BodyforLIFEgroceries

Some Info On "What To Eat" (brand names, cooking tips, what Dan uses, etc):

FRUITS & JUICES: (Morning to 5 PM Energy)!

Always have a Fruit Bowl on the table filled with a variety of easy accessible fruits such as Apples, Bananas, Grapes, Kiwi, Oranges & Plums.
President's Choice Apple Blackcurrant Juice has 100% of the daily recommended Vitamin C and 20% of the daily recommended sugars.
I've listed Yogurt under this category as well. Only use Beatrice Fat Free Yogurt or Beatrice Low-Fat Fruit Bottom Yogurt (some ASTRO Yogurt as well) as they are the only ones that don't use an artificial sweetener. (136 cal., 5.9 pro., 28 car., .1 fat)
President's Choice Ruby Red Grapefruit Juice has 65% Fewer Calories. (3/4 cup has 31 cal., 0 pro., 9 car., 0 fat)
Nescafe Mocha is a great coffee and not at all bad for you. (85 cal., 3.4 pro., 16 car., tr fat)
So Good is a great substitute for milk and is made from Soya. It tastes great, is better for you and comes in Chocolate as well. (170 cal., 8.8 pro., 22 car., 5 fat)

GRAINS, RICE, NUTS: (Fiber Is Important)!

Uncle Ben's Original Whole Grain Brown Rice comes up the best every time! (1/2 cup 109 cal., 3 pro., 23 car., tr fat)
Uncle Ben's Wholegrain Brown & Wild Rice comes in perfect box packages and mixed with 1 tbsp. Dill Weed & 1 tsp. Pataks Original Madras Curry Paste will energize your system! (1/2 cup 126 cals., 3.7 pro., 26 car., .8 fat)
Orville Redenbacher's Smart Pop (Low Fat) Popcorn makes 8 cups in the microwave and is a great source of roughage as well as a filler for those times you need a little bit more full feeling. (3 cups 57 cals., .7 pro., 70 car., .1 fat)
Quaker Oatmeal (porridge) is a great source of fiber (roughage) as well. (1 packet 130 cal., 3 pro., 22 car., 2 fat on the average, depending on the flavor). I always add 1/2 cup fresh fruit such as blueberries or raspberries.

Vegetables: (Eat Your Veggies)!

At least 2 of your main meals must contain vegetables, and 1/3 of your plate of vegetables "plus" a salad should not be an uncommon thing.
Broccoli only takes 6-8 minutes in the microwave. (1/2 cup 22 cal., 2 pro., 4 car., tr fat)
Salads should be 1-1/2 cups (1 bowl) and the stats given include Head Lettuce with 3 of the following: Tomato, Celery, Cauliflower, Cucumber, Green Pepper, Mushrooms, Radishes. Sometimes I add 1/4 Blueberries and/or a few Almond Slices. Another great combo is Mesquite (a California mix found in most grocery stores these days) mixed with a tiny bit of Head Lettuce and a 1/2 Tomato.
Fresh Parsley and Fresh Dill and a variety of other Fresh Herbs make any salad a real taste experience! (1-1/2 cups salad 20 cal., 1 pro., 3 car., 0 fat). Top with 1-2 tablespoons of one of the Salad Dressings listed below.
Sweet Potatoes peeled and sliced only take 5-7 minutes in the microwave and are way better for you than regular potatoes. They should be on your plate quite regularly. You can also cook them this way with Peach slices (fresh or from the can) and the taste is magnifique! (118 cal., 2 pro., 28 car., tr fat)

MEATS: (Amino Acids & Protein, Not Fat)!

Buy a box of frozen President's Choice Lemon & 4 Spice, Cajun, or Honey & Lemon, or Mediterranean boneless, skinless Chicken Breasts. They are great grilled or baked. I use either the B-B-Q or grill all the time and usually cook up the entire box of 8 or 9 all at once. They are also a good value for your dollar and contain less sodium than stores use on fresh chicken breasts packaged in the fresh meat section. (142 cal., 27 pro., 0 car., 3 fat)
Eggs should be used sparingly unless you are on a muscle building program. Even then you should use just 1 entire Egg and make the rest of your omelets with Egg Whites. The best eggs and egg whites to use are those from Flax Fed Hens and Omega 3 by NaturEgg have created such an egg. You can also buy a 250 mls container of egg whites from NaturEgg at most grocery stores.
President's Choice Cod, Salmon (Cognac & Dill), or Tuna Fillets are also great grilled after brushed with Olive Oil and sprinkled with either Dill Weed, Club House Lemon & Pepper or Lemon & Dill Seasoning. Don't forget to put thin lemon slices along the sides of the fillets. These fillets are also fantastic prepared with one of the above seasonings and then wrapped in foil with thin lemon slices, then grilled!
Tuna from the can and cold Chicken Breast are both great on 7-grain bread, topped with lots of Fresh Dill, Head Letuce, and 1 tablespoon of either Kraft Ultra Low Fat Honey Dijon or Thousand Island Dressing. But, go sparingly on your breads!