protein Powder

Carbohydrates

Whole Wheat BreadWhole Wheat PastaOatmeal (sugar free kind)Brown RiceApplePeachesPearsOrangeBananaCherriesApricotsBlackberriesBlueberriesGrapefruitKiwiPineappleMangoGrapes

PineappleMangoGrapesPrunesRaspberriesStrawberriesPapayaTomatoBroccoliCucumberCarrotsSquashSweet PotatoEggplantSpinachOnionsQuinoaAsparagusFigsLemon

Fats

AvocadoNatural Peanut ButterAlmondsPeanutsCashewsPecansSunflower seedsPumpkin seedsFlax seedsFlaxseed oilOlive OilFish OilsWild Alaskan SalmonMackerelWalnutsOlives

Snack Ideas

Apples with Peanut ButterProtein Shake/SmoothieLow Fat Cheese Stick

Meal Replacement Shake (EAS Myoplex is a good one but try different flavors to find your favorite)

Kashi Cereal Bars

Kashi Granola BarsYogurt with GranolaAlmonds or NutsAll organic or healthy juice with protein in itKashi CrackersTrail Mix (keep it to a smaller bag so sugar content is not too high)Protein BarsHalf of a turkey or tuna fish sandwichSaladTurkey and cheese wrap with whole wheat tortillaCelery sticks with peanut butterHandful of dry oat or bran cereal (my personal favorite kashi cinnamon harvest)

Cottage Cheese with fruitSlice of whole wheat bread with chunk of avocadoBowl of FruitLettuce wraps with Ham or Turkey

Salad Dressings and Condiments

(with all salad dressings use as little as you can preferably 2 tablespoons no more)Raspberry VinaigretteOlive OilOlive Oil and VinegarLow Fat Ranch DressingSalsa ( just watch for sodium content)Mustard ( just watch for sodium content)Spicy Mustard ( just watch for sodium content)Olive Oil Cooking SprayOrganic Tomato KetchupGarlic PowderHot Sauce ( just watch for sodium content)VinegarOreganoRed PepperKraft Reduced Fat Mayo with Olive Oil

SupplementsGreen TeaMulti VitaminBCAA supplementsGlutamineCreatineWhey ProteinSoy ProteinEgg ProteinCasein ProteinPlant Protein (for Vegans)Protein BarsZMAFlaxseed OilEssential Fatty AcidsOmega 3-6-9 OilGlucosamine and Chondroitin

Tips for Eating Out

• Try your best to avoid or limit Chinese food because it is really high in sodium and processed foods.• Sushi is a relatively healthy way to dine out as long as you do not order fried or cream cheese filled sushi rolls. Choose the low sodium soy sauce as well• When eating out in a sandwich shop like a subway order the 6 inch sub on wheat bread and choose the healthier meats like turkey breast and ham and order all of the veggies, go light on the cheese and mayo, and choose olive oil and vinegar as your dressings for best results.• When going to restaurants order a salad with low fat dressings and chicken on it. Be careful not to get a salad with too many bacon bits, croutons, or other high calorie toppings that make the salad unhealthy. Have more chicken in the salad to fill you up.• Most Restaurants have a healthy option menu or low calorie menu choose the foods that are in that menu as opposed to the regular items in the menu. It is better to make your food at home but if you are going to go out and eat choose the healthiest options possible.