Fitness|Losing weight means eating the right foods

As with any challenge, preparation is a huge part of your success. You have to have the right foods available and on hand at all times. That is why the grocery store is your best friend. Not restaurants and not fast food joints because it is only at a grocery store where you have the information available to know what you are putting in your body.

When going to the grocery store, look for fresh vegetables, fruits, super carbohydrates and lean proteins. As a pescatarian, my proteins represent fish, beans or other high protein foods, however, you can look at lean meats, such as chicken breast.

When losing weight, you want to take into account that as a woman, you want to stay between 1200 to 1400 calories.

Here is a snapshot of what that looks like

4 servings – Primary vegetables

2 servings – Secondary vegetables & grains

2 servings – Fresh fruit

4 servings – Lean protein

3 servings – Healthy fats

This is pretty much what I follow, except that I would include a 3rd serving of secondary vegetables & grains.

Primary vegetable options – My favorites are spinach, mushrooms and kale!
Kale – 1 cup cooked or unlimited raw

Spinach – 1 cup cooked or unlimited raw

Brussels sprouts – 5 medium

Asparagus – 10 large spears

Bok Choy – unlimited

Tomatoes – 2 medium or 1 cup cherry

Peppers – 1 cup sliced, raw

Carrots – 1 cup sliced raw or 10 medium baby

Onions – 1 cup chopped

Cucumbers – unlimited

Mushrooms – unlimited

Celery – unlimited

Lettuce (not iceberg) – unlimited

Secondary vegetables and grain options. My favorite choices is quinoa because it helps you to feel full.

Oatmeal (not boxed) – ¼ cup

Couscous, whole wheat – ½ cup cooked

Beans (black, kidney, garbanzo, white, etc) – ½ cup cooked or canned drained

Yams – ½ cup

Sweet Potato – ½ cup

Quinoa – ½ cup cooked

Refried Beans, non-fat vegetarian – ½ cup

Brown Rice – ½ cup cooked

Pasta, whole grain – ½ cup cooked

Tortilla, corn – 2 small 6 inch

Almond milk, unsweetened – 2 cups unsweetened

Cereal, whole grain, low sugar – ½ cup

Wheat Tortilla – 1

Fresh Fruit Options – Remember to just pick your favorite fruits, this list is just to give you an idea.

Any of the berries – 1 cup

Watermelon – 1 cup diced

Cantaloupe – 1 cup diced

Orange – 1 medium

Apples – 1 small or 1 cup sliced

Grapes – 1 cup

Mango – 1 large or 1 cup sliced

Pears – 1 small

Pineapples – 1 cup diced

Banana – ½ large

Grapefruit – ¾ cup

Lean Protein Options

Eggs – 2 large

Boneless Chicken or turkey breast – 3 oz cooked

Extra lean ground chicken or turkey – 3 oz cooked

Fish, fresh water (tilapia, catfish, trout) – 4 oz cooked

Fish, cold water, wild caught (tuna, salmon, halibut) – 3 oz cooked

Red meat, extra lean – 3 oz cooked

Turkey bacon (reduced fat) – 4 slices

Milk, non-fat – 1 ½ cup

Soy milk – 1 cup

Tuna canned – ½ cup

Turkey slices – 4 slices

Shrimp – follow the package to determine serving

Healthy fat Options

Avocado – 2 Tbsp. mashed

Raw nuts – 1 Tbsp. chopped

Whole raw nuts – 6 almonds, 4 cashews, 7 peanuts, 10 pistachios, 5 pecan halves, 4 walnut halves

Flaxseed – 1 Tbsp.

Coconut oil – 1 Tbsp.

Extra Virgin olive oil – 1 tsp.

Hummus – 1 Tbsp.

Feta cheese – 2 Tbsp. crumbled

Mozzarella – 2 Tbsp. shredded

Cheddar – 2 Tbsp. shredded

Nut butter – 1 ½ tsp.

Free Foods that will help spice up your dishes include

Lemon and lime juice

Vinegars

Mustard

Herbs

Spices (except for salt)

Garlic

Hot Sauce

Flavor extracts (pure vanilla, peppermint, almonds)

Black coffee

Tea, unsweetened

Now that you have your food choices, here is what a day could look like

Breakfast – 1 serving of oatmeal with on serving of crushed nuts and half a banana to sweeten the oatmeal and 4 slices of turkey bacon

Snack – 1 serving of fruit

Lunch – 1 Canned Tuna in extra virgin olive oil for flavor, 2 cups of raw spinach, sliced cucumbers and 1 serving of quinoa. Dress with lime juice and vinegar or one tablespoon of balsamic vinegar dressing

Snack – Hummus with cucumbers

Dinner – Quinoa or couscous with sundried tomatoes, capers and 2 cups of spinach with 1 lean protein (your choice)

I drink Shakeology for breakfast every morning and it is what helps me to start off the day. In this case, my Shakeology acts as one protein unless I include fruit or some other options like almond milk, etc.

Have you met Chiqueta (Queta) Hyman ?
Queta
You can also get more fitness tips from Chiqueta by visiting her blog or by following her on Twitter.

Are you ready to get fit? Join Chiqueta’s fitness challenge by clicking here.

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