Sport Perfect Diet/Meals

Sport Fitness
The cup says abcorbic acid = Vitamin C... and yeah I thought Sodium benzoate wasn't that great since its the preservative
 
Yes, whole fruits contain sugar BUT this sugar is generally a low GI sugar in that it won't cause you blood glucose levels to rise dramatically, as would the syrup that fruit cup is packed in. Secondly, the more natural & raw the food, the more chance you have of getting the FULL nutritional value from the food. The absorbic acid is just a addative in an attempt to make the food seem healthy. Go with an orange or grapefruit instead for Vitamin C.

Feel free to have 2 - 3 whole eggs in an omelette in the morning if you don't like egg whites. More and more experts agree now that a moderate amount of whole eggs will not be detrimental to your fitness goals and they actually contain some good protein too (I just found that out myself).

If you don't like fish, then I would suggest adding Flaxseed or Flaxoil to salads, omlettes, smoothies, etc. to get your EFA's into your diet. Other good sources of EFA's are nuts & avocado. Avocado can be used as a spread on a sandwich in place of mayo, topping on a salad, or as a dip with BAKED whole wheat pita chips.

As for the beans, make sure you eat lots of raw veggies and/or include yams in your diet for added Fiber.

If you don't like cheese, then ditch it altogether, there are plenty of other dairy alternatives (milk, yogurt, cottage cheese - if you can stomach it).

If you don't like something, try to find ways to sneak it into your food so that the taste is masked but you still get the nutritional benefit.
 
JackP said:
The cup says abcorbic acid = Vitamin C... and yeah I thought Sodium benzoate wasn't that great since its the preservative
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Sodium benzoate and Ascorbic acid can combine in the body to form Benzene. A highly carcinogenic compound which would always be best avoied.
 
^ Didn't know that... Thanks

Are nutritional supplements good in place of a food that I cant eat... If say its Fish or Cheese or Avocado...
 
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If you want a healthy and tasty drink you could go for a shake... This one is very popular at my fitness centrum:

1) Orange Juice
2) Mango
3) Strawberry

Mix them up in the blender, it'll taste good. There is also another one which is green and has kiwi in it but when I tried to order it they were out of ingredients :( I'll get back to you monday.
 
You mean, buy them at a store and blend them?? Sound's tasty.
Is Jamba Juice 100% Fruit or the Jamba Juice Lite healthy?
 
Never seen it, Buy in comparison to fresh/frozen fruit its not near as "healthy". Get yourself a huge ass thing of 100%apple juice. Then get the blender fill it about half way with apple juice then add your selected frozen fruit. Blend untill smooth then add sweetner as pleased. Don't forget the bananas they make any shake just taste so much better...
 
I don't like the kiwi one btw, but it has kiwi and apple in it on orange juice base. Tastes too sour IMO.
 
xtreme381 said:
I'll submit my two cents here.

1 - LEAN PROTETINS: Stay away from the Pork Sausage (high sat. fat content). Try going with canadian bacon or eggs white omelettes made of 4 - 5 egg whites and one whole egg for breakfast. Those are both good sources of lean protein. For lunch or dinner, the grilled chicken breast is a good idea. I would also add some fresh fish such as salmon, tuna, orange roughy (grilled or baked). Fish is a great source of lean protein as well as good fats.

And by powdered drinks, they mean whey protein shakes.

2 - FATS: Fish, as noted before, will give you plenty of essential fatty acids. So will legumes (garbanzo beans, kidney beans, etc.), nuts (walnuts, almonds, cashews - my favs) and flaxseed . Don't go over board on the nuts tho because they are calorie dense but a good rule of thumb is one handful a day.

You can also use all natural Peanut Butter or Almond Butter (put this on whole wheat toast or with some veggies)

3 - CARBS: I would watch out for those fruit cups, lots of sugar! Try whole fruit (bananas, berries, apples, oranges) & fresh veggies (carrots, broccoli, spinach, tomatoes, etc.). You can also have oats, brown rice, yams or whole wheat bread (I like sprouted breads because they are not made with flour). These are good complex carbs that digest slowly.

A quick example of each meal that I would eat:

Breakfast: 4 egg whites & 1 whole egg in an omelette with 1 cup of mixed vegetables, low-fat or FF cheese (1 slice or shredded), 1 tbsp milled flax, 1 slice sprouted w/w toast (sometimes i replace the flax with PB on the toast). 8 oz skim milk

Snack 1: 1 cup FF or LF cottage cheese, 1 small/med banana

Lunch: Turkey sandwich (3 slices of turkey breast, 2 slices sprouted w/w bread, 1 slice low-fat swiss, spinach & mustard). OR 4-5 oz lean poultry (chicken or turkey) & 1 cup mixed veggies)

Snack 2: 1 sandwich bag full of raw carrots, celery, grape tomatoes and either a palm-full of mixed raw nuts (almonds, cashews, walnuts) OR 1 3.5 oz package of tuna

Snack 3: Whey Protein shake (1 scoop of vanilla whey - 20g protein) with water

Dinner: 4 - 5oz of chicken (could go more), turkey, or fish (tuna, salmon, tilapia) with 1 cup steamed veggies & some olive oil/garlic). Sometimes I either bake the protein, grill on a foreman or stir fry everything in a small amt of sesame oil.

These are just some suggestions based on my normal day, feel free to vary it up. Hopefully, this helps you get on the right track. And whole foods are just natural foods that are not processed (LV's grocery list in the sticky is a great example of what is considered a whole food)
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Damn man, that post was awesome. I'm in the same boat as the original poster, I have NO idea what I should and shouldn't be eating, or what to look for on the labels of foods. Your post is a great example to get me started, as I like every food you included on the list.

I think I already know the answer to this question, but can I have any miracle whip on my turkey? Maybe Miracle Whip Light? I CAN eat it without, but man if I don't love me some miracle whip.

I guess it may depend on my goals? I'm not fat, or really too overweight at all. Just getting back into lifting and doing cardio everyday and its really showing. I'd like to shed my love handles(which have shrunk in the last two weeks), and just get more definition everywhere. In any case, even if I do cheat with some miracle whip, that won't be the kicker that keeps me from my goals, would it?

Once again, thank you for your informative post, us new guys really do appreciate it.
 
I am not a big fan of Mayo in general so I don't eat it that often (if at all). Maybe you could try making your own so you know exactly what's in it. I actually think there may be a recipe in one of the forums here on the site. If you do use it, I would use it sparingly. I'm not 100% certain what it would do but as long as it fits within your calorie count for the day, it shouldn't hurt.

Recently, I've starting using avocado as a spread on my sandwiches (similar to Guacomole, just more natural & made to taste). You can buy a couple, ripen em, mash em up in a bowl with some seasons and chopped veggies (onions, peppers, tomatos & jalapeno) and spread that right on the sandwich (even good on a turkey burger in place of ketchup!). I make it all the time now for my family when I visit - they love it.

If you enjoy cooking like I do, you really can get creative with healthy food to still make it taste good. Let me know if you would like some other ideas - I'll be happy to share.
 
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