Survival of the Fittest

by | Diabetes Management, Healthy eating, Preventive health information

Food List

Survival of the Fittest

Macronutrients (Fancy Term for Fats, Protein, Carbohydrates)

Healthy Fats (9calories/Gm)

  • Olive oil
  • Coconut oil
  • Nuts
  • Avocados
  • Coconut
  • Nut butters
Protein (lean vs fat) 4 calories/Gm

  • Lean beef, chicken, turkey, port
  • Seafood
  • Beans, lentils
  • Soy, non meat protein
  • Eggs
Non Starchy

  • Green vegetables
  • Greens
  • Celery
  • Cucumber
  • Cabbage – all colors
  • Tomatoes
  • Carrots
  • Cauliflower
  • Zucchini
  • Summer (yellow)squash
   Starchy

  • Potatoes
  • Corn
  • Peas
  • Pasta
  • Grains (rice, quinoa, couscous)
  • Butternut squash
  • Acorn squash
Dairy and non- Dairy

  • Milk
  • Cheese
  • Yogurt
  • Cottage Cheese
Fruits

  • Apples
  • Pears
  • Oranges
  • Berries (all varieties)

 Beverages

Acceptable

  • Milk – look at sugar content
  • Water
  • Unsweetened/lighty sweeten tea
  • Coffee – watch additives (cream and sugar)
  • Club soda, mineral water – on occasion
Less Acceptable

  • Diet Soda – limit amounts
  • Juices – have very high sugar content
  • Alcohol – in order of preference
  • Wine, beer, liquor – one drink for women, two for men

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