Tuesday, May 24, 2011

The Foods You Should be Eating

Q: Jay said...
       "I hear everyone always saying that I should be eating right but no one ever really says what foods are considered the "right" foods. What foods do you recommend?"

A: AP FIT says...
       Hi Jay! I'm super excited you brought up this question! Nutrition is one of my favorite things to speak about specially since 80% of the fitness equation is nutrition. Everyone wants a rad set of abs but little do they know that the way to abs-ville is nutrition road.

To be truthful there is no single person in the world that has an exact replica out there, not even identical twins are the same. This is true for bodies as well. Not all diets work for everyone and not all workouts work for everyone. In order to identify what you need to eat you need to identify your goals. However, I'm going to keep this as barebones and general as I can since I do not know your specifics.

First, let me explain the diet fads and how they do more harm than good. The first thing you think of dieting is, weight loss immediately followed by extreme limitations and to a degree you're right. In order to maintain healthy weight loss you must use restrain but the problem with all these mainstream diets is that they force you to eat their products all the time. Yes, I'm talking about you Atkins diet, south beach diet and the new line from special K advertising high protein. IT'S ALL A BUSINESS! Whatever you do, don't go to the store and force yourself into these media hypes.

The best thing you can do when "dieting" is scratch all that nonsense and hype you see in magazines and tv ads and stick to what you enjoy eating. If you enjoy eating rice then eat rice but instead make a healthier choice. Instead of eating white rice or white pasta, eat whole wheat products. They also make tofu pasta which is delicious if cooked well. It's not about dieting and restrictions it's about making healthier choices for life. With that being said you want to eat carbohydrates, proteins and fats in the majority of meals. FATS YOU SAY? Yes, fats! There's a big difference between healthy fats and bad fats (ummm...donuts). You must also eat at least six times a day to infuse your metabolism with fat burning super powers.

Set a meal plan that looks like this, eating every two to three hours:
  1. Breakfast
  2. Snack
  3. Lunch
  4. Snack
  5. Dinner
  6. Snack
  • Breakfast, Lunch and Dinner must contain Proteins, Carbohydrates and Vegetables.
  • Your snacks must contain Proteins and carbohydrates.
  • Healthy fats can be incorporated throughout your meals but preferably in the morning time when your metabolism will be at its most active unless you workout at night.

Now here is a sample list of foods in each bracket, use it wisely.
  • Frozen, skinless chicken breasts
  • Low-fat sliced chicken or turkey deli meat
  • Eye of round beef steak
  • Turkey burgers
  • Canned tuna packed in water
  • Salmon filet
  • Trout
  • Haddock
  • Low-fat cottage cheese
  • Fresh eggs
  • Egg substitute
  • Low-Carb Protein Shakes
  • Blueberries
  • Raspberries
  • Apples
  • Peaches
  • Strawberries
  • Pears
  • Celery
  • Water chestnuts
  • Scallions
  • Low sodium dill pickles
  • Spinach leaves
  • Fresh tomatoes
  • Cucumber
  • Carrots
  • Romaine lettuce
  • Asparagus
  • Broccoli
  • Sweet potatoes
  • White potatoes
  • Lettuce
  • Onions
  • Canned whole tomatoes
  • Fresh mushrooms
  • Canned kidney beans
  • Old-fashioned oatmeal
  • Whole-wheat tortillas
  • Low-fat whole-wheat frozen waffles
  • Whole-wheat English muffins
  • Whole-wheat pita bread
  • Whole-wheat bread
  • Whole-wheat hamburger buns
  • Whole-wheat spaghetti
  • Whole-wheat flour
  • Brown rice
Healthy Fats
  • Almonds/slivered almonds
  • All-natural peanut butter/Almond Butter
  • Almond Milk
  • Sodium-Free Mixed nuts
  • Avocado
Hope this helps you out Jay and thank you for being a reader!
Stay Strong. Stay Focused.


  1. You didn't mention any non-animal protein sources. Beans, tofu, seitan, and certain grains like quinoa are excellent, healthy sources of complete protein.. and completely free of cholesterol and saturated fats. I've found that eating a diet with no animal products has helped me lose weight and kept me healthier than when I was eating animal products.

  2. You mentioned "Canned tuna packed in water" ... is there anything inherently wrong with the tuna that comes in the foil packets? It tastes much more fresh, to me. Your thoughts?

  3. "You didn't mention any non-animal protein sources."

    Yes, great comment. I mentioned early in the reply that I didn't know the specifics of the reader and this would be a general reply. Also mentioned is the fact that not all diets and bodies are the same. For example, you seem to be on a vegeterian diet and all of the options you mentioned are primarily carbohydrates based. Someone who is looking to lose weight and is not on a vegetarian diet would have a hard time with this. Each diet must be tailored to each person but for the most part the lists above are pretty encompassing for people on a non-vegetarian diet. I would love to make a similar list for vegeterians though! You bring up a great point, thank you for your support!

  4. "You mentioned "Canned tuna packed in water" ... "

    I generally prefer the canned tuna since to me is not as dry as pouch tuna. Also, it's easy to get suckered into flavored pouch tuna which in turn now will have different nutritional values than regular tuna.

    I usually buy the premium "gourmet" tuna and I haven't been able to find those in pouches. At the end of the day it's a matter of choice. If you like the pouch then pouch away my friend! Just make sure you read your nutrition labels and that the choice you make is the "healthiest" one.

    Happy hunting...or fishing I guess! =/

    Thanks for the support!


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