PROTEINS

Go!	Fish: A great source of protein and very good for you! Anchovies, calamari, cod, flounder, grouper, halibut, mackerel, mahi mahi, salmon (wild over farm raised), sardines, swordfish, tuna (canned in water), tuna steak or sushi Shellfish: To add to your seafood cravings here are some greats picks! Clams/mussels, crab, lobster, oysters, shrimp/prawns Poultry: Everything doesn't taste like chicken. There are wide varieties and flavors to choose from! Chicken breast (skinless), ground turkey (extra-lean), turkey breast Meat: Fire up that grill! Buffalo, filet mignon, sirloin, flank steak, ground beef (93% lean), London broil, pork loin (lean), top and bottom round, venison/deer, lean cuts of lamb, chuck roast Legumes: Other alternatives for proteins grow in the ground! Black beans, soybeans (edamame) Dairy Products: And last but not least! Cheeses (less than 2% fat), Egg Beaters, egg whites, milk (fat free- skim), yogurt (low fat, low sugar)

Slow!	Poultry: They still count but are not as effective to reach your goals! Chicken (dark meat, skinless), ground turkey (85-90% lean) Meat: If it is not lean it won't help you get lean! Ground beef (85-90% lean), roast beef, ham (96% fat-free), ground round, ground sirloin Legumes (eaten alone): Chickpeas, kidney beans, lentils, pinto beans. Eat in moderation if not eaten with a balanced meal. Dairy products: It may be a suprise to you but the following list is not as great as you may have thought! Cottage cheese (1% and 2% fat), frozen yogurt (low-fat, low-sugar), ice cream (low-fat/fat -free, low-sugar), milk (1% and 2% fat), whole eggs, yogurt (whole milk)

Stop!	Meat: Leave the marble to the counter tops! Beef (heavily marbled), ground beef (regular fat), NY strip, T-bone, chicken (with skin or fried) Dairy products: Most products that contain the word double or triple contain a sign to beware of! Cheeses (double- or triple-cream, such as Brie and Camembert), milk (whole)

CARBOHYDRATES

Go!	Breads: Very tasty and great for you! Pumpernickel, rye, sourdough Starches: These are great side dishes or just lay the chicken right on it! Brown rice, couscous, quinoa Root vegetables: When you get to the root of it you will find good results! Beets, sweet potatoes, yams Green vegetables: These are the most flavorful and the best for you! Asparagus, broccoli, brussel sprouts, cucumber, field greens, green beans, romaine lettuce, snap peas, spinach Other vegetables: You can't go wrong when it tastes of the country! Bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes Fruit: No wonder so many desserts contain these! Drop the dessert go straight for the real thing! Apples (green), blackberries, blueberries, cantaloupe, cherries, grapefruit, grapes (red), honeydew, kiwifruit, mangos, oranges, (whole), papaya, peaches, plums, pomegranates, raspberries, strawberries, watermelon.

Slow!	Breads and baked goods: Use these sparingly if used at all. Bread (whole wheat), muffins (oat or whole wheat), tortillas (whole wheat) Starches: Here's news that may suprise you. These are in the slow down list! Egg noodles, pancakes (nonenriched/ whole wheat, buckwheat, or sourdough - no-/low sugar syrup), pasta (whole wheat or vegetable) Root vegetables: When you think vegetables think green! Potatoes (baked) Other vegetables: Green! Iceberg lettuce, yellow squash, zucchini Fruit: Don't load up the calendar with these. Dates, Dried fruits Snacks: These are great for breakfast or for a snack! Use sparingly. English muffins (sourdough), rice cakes, wheat crackers

Stop!	Baked goods: There is a reason for the saying "They need to lay off the cookies" White breads, Cakes, cookies, doughnuts, English muffins (most types), white bread Cereals: If you really want the cereal...It is safe to say "Don't buy it!" - Sugary cereals. Most cereals contain vast amounts of sugar, or are high in carbs with little protein. Dairy products: Just because it says yogurt doesn't mean it is ok to consume! Frozen yogurt (with sugar), ice cream Snacks/treats: Does french fries need to be in the dont eat list? Don't we already know that? French fries, candy bars, granola bars, potato chips, candy trail mix Salads: Normally if it has a white sauce or glaze it is best to stay away from it! Coleslaw, creamy seafood salad, potato salad

FATS

Go!	Oils and Sprays: Usually used for cooking. Don't drink excessively. Canola oil, canola spray, Enova oil, fish oil, flaxseed oil, I Cant believe its not butter spray, olive oil (extra virgin), Benecol Spread. Vegetables: These are very tasty, but when made into a dip check the other ingredients! Avacadoes Seeds: Great snacks and easy to carry with you! Pumpkin, sunflower Nuts: A small zip lock bag and you are ready to hike! Almonds, cashews, macadamias, pecans, soy nuts, walnuts

Slow!	Nuts: A great choice - naturally! Use sparingly. Natural peanut butter, peanuts

Stop!	Dairy products: RUN! Butter, cream, ice cream (regular, full-fat, margarine, milk (whole) Oils: The name says it all! - Lard (Crisco, etc.)

BEVERAGES

Go!	Water(at least 64 oz. per day), Iced Tea (green black or white), if you are commited to your goals, it is best to obstain from alcohol and diet sodas for the best results.

Slow!	Wake up! Coffee (decaf or regular), fruit juicers (unsweetened), orange juice (diluted), Hot Tea *Used with caution because they can have a diarrhetic effect and pull water from the body.

Stop!	Commitment to your Goals means commitment to yourself! DIET SOFT DRINKS , Beer, hard liquor, sweetened fruit juice, Kool-Aid, mixed drinks (especially fruity bar drinks), most smoothies (because of sugar content), soda pops, wine coolers, wine.

CONDIMENTS

Go!	Believe it or not there are some dressings and seasonings that are really great for you! Use to taste (sparingly) Balsamic vinegar, Benecol spread, cayenne pepper, fruit spreads, garlic, herbs/spices, horseradish, hummus, mayonnaise (fat-free), Mrs. Dash seasoning, mustard, pesto, salad dressing (fat-free), salsa, seasonings, Take Control spread

Slow!	Sparingly is the key! BBQ sauce, ketchup, salad dressing (low-fat), syrup (light)

Stop!	As a reminder - White usually is not good for you! Mayonnaise, Miracle Whip, salad dressing (regular), sugar