This list is based on my own experience and advice from true experts in the field of fitness. As you travel the world and frequent I restaurants I find that you can still stick to this list 99% of the time. max and I will both share specific examples of items we pack on trips and the secret places we eat and how we order food when we eat out!
Enjoy! - - I welcome your feedback!
| + Below you will find a comprehensive Aircrew Fitness approved list. | ||
| + Use this list as a guide or a bible depending of the strength and seriousness of your goals. | ||
| + TOP PICKS are denoted with a plus + and highlighted. | ||
| + Carefully check the sugar content of the items marked with an asterisk * | ||
| + Be sure and consume protein and vegetables with every meal when possible. | ||
| Limit consumption of fruit to the morning and consume NO CARBOHYDRATES within 2 hours of bedtime | ||
| + DAIRY can contain carbs and protein - thus has its own category. Limit your consumption of Dairy. | ||
| + For those desiring more muscle, consume a Protein shake before bed to aid in recovery and growth. | ||
| + Consume water on a regular basis. One gallon per day is a reasonable goal for an adult. | ||
| PROTEIN | ||
| MEAT & SUBSTITUTES | ||
| Protein Powder+* | Lean Chicken Breast | Soy/Veggie Burger Patty |
| Sirloin - lean (grass-fed)+ | Lean Turkey Breast | Tempeh / Tofu |
| Bison / Buffalo / Venison+ | Duck / Goose / Quail / Ostrich | Turkey Bacon (limited) |
| Lean Beef (limted) | Tenderloin - lean, grass-fed | Fat-free Ham (limited) |
| FISH/SEAFOOD | ||
| Albacore Tuna / Tuna | Shrimp / Swordfish | Oysters / Clams |
| Salmon / Trout+ | Snapper / Sole | Crab / Lobster |
| Haddock / Halibut | Bass / Cod | Scallops / Mussels |
| EGGS | ||
| Egg Beaters+ / Egg Whites+ / Eggs+ | Omega 3 Eggs | Duck / Goose Eggs |
| HEALTHY FATS | ||
| Udo's Oil+ | Nuts and Seeds | Natural Organic Peanut Butter |
| Flaxseed Oil / Groud Flaxseed+ | Olive Oil / Canola Oil | Oilves (limted) |
| Almond Butter+ | Avocado Oil | Avocado (limited) |
| CARBOHYDRATES | ||
| VEGETABLES | ||
| Sweet Potatoes / Yams+ | Cilantro/Basil/Parsley/Oregano | Peppers / Onion |
| Asparagus / Arugula | Cucumber | Eggplant / Mushrooms |
| Broccoli / Cabbage | Garlic / Ginger | Peas / Sprouts |
| Carrots (limited) | Tomatoes / Zuchinni | Shallots / String Beans |
| Celery / Cauliflower | Green Beans / Squash | Lettuce / Spinach |
| Brussel Sprouts | Collard Greens / Kale | Jicama / Lemongrass |
| Artichoke / Artichoke Hearts | Hearts of palm | |
| FRUITS | ||
| Blackberries / Blueberries+ | Honeydew / Watermelon | Plums / Pears |
| Apples / Banannas | Lemons / Limes | Nectarines / Oranges |
| Grapes / Raisins* / Cranberries* | Mangoes / Papaya (limited) | Strawberries / Raspberries |
| Cantaloupe / Cherries | Apricots / Peaches | Grapefruit / Kiwi |
| BREADS/GRAINS | ||
| Oats / Oatmeal+ | Whole Sprouted Grains | Bran / Bran Cereal* Bran Buds |
| Brown Rice / Barley | Porridge Oats | Whole-grain Pasta |
| Museli Cereal* | Whole Wheat Tortilla | Buckwheat / Oatbran |
| Red Basmati Rice | Couscous / Quinoa | |
| LEGUMES | ||
| Adzuki Beans / Navy Beans | Split Peas / Black-eyed Peas | Kidney Beans |
| Black Beans / Butter Beans | Lentils | Garbanzo Beans / Hummus |
| DAIRY/SUBSTITUTES | ||
| Low Fat Cottage Cheese+ | Veggie Cheese/Almond Cheese | Skim Milk (limited) |
| Fage Greek Yogurt+ | Non-fat / Plain Yogurt* | Low Fat Cheddar (limited) |
| Almond Milk+* | Soy Milk* | Low Fat Swiss (limited) |
| Mozzarella/Feta Cheese (limited) | Ghee | Goat Cheese (limited) |
| CONDIMENTS | ||
| Flaxseed oil+ | Natural Honey (limited) | Tabasco / Salsa* |
| Italian Salad dressing (fat-free)* | Pure Fruit Jam* | Marinara* |
| Olive Oil / Sesame Oil | Mustard | Worcestershire sauce / Vinegar |
| SEASONINGS | ||
| Cayenne+ | Cumin / Chile Powder | Paprika / Pepper |
| Stevia+ | Curry / Dill | Mint / Cinnamon |
| Caraway Seed / Celery Seed | Arrowroot / Thyme | Sesame Seeds / Mustard Seed |
| SNACKS | ||
| Protein Bars* | Most Nuts / Seeds | Turkey Jerky, low-sodium |
| Soy Nuts | Wasabi Peas | String Cheese (limited) |
| BEVERAGES | ||
| Water+ | Pure Juice cut with water* | Soy Milk* |
| Green Tea (unsweetened) | Pure Juice cut with soda water* | Sparkling Water (limited) |
| Most Teas (unsweetened) | Protein RTD's* | Low Sugar Protein Smoothie* |
| SUPPLEMENTS | ||
| Daily Vitamin/Mineral+ | Omega 3 Fatty Acids+ | Protein+ |
| Creatine+ | Glutamine+ | Glucosamine |
| FORBIDDEN FOODS | ||
| Soda / Pop / Diet Soda | Artificial Sweeteners/Aspartame | White Bread / Rolls |
| White Potatoes | Candy | Sugar Cereals |
| Donuts | Ice Cream | Pizza |
| Trans Fats | Partially Hydrogenated Oils | Cookies/Cake |
| Chips | Ketchup | Butter / Margarine |
| Most Salad Dressings | Mayonaise | Gatorade |
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