Nutrition - ODAOPAAT

People often ask me what I eat, it's not all about what I eat but how often and portion size. I eat/snack all throughtout the day, 5 to 6 tims a day. Although people really wanted to know so I put a list together. Here are things that I generally eat and things that I would recommend. ENJOY!!

**It is always a good idea to look at the label on the package before purchasing. Check Calories, Fiber, and Fat. You should also look at the sodium, and carbohydrates. I know it sounds like a lot of work, but your body is worth it and once you get into a habit of it, it really doensn't take that much more time. Once you come home from the market, clean and package your meat, fruit, veggies, etc. so they are ready to eat. It will be more accessible that you will eat it!!

Also when you go out to a restaurant remember it is ok to ask questions about how the food is prepared and what is in your meal!!

Remember it is all about moderation!!

**The more fiber in the foods you eat the fuller you feel and the longer you could go without eating. Choose High Fiber foods! (Which are highlighted to help you)

Beans
Baked Beans, Black Beans, Kidney Beans, Lima Beans, Garbanzos, Pinto Beans, White Beans
** These are high in fiber between 6 - 10 grams (1/2 cup)

Beverages
Beverage Mix Ins (for water), Coffee (Black, Decaf, Starbucks 70cal), Tea (Iced or Hot), Milk (2% or fat free), Carbonated Water, WATER!!

Breads
**Breads (4-7 grams of fiber for 1/2 cup) - Whole Wheat, Pumpernickel, Seven Grain, Bagel (Wester Bagel/Pita - check package for high fiber), Sara Lee Bread (low calorie)
Cereals

**Bran Cereals are high in fiber (5-10 grams for 1/2 cup) - All -Bran, Bran Buds, 100% Bran, Fiber One, Cream of Wheat, Cream of Rice, Oatmeal(Weight Control & Weight Watchers), Raisin Bran, Shredded Wheat

Dairy
Butter(Can't Believe It's Not Butter), Cheese (Fat Free), Milk(2% or Fat Free), Cottage Cheese (Fat Free), Eggs(Whites), Frozen Yogurt, Pudding (Fat-Free or Sugar-Free), Ricotta (Fat-Free), Sour Cream (Fat Free), Soy Milk, Soy Cheese, Soy Yogurt, Yogurt (Fat Free), Weight Watchers Smoothies

Fish
Abalone, Calamari, Catfish, Clams, Cod, Crab, Flounder, Grouper, Halibut, Lobster, Mackerel, MahiMahi, Mussels, Oysters, Perch, Red Snapper, Salmon, Sardines, Scallops, Shrimp, Sole, Trout, Tuna

Fruit
Apples(fresh or applesauce-unsweetened), Apricots, Bananas, Beets, Berries(blackberries, blueberries,boysenberries, raspberries, strawberries), Blackcurrant, Cantaloupe, Cherries, Clementine, Coconut, Cranberry, Currants, Dates, Fig, Gooseberries, Grapefruit, Grapes, Guava, Honeydew melon, Kiwi, Lemons, Limes, Mandarin Orange, Mango, Melons, Nectarine, Oranges, Papaya, Passion Fruit, Peaches, Pears, Pinapple, Plums, Pomegranate, Raspberries, Rhubarb, Starfruit, Strawberries, Tamarillo, Tangerines, Watermelon

**Some of these you could cut up and freeze in the summer time so you have them handy later. (Grapes, Watermellon, Pineapple, Berries, etc)

****The highlighted items are high in fiber.

Grains
Barley, Bran, Buckwheat, Couscous, Brown Rice, Wheat, Wild Rice, Rye, Oat Bran, Pasta(Whole-Wheat), Wheat Tortillas, Wheat Crackers, Wheat Pitas

Meat & Poultry
Bacon, Beef (lean), Ground Turkey/Chicken, Chicken (w/o skin, Breast is best), Cornish Hen, Pork (Loin), Turkey
Healthy Choice Lunch Meats (6 - 7 slices for 60 calories)

**Do not Deep Fry anything, if you want to brown your meat use a little Extra Virgin Olive Oil
**Crock Pot, Broil or BBQ or if you have a Rotisserie

Snacks
Fiber One Bars, Jell-O (10 calorie), Jell-O Pudding (Fat Free), Pop Corn (Orville Redenbacher's mini bag), Rice Cakes, Yogurt (Yoplit Light), 100 Calorie Chocolate bars, Weight Watcher Bars, Weight Watcher Shakes & Snacks, Weight Watchers Muffins & Snack Cakes

Vegetables
Artichoke, Arugula, Asparagus, Avacodo, Beans(black, garbanzo, green, kidney, lima, navy, pinto refried, wax, white), Bean Sprouts, Bok Choy, Broccoli, Black-Eyed Peas, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celery, Chard, Collards, Corn, Cucumber, Eggplant, Garlic, Greens (beet, chard, collard, dandelion, kale, mustard, turnip), Green Beans, Green Onion, Herbs -All, Kale, Jicama, Leek, Lentils, Lettuce, Mushrooms, Okra, Olives, Onions, Parsnips, Peas(black-eyed, green, snow, sugar snap), Peppers, Pickle (unsweetened), Potatoes, Pumpkin, Radish, Rhubarb, Rutabaga, Sauerkraut, Scallions, Shallots, Spinach, Sprouts, Squash, Sweet Corn, Sweet Potatoes, Tomatoes, Turnips, Watercress, Yams, Yuca

**If you don't want the fat of a burger you could use a Portabello Mushroom and put it on the BBQ, it is meaty and juicy.

***Highlighted items are High in Fiber.

Misc.
Extra Virgin Olive Oil, Nonstick Cooking/Baking Spray, Gum (sugar free), Salad Dressing (Creamy/Italian Type Fat Free), Sunflower Oil, Mayonnaise, Canola Oil, Flaxseed Oil

Condiments
Baking Powder, Baking Soda, Bean Dip(fat free), Black Bean Sauce, Cajun Seasoning, Capers, Chives, Cocktail Sauce, Cocoa(Unsweetened), Extracts, Flavoring, Herbs, Horseradish, Hot Sauce, Ketsup, Lemon Juice, Lime Juice, Miso, Mustard, Pico de Gallo, Salsa, Soy Sauce, Spices, Spring Roll Dipping Sauce, Steak Sauce, Sugar Substitutes, Taco Sauce, Teriyaki Sauce, Tomato Sauce, Vinegar, Worcestershire Sauce

**Remember it's the way you cook and what you cook that makes a difference.