Saturday, September 11, 2010

Bored with my eating

In an attempt to come up with new foods ideas I have made a list of low fat, low calorie and high fiber foods.

Low fat foods

Olive oil, canola oil, nonstick cooking spray, safflower oil and flavored oils

Water-packed tuna, salmon and sardines

Canned vegetables and Fruits; peas, carrots, corn, beets, mushrooms, asparagus, peaches, pineapple and pears-in light syrup

Canned tomatoes (whole, diced or crushed), tomato puree and tomato sauce (with no added salt)

Canned or dried black beans, pinto beans, chickpeas, kidney beans, navy beans, black-eyed peas, rice, lentils, barley, couscous, quinoa, bulgur, kamut, great norther beans, green peas, lima beans, mung beans, soy beans, split peas, tofu, white beans and adzuki beans

Whole wheat pasta

Anchovies, capers, pimientos, peppers, artichokes, pickles, sundried tomatoes and minced garlic

Low-fat, low-sodium canned soups and soup mixes; low-sodium, fat-free broths, bouillon cubes and stock concentrates

Herbs, spices and seasonings; whole garlic, garlic paste, tomato paste, chili paste, bottled ginger, low-sodium worcestershire sauce, soy sauces and bottled marinades

Vinegars, mustards, low-fat or fat-free salad dressings and mayonnaise

Whole grain breads, rolls and bagels; whole wheat flour; whole-grain cereals such as oatmeal, bran flakes or low-fat granola

Dried fruits; cranberries, cherries, blueberries, raisins, apples, apricots, dates, figs, peaches, pears, prunes and strawberries

Nuts and seeds; almonds, hazelnuts, cashews, filberts, pistachios, pine nuts, walnuts, peanuts, pecans, pumpkin seeds, sunflower seeds, sesame seeds, poppy seeds and flax seeds

Honey, molasses and maple syrup

Pretzels, low-fat microwave popcorn, jello and applesauce

Lettuce, carrots, tomatoes, spinach, potatoes, avocado, acorn squash, artichoke, asparagus, bean sprouts, beets, brussel sprouts, butternut squash, cabbage, cauliflower, celery, corn, cucumbers, eggplant, green beans, hubbard squash, leeks, mushrooms, okra, onions, parsnips, rutabaga, yellow squash, sweet potatoes, turnips, wax beans, zucchini, bok choi, broccoli, collard greens, dark green leafy vegetables, kale, mesclum, mustard greens, romaine lettuce, turnip greens, water crest, beet greens, chard and dandelion greens,

Strawberries, grapes, watermelon, apple, apricot, banana, cantaloupe, casaba melon, crenshaw melon, figs, grapefruit, honeydew melon, lemon, lime, kiwi, mango, orange, papaya, peaches, pears, persimmon, pineapple, plums, pomegranate, blueberries, boysenberries, cherries, cranberries, currants, gooseberries, loganberries and raspberries,

Angel food cake

Egg whites

Vegetable soup

1% reduced fat and skim milk and soy milk

Skinless chicken breast

Skinless turkey breast

Lean beef, pork, lamb and veal

Catfish, cod, flounder, haddock, halibut, herring, mackeral, pollock, salmon, sea bass, snapper, swordfish, trout, tuna, clams, crab, lobster, mussels, oysters, scallops and shrimp

Low fat peanut butter

Bulgur, cracked wheat, oatmeal, whole grain cornmeal, muesli, whole grain barley, pearl barley, whole rye, brown rice, wild rice, amaranth, millet, and quinoa

Whole wheat crackers and whole wheat tortillas

Low fat yogurt, low and reduced fat cheese, skim mozzarella, low fat string cheese, neufchatel cheese, low fat cream cheese, low fat puddings, low fat custards, low fat frozen yogurt and low fat ice cream 
Low calorie foods

Broccoli, brussel sprouts, tomatoes, potatoes, celery, mushroom, watercress and red peppers,

Cottage cheese, low fat

Chickpeas and potatoes

Whole long grain rice and brown rice


Yogurt, fat free or light

Rice cakes

Lean lunch meat and lower fat or fat free hotdogs

Breakfast and granola bars

Lowfat cottage cheese, low fat cheese

Popcorn, air-popped


Sugar free jello

Light bread

Mustard and ketchup

Apricot, melon, currants and grapefruit

Beef, canadian bacon and ground turkey

White eggs
High fiber foods

Raspberries, pears, apples, strawberries, bananas, orange, figs, raisins, apples w/ skin, apricot, dried apricots, blueberries, cantaloupe, dried figs, grapefruits, peaches, dried peaches, plums, dried dates, prunes, blackberries, kiwi and mangos

Whole wheat pasta

Bran flakes, oat bran and oatmeal

Popcorn, air-popped

Brown rice

Rye bread, whole wheat and multigrain bread

Split peas, lentils, black beans, lima beans, baked beans, chickpeas, kidney beans and pintos

Sunflower seeds, almonds, pistachio nuts, pecans, cashews, flax seeds, peanuts, pumpkin seeds, soybeans and walnuts

Artichokes, peas, broccoli, turnip greens, sweet corn, brussel sprouts, potatoes w/ skin, tomato paste, carrot, avocados, beet greans, bok choy, cabbage, cauliflower, cole slaw, collard greens, green beans, celery, kale, onions, sweet peppers, summer squash, sweet potatoes, swiss chard, tomato, winter squash and zucchini

I don't want to get bored with what I'm eating and that effect my weight loss efforts.  There are many foods that I have been scared to include in diet such as nuts and oils because I always thought of them as very fattening and bad for you but in small portions they are actually healthy for you.  I guess I still have alot to learn.  Hope this list may help some of you others come up with some new foods to try, if you find anything thats really good let me know.

1 comment:

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