FOODS FOR LIFE
GRAINS – Gains are not recommended for the first 2 weeks. After that, use the guide below and limit to 1 cup per day. If you are still losing weight, only use these during lunch but always eat your 6 oz. of protein and veggies and keep it within a 400-600 calorie meal.
Bread fuels your body with complex carbohydrates. Look for brands with a whole grain listed as the first ingredient or with at least 3 grams of fiber per slice (about 10% of the recommended daily amount*). White bread contains B vitamins and iron.
Cereal can be a quick, nutritious breakfast or snack. Choose brands with "whole grain" symbols or statements on packages and those with at least 3 grams of fiber per serving (about 10% of the recommended daily amount*). To reduce sugar, try unsweetened cereals topped with your favorite fruit.
Crackers – A tasty way to get some whole grains. The most healthful brands list a whole grain as the first ingredient and contain the least saturated fat and 0 grams trans fat per serving. If you’re watching sodium, choose low-sodium varieties.
Pasta – A family favorite that can provide vitamins, minerals and fiber. One cup of cooked pasta contains about 200 calories, so watch your portion size. Choose whole-wheat pasta to boost fiber-one cup offers about 6 grams, almost 25% of the recommended daily amount.
MEATS – 6 ounces per day while losing weight is recommended
Beef – A 3-oz serving provides nearly 40% of the recommended daily amount of zinc.* Research shows zinc helps keep the immune system healthy, and is essential for physical and mental development. Opt for lean beef cuts and use lower-fat cooking methods most often: grill, broil, roast, braise, stew or stir-fry.
* Beef is not recommended for the 9 day cleanse
Chicken can be a lean protein source. Use baked, barbequed or grilled chicken in salads and sandwiches. A 3-oz. serving of skinless chicken breast provides more than half the recommended daily amount of niacin,
* a B-vitamin needed for healthy skin, nerves and digestion.
Ground Turkey – Research suggest protein may play a role in weight management. Ground Turkey can be lean, high-protein pick. Choose "lean" or "extra lean" to save the most fat and calories. To boost flavor, add herbs and spices to turkey meatloaf, burgers and tacos.
Nuts can provide heart-healthy fats, vitamins, minerals and fiber. Their healthy fats may help our heart, but watch portion size to manage calories. A small handful makes a satisfying snack. Only eat unsalted, dry roasted almonds, walnuts, pine nuts or Brazil nuts. DO NOT SUBSTITUTE FOR ANY OTHER KIND.
Pork can be a lean protein source. In fact, six common cuts have less fat than skinless chicken thigh. Look for "loin" in the name, which signals a lean cut. Keep pork moist and flavorful by marinating, using spice rubs and not overcooking.
* Not recommended for the 9 day cleanse
Soy Burgers – Soy contains "complete" protein just like meat, with nine amino acids the body needs to build and repair body cells. Top soy burgers with reduced-fat-cheese, salsa or pineapple slices.
OILS & DRESSINGS
Oil & Shortening – Most vegetable oils provide healthy unsaturated fats. Since all oils contain about 120 calories per tablespoon-even "light" versions-watch portion size. Choose shortenings with 0 grams trans fat per serving.
* Use Olive oil or coconut oil as the best of the "vegetable" oils
Salad Dressing – A delicious way to help get your greens. Two tablespoons is a serving, so watch your portion size. Calories range from about 10 to 150 per serving, depending on variety. Trim fat with "low calorie," "light", "reduced fat" or "fat free" dressings. Spritzers are excellent by Wishbone.
Salmon – Rich in healthy omega-3 fatty acids, which may benefit heart, health, eye health and immune system. Bake, poach, grill or microwave salmon filets and steaks, or use leftovers in salads and pastas.
Shrimp – High in protein, low in saturated fat and about 130 mg of cholesterol per 3-oz. serving. Shrimp can fit into a heart-healthy diet-just keep total cholesterol intake to less than 300 mg daily.
* Toss shrimp into salads or skewer on kabobs.
Tilapia – A lean, protein-packed entree choice with just 110 calories, 2 grams of fat and about 45% of the recommended daily amount of protein per 3 oz. serving.* This mild-tasting fish can be grilled, broiled or blackened and is delicious in fish tacos!
FRUITS – while losing weight, stick to apples, pears and all berries. Everything else breaks down to sugar.
Blueberries – The antioxidants in this "superfood" may help improve age-related memory loss. Sprinkle blueberries on fruit salad, yogurt parfaits or whole-grain pancakes.
Apples – An apple a day really may keep the doctor away. The pectin in apples may lower blood cholesterol levels and help stabilize blood sugar. Antioxidant in apples may help protect cells and promote heart health. Spread slices with peanut butter or toss diced into salads
Baby Spinach – With this "super food," health-promoting phytonutrients are in the bag. Two carotenoids in spinach may help eyes stay healthy. Pile spinach onto sandwiches or stir into soups.
Broccoli – "Stalk" this "super food" for its unique antioxidant compounds, which may help protect against certain cancers. Squeeze lemon over steamed broccoli florets or add to pastas, soups and stir-fries.
Cauliflower – A "super food" full of health-promoting phytonutrients, some compounds in cauliflower may help protect cells from damage and contribute to healthy immune function. Try mashed cauliflower instead of mashed potatoes for a lower-carb side dish.
Eggplant – Its deep purple skin contains powerful antioxidants called anthocyanadins, which may help protect body cells from damage. Stack meaty grilled eggplant slices with other vegetables to make a delicious Panini sandwich.
Greens – The nutrients in these "super foods" may help immunity, and bone, eye and skin health. Among other nutrients, greens contain plenty of vitamin K-important for bone health. Sauté chopped greens, pine nuts, raisins and minced garlic in olive oil.
Red Bell Peppers – This "super food" is a surprisingly good source of vitamin C. Among its many benefits, vitamin C is an antioxidant that may help protect cells. In fajitas, stir-fries and kabobs, bell peppers add color and nutrition.
CANNED AND JARED FOODS
Canned Beans – Provide plant protein that can be fat-free. Reduce sodium by rinsing whole beans under cold, running water. Check the label for at least 10% of the Daily Value of iron per serving and 3 grams of fiber per serving (about 10% of the recommended daily amount*).
*Recommended FDA nutrient Daily Values and USDA food amounts based on a 2,000-calorie diet
Pasta Sauce – Can provide vitamins and other nutrients, Choose tomato sauce over meat or creamy sauces to trim fat. Check the label for at least 10% of the Daily Value of vitamins A and C per serving. *Just a half-cup of tomato sauce gives you 20% of the recommended daily 2 1/2 cups of vegetables.*
* Not recommended for the 9 day cleanse.
Canned Soups – Warming and satisfying, many soups fill you up without a lot of calories. Choose broth-based over creamy soups to trim fat. Look for lower-sodium or reduced-sodium types if you’re watching sodium. Bean, barley and vegetables are some ingredients that may signal fiber.
* Not recommended for the 9 day cleanse
Frozen Vegetables – Freezing helps lock in key nutrients. Eat a colorful mix to get a variety of nutrients such as vitamins A, C, folate and potassium. Toss into pastas, soups and casseroles to boost nutrition and taste. If you have the Isagenix Soup, toss some veggies in it for a complete filling meal.