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Diet For a Fit Lifestyle

Stew Smith, CSCS

This week, I received an email from a former naval officer, who needed to get back moving again. The good news is that he started just before Thanksgiving, which will help him avoid a few extra pounds we gain at parties, imbibing spirits, big sports weekend snacks, Thanksgiving and Christmas feasts, and several other big meals during the Holidays. It all adds up to our caloric intake. The “former pilot – now desk jockey” writes:

I started working out using your 45 Day Plan for Beginners last week and already am feeling better than I have in a decade. Of course, I did NO activity other than work behind a desk after getting out of the Navy in the 90’s. But, I need some assistance with the Food Plan you have. Do you have a simple list that could break down the foods I should be eating and not eating or at least try to limit? PS – love the water consumption.

I have updated the plan a bit but will add the following chart in a few days as requested. Here is what I would recommend to eat MORE of and LESS of in order to have energy to exercise and build lean muscle, help with health issues such as high blood pressure and cholesterol, and assist with weight loss of fat.

Protein Rich Foods

Choose more of:

- Fish and Shellfish

- No skin

- No fat meats (all trimmed)

- Smaller servings of meat, seafood, poultry

- Beans, peanut butter, tofu, whole wheat pasta, nuts

- Egg whites

- Protein Bars (if needed)

- Skim or 1% milk

- Yogurt, low fat cheese

Limit or omit these foods:

- Fried Chicken / poultry

- Fatty ground meat

- Liver / Organ meats

- Bacon

- Sausage and other high fat meats

- Eggs with yolks

- 2% or whole milk / ice cream/ whipped cream

- Whole milk cheeses / sour cream

Vitamin / Carbohydrate Rich Foods

Choose more of:

- Raw, steamed, boiled, colorful vegetables

- Green leafy / romaine lettuce

- Whole grain / multi grain bread / pasta

- Fruit juice seasoning (lime / lemon etc)

- Fruits with skin – apples, pears, peaches…

- Other fruits – banana, oranges, grapes

Limit or omit these foods

- Fat – Fried vegetables

- Iceberg lettuce (little value)

- White bread / regular pasta

- Cream sauce, cheese sauce, butter

- Canned fruits in syrup

- Coconut – high in saturated fat

Foods with Fat / Healthful Nutrients

Choose more of

- Non trans fat bread spreads

- Some heart healthy margarines

- Cooking with olive oils, sunflower oil …

- Salad dressing without saturated fat

- Nuts in moderation – high calorie content

Limit or omit these foods

- Avoid partially hydrogenated oils

- Cooking with lard, meat fat, grease

- Salad dressings with cheese / creams

- Some chocolates – high in saturated fat

- Cakes, cookies, pies, chips, crackers

- Fried rice / beans,

- Donuts, pastries, croissants

The list of foods above are general foods we tend to eat regularly and many are omitted due to space of the article, but these should help you take control of your food intake yourself. Nothing above is NEWS to anyone, but sometimes we need a good / bad comparison with healthful alternatives. Eating well does not mean your food has to taste like cardboard and you will starve yourself trying to eat healthy.

So keep it up during the Holidays and see if you can actually lose weight during this end of the year time where parties and family / friend visits can tend to cause our healthful eating habits to stray.

Get ready for the New Year with a workout plan. See articles in the Archive or at the ebook store. Email Stew if you have questions at

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