USN Advice:
Nutrition Tips - Food List
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Proteins
Canadian Salmon
Crab
Egg whites or substitutes
Whole eggs (max 5 a week)
Haddock
Kingklip
Lean ground beef
Lean ham
Lean ground chicken
Lean ground beaf
Lean pork
Lobster
Low-fat cheese (eg. Mozzarella, Edam, Ricotta, Feta)
Low-fat or fat-free cottage cheese
Ostrich Fillet
Salmon
Shrimp
Skinless chicken breast
Skinless turkey breast
Shrimp
Top round steak
Top sirloin steak
Trout
Tuna
Wild-game meat
Carbohydrates
All bran flakes
Apple
Baked potato
Barley
Basmati rice
Beans
Corn
Fat-free yogurt
Fruit (not too ripe)
High-fiber cereal
Oatmeal
Parboiled white rice
Provita
Pasta (durum wheat alternatives)
Pumpkin
Rye bread
Seed loaf
Sweet potato
Squash
Steamed brown rice
Steamed wild rice
Strawberries
Spinach pasta
Whole-wheat bread
Whole-wheat pita
Whole-wheat Tortilla
Whole grains
Spices
Basil
Cayenne pepper
Cilantro
Cinnamon
Cumin
Curry
Garlic
Nutmeg
Oregano
Parsley
Paprika
Turmeric
Vanilla
Vegetables
Asparagus
Artichoke
Broccoli
Brussels sprouts
Cucumber
Carrots
Cauliflower
Cabbage
Celery
Fennel
Green beans
Green peppers
Lettuce
Mushrooms
Onion
Peas
Pumpkin/ Squash (small servings)
Spinach
Tomato
Zucchini
Vegetarian Proteins
Dried beans eg. lentils, butter beans, kidney beans - 3x
per week (also high in carbs)
Soy foods
Tofu
Texturized vegetable protein
Veggie burgers
Fats
Avocado
Butter fish (also high in protein)
Canola oil
Flax seed oil
Low-sodium nuts (also high in protein)
Margarine (low in Trans-fats eg. canola)
Natural peanut butter (also high in protein)
Olives and olive oil
Pumpkin seeds
Safflower oil
Sunflower oil
Sunflower seeds
Fats to Avoid
Butter
Chocolate
Fried foods
Full cream mayonnaise or salad dressings
Full cream dairy products
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