Lean in '15 Food List

A Few Tips to Get Started   

It's almost time for the launch of Lean in '15. This is intended as a challenge that focuses behavioral changes. We are asking participants to be more conscious of what goes in their bodies, and make a few dietary shifts - for instance, eliminating key offenders (sugar, alcohol) and making an effort to get more of the good stuff (veggies, water). We will not be providing individualized meal plans, but rather encouraging participants to make some changes and then taking notice of how their body responds.

Still, we want to give you some very general dietary guidelines. This list is simply that - a guideline. You can still eat things not on the list, and you may still want to avoid things that appear on the list, depending on your particular situation and physiology. So please don't obsess about the list! It is for general information.

Three Key Tips

1. Try to consume starchy carbs (bread, potatoes, pasta) around workouts when the body most needs them. And if you are working out at the 5:30 am class you'll need healthy carb sources the night before.

2. Eat when you're hungry. You don't need to feed six times a day. Instead eat only when you feel hungry, not bored, and not because it's been three hours since your last meal and think you should eat.

3. Avoid or sharply limit processed foods - think anything that comes in a box or with packaging that indicates it stays fresh for months, even years! Instead build your meals around lean protein, veggies and healthy fats, and include a healthy carb (see list below) when appropriate. (Remember: for fat loss, eat starchy carbs to fuel/recover from exercise.)

Healthy Foods to Include in Your Diet

Protein

  • Skinless boneless chicken
  • Turkey
  • Lean ground turkey or chicken
  • Fish
  • Eggs
  • Egg whites
  • Lean red meat
  • Beans
  • Greek yogurt-plain (flavored varieties contain a lot of sugar)
  • Protein shakes (read ingredients to determine how it is sweetened)

Fruits/Veggies

  • All and any
  • Berries are best...great source of anti-oxidents
  • Green leafy veggies are best...high in fiber and will keep you fuller longer

Starchy Carbs

  • Bread (100% whole grain, ezekial)
  • Potato (sweet are best, red, white)
  • Oatmeal (plain or steel cut, not instant, which has too much sugar)
  • Brown rice
  • Quinoa
  • Whole wheat pasta
  • Brown rice pasta
  • Quinoa pasta

Healthy Fat

  • Avocado
  • Olive oil
  • Coconut oil
  • Nuts (almond butter, peanut butter --all natural no added sugar). Nuts are high in calories so limit to only once per day

Sweeteners

  • Honey
  • 100% maple syrup
  • Truvia or Stevia