Monday, May 7, 2012

F.Y.B. Foods

Flatten Your Tummy Foods

Carbohydrates: Eat a fist sized portion from the carbs or fruits list with every meal.                                                           

Protein: Eat a palm sized portion with every meal.                                                                                                       

Fats: Eat a thumb-sized portion with every meal.

Vegetables: Add at least two fist-sized portions to at least two meals each day,  You may eat unlimited green (asterisked) with all of your meals.                                                       

Fruits: Eat a fist sized portion from the carbs or fruits list with every meal.                                                                                                                               

Sweetners: Use sweetners very sparingly.


Carbs!
Amaranth
Barley
Beans:
Adzuki
Black
Black-eyed
Broad
Butter
Fava
Garbonzo (Chick Peas)
Kidney
Lentils
Lima
Mung
Navy
Pinto
Soy
White
Bran (Whole Grain)
Bread (Whole Grain)
Buckwheat (Whole Grain)
Bulgar (Whole Grain)
Corn
Crackers (Whole Grain)
Leek
Milk
Milk - Soy
Millet (Whole Grain)
Oatmeal (Whole Grain)
Palm Hearts
Parsnips
Pasta (Whole Grain)
Peas
Potato (Baked)
Potato (Sweet)
Pumpkin
Quinoa (Whole Grain)
Rice (Brown)
Rice (Wild)
Rye (Whole Grain)
Taro
Tortilla (Whole Grain)
Yams
Yoghurt (Fat-Free)



Proteins!
Dairy                                    (Low Fat or Fat Free)Steak - Flank
Steak - Top Round
Cheese:Steak - Top Sirloin
AmericanTurkey Bacon
CheedarTurkey Breast
CottageTurkey, Ground
Cream CheeseVenison
FetaWild Game Meat
Mozzarella 
QuarkSeafood
RicottaCrab
SwissLobster
 Mussels
Egg WhitesOctopus
Greek YogurtOysters
 Scallops
FishShrimp
AnchovieSquid
Catfish  
CodVegetarian (Low Fat) 
FlounderSeitan
HakeSoy Foods
HalibutTempeh
MackerelTofu
Mahi MahiVeggie Burgers
Perch  
Salmon  
Sardine  
Snapper  
Sole  
Swordfish  
Tilapia  
Trout  
Tuna  
   
Meat (Lean Only)  
Beef, Ground 
Buffalo 
Chicken Breast 
Duck 
Kangaroo 
Lamb 
Pork Tenderloin 
Steak - Eye of Round 



Fats!
Avocado
Egg Yolk (one)
Olives
Nut Butters:
Almond Butter
Cashew Butter
Peanut Butter
Sesame Butter
Sunflower Butter
Nuts (Dried/Raw):
Acorns
Almonds
Beechnuts 
Brazilnuts 
Butternuts 
Cashews 
Hazelnuts 
Hickorynuts 
Macadamias 
Peanuts 
Pecans 
Pine Nuts 
Pistachio Nuts 
Walnuts 
Seeds (Dried): 
Flax 
Pumpkin/Squash 
Safflower 
Oils: 
Fish Oils 
Flaxseed Oil 
Nut Oils 
Oil Spray (Pam) 
Olive Oils 
Udo's Oil 
Vegetable Oils 



Veggies!
Alfalfa*
Artichoke
Asparagus*
Bamboo Shoot
Beans (Green)
Beetroot
Broccoli*
Brussel Sprouts*
Cabbage*
Carrot
Cauliflower
Celery*
Chard (Swiss)*
Chinese Cabbage
Collards*
Cress
Cucumber*
Eggplant
Endive*
Fennel*
Gourd
Kale*
Lettuce*
Mushroom
Okra*
Onion
Peas (Snow)
Peppers
Pumpkin
Radish
Seaweed (Kelp)*
Spinach*
Squash (Summer)
Squash (Winter)
Tomatillo
Turnip
Watercress*
Zucchini*



Fruits
AppleTamarillo
ApricotTangerine
BananaTomato
BlackberryWatermelon
Blueberry 
Boysenberry 
Cherimoya 
Cherry 
Clementine 
Cranberry 
Currant 
Date
Durlan 
Fig 
Gooseberry 
Grape 
Grapefruit 
Guava 
Huckleberry 
Jack Fruit 
Kumquat 
Lemon 
Lime 
Loquat 
Lychee 
Mandarin 
mango
Mulberry
Nectarine
Orange
Papaya
Passion Fruit
Peach
Persimmon
Pineapple
Plantain
Plum
Pomegranate
Ouince
Rambutan
Raspberry
Rhubarb
Starfruit
Strawberry



Sweetners!
Agave Nectar
Honey
Pure Maple Syrup


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