Training & Nutrition - Your Only Grocery List You'll EVER Need!

PROTEINS

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts), ground chicken

COMPLEX CARBS

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes
Yams
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)

FIBROUS CARBS

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUIT

(if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

HEALTHY FATS

Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil

DAIRY AND EGGS

Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Bottled Water


CONDIMENTS & SPICES

Diet Soda
Crystal Light
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)

where's the pie?! :( :( :(

And diet soda is evil

where's the beer?

where's the beer?

Under no circumstances shall you consume alcaholic beverages! Those little things will clean you dry from all vitamins and minerals, and it's going to take you a week just to recover from one glass of beer!

where's the pie?! :( :( :(

And diet soda is evil


A pie? You must be in the wrong forums, this is BikeForums.net, not SweetAndTasty.com :)

Diet soda, hm, maybe you're right, but I'd rather want someone to drink diet soda than regular soda, at least you won't consume the simple sugars! Also, avoid Aspartame sweetened sodas, they are the devil.

Under no circumstances shall you consume alcaholic beverages! Those little things will clean you dry from all vitamins and minerals, and it's going to take you a week just to recover from one glass of beer!

lol...very funny. err...you *are* kidding, right? :rolleyes:

Under no circumstances shall you consume alcaholic beverages! Those little things will clean you dry from all vitamins and minerals, and it's going to take you a week just to recover from one glass of beer!

lol...very funny. err...you *are* kidding, right? :rolleyes:

lol...very funny. err...you *are* kidding, right? :rolleyes:

Not at all! Alcahol will mess you up real nice :)

Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts), ground chicken

i thought turkey is bad for performance.

Diet Soda
Crystal Light
Fat Free Mayonnaise

Nasty!

[QUOTE=appel]Not at all! Alcahol will mess you up real nice :)[/QUO
omg

Oh, dear me. :( That doesn't coincide with my ideas of a healthful diet ONE BIT. And what's with calling veggies "fibrous carbs"?

I still want my pie.

Not at all! Alcahol will mess you up real nice :)

Wow. I better stay away from that Alcahol stuff, sounds dangerous!

What a relief that I only drink alcohol...

sugar free maple syrup?? LOL

Not at all! Alcahol will mess you up real nice :)
how about joining convent?

gahhhhh your list is lacking in taste and is therefore evil. C'mon, lowfat mayo? Everyone knows that regular mayo tastes bad enough as it is! Fruits are an option? Fruits rule! Asparagus makes it onto your list? ASPARAGUS? sugar free maple syrup?!

Where's my Trix? AND WHERE'S MY PIE?!?!?!

Pork tenderloin and lamb are missing from the meats! I also think watermelon should be on the fruit list. Soooooooooo good after a long ride, and hydrating! :) Don't forget granola bars for during the ride.

Oh, and sorry, I cannot function w/o the odd glass of red wine!

:roflmao:

I'll share that list with my wife. Her spice listing is twice as long as that!

appel - I'm curious as to your qualifications. My limited knowledge is that not everyone needs the same diet. Is this for a 6' tall 150 lbs person or a 5'5 210 lbs person? Man or Woman? Active or Inactive? 23 year old or 55 year old? What is the goal of this diet? And to agree with the Penguin -"Where's my pie?"

I prefer to pick and choose from the four basic food groups myself: high fructose corn syrup, preservatives, table salt, and Chicago-style pizza. ;)

I notice that many of you make humour out of this, too bad.

The contents of that grocery list is nothing more than the cleanest food sources you'll find in your grocery shop. If you want to be healthy, get all the best protein, carbs and fats, then you'll definetly want to eat that stuff. If you want the optimal performance while cycling, then that's the stuff to eat. Want to maximize your red blood cell count? That's that stuff to eat!

My qualifications? I've been into the world of bodybuilding for 7 years, and cycling for 5 years (been on a long cycling break though, but I'm back!). I've read countless of articles on nutrition and health, participated in debates and of course eaten those things :)
I didn't make up that list btw., it's a well recognized list of things to eat when you want clean and healthy food, no matter what sport you're participating in.


Pork tenderloin and lamb are missing from the meats!
You must be joking right? PORK? (lamb is good though). Pork amino acid build-up is poor, your body will utilize pork protein very badly, because it lacks so many amino acids that your body needs.

Maybe it's time to bring some solid science in here...hmm....

Yeah how about some science and some tofu, too.

No wine, no cheese, and no bread... No thanks.
I'll just go for a longer ride and enjoy the rewards of my labor.

I ride to live, not for blandness and deprivation.

-Marcus.

Where is the M&M's???? Thats a diet all by itself :D

appel - I'm curious as to your qualifications. My limited knowledge is that not everyone needs the same diet. Is this for a 6' tall 150 lbs person or a 5'5 210 lbs person? Man or Woman? Active or Inactive? 23 year old or 55 year old? What is the goal of this diet? And to agree with the Penguin -"Where's my pie?"

Sorry, I didn't really answer your question in my previous reply.

I must emphasize that this is not a DIET guideline. However, if you were to go on a diet, those are the things you can eat. Of course you'll have to balance your meals appropriately, according to your goals. Yes, each person needs a specialized diet plan, not just one can be applied to all since the metabolism is not the same in each and every person.

If you're a big time cycler, I'd recommend a very slow burning diet, foods that get processed over a long period of time. Since you're going to need that energy while you're cycling.
You would NOT want to eat foods that your body metabolizes quickly, because your blood sugar will jump up, and once you're cycling, your blood sugar will drop and you'll get tired on the road!

The contents of that grocery list is nothing more than the cleanest food sources you'll find in your grocery shop. If you want to be healthy, get all the best protein, carbs and fats, then you'll definetly want to eat that stuff. If you want the optimal performance while cycling, then that's the stuff to eat. Want to maximize your red blood cell count? That's that stuff to eat!

Science? How about the horrid fatty acid profile of beef fat? The mercury in tuna? Dietary cholesterol doesn't necessarily affect blood cholesterol, but that doesn't mean that shrimp need to be on the "supreme" list! Ground anything isn't good for you, too much surface area. Protein powder is totally unnecessary for the vast majority of us, especially on a biking forum where most of us are focusing on endurance exercise. You haven't even mentioned valuable legume protein sources like soy and garbanzo beans, or wheat-gluten and sources like seitan. As far as GI, basmati is far superior to long-grain white rice, and red potatoes are far superior to bakers. Not to mention there is a plethora of healthful starchy food that you have left off of your laughable "complex carb" list, from quinoa to amaranth and beyond; where's my lentils? My taro? The truncated vegetable list so tellingly attributed to "fibrous carbs" is ridiculous. I can eat more variety in veggies than that in a single day, and on any given weekend what's on my grocery list will be "whatever is fresh and in season". Likewise for the fruits, though the GI of berries and their antioxidant contents should rocket them to the top of the list. Kudos for listing olive oil front and center, and safflower's not bad, but neither is canola if organically grown. Rather than listing peanuts twice, why not branch out into sesame (tahini) and healthful mixed nut combinations -- the selenium in Brazil nuts is good for your babymakers, you know. Dairy's far from necessary, and as I've mentioned the casein is quite irritating to most immune systems, exacerbating existing allergies even if it doesn't trigger any itself -- and the mucilagenous properties make it quite impeding for those of us who actually need to breathe hard while riding our bikes! Eggs are duplicated of course, you had them under protein foods. Diet soda on the healthy food list? Crystal light mentioned by brand name? Are they paying you to push their overpriced chemical flavoring? As has been mentioned, your condiment selection is woefully understocked, you really need to branch out in your culinary skills methinks.

And now with that rant in place, I am late for my after-work ride!

Science? How about the horrid fatty acid profile of beef fat? The mercury in tuna? Dietary cholesterol doesn't necessarily affect blood cholesterol, but that doesn't mean that shrimp need to be on the "supreme" list! Ground anything isn't good for you, too much surface area. Protein powder is totally unnecessary for the vast majority of us, especially on a biking forum where most of us are focusing on endurance exercise. You haven't even mentioned valuable legume protein sources like soy and garbanzo beans, or wheat-gluten and sources like seitan. As far as GI, basmati is far superior to long-grain white rice, and red potatoes are far superior to bakers. Not to mention there is a plethora of healthful starchy food that you have left off of your laughable "complex carb" list, from quinoa to amaranth and beyond; where's my lentils? My taro? The truncated vegetable list so tellingly attributed to "fibrous carbs" is ridiculous. I can eat more variety in veggies than that in a single day, and on any given weekend what's on my grocery list will be "whatever is fresh and in season". Likewise for the fruits, though the GI of berries and their antioxidant contents should rocket them to the top of the list. Kudos for listing olive oil front and center, and safflower's not bad, but neither is canola if organically grown. Rather than listing peanuts twice, why not branch out into sesame (tahini) and healthful mixed nut combinations -- the selenium in Brazil nuts is good for your babymakers, you know. Dairy's far from necessary, and as I've mentioned the casein is quite irritating to most immune systems, exacerbating existing allergies even if it doesn't trigger any itself -- and the mucilagenous properties make it quite impeding for those of us who actually need to breathe hard while riding our bikes! Eggs are duplicated of course, you had them under protein foods. Diet soda on the healthy food list? Crystal light mentioned by brand name? Are they paying you to push their overpriced chemical flavoring? As has been mentioned, your condiment selection is woefully understocked, you really need to branch out in your culinary skills methinks.

And now with that rant in place, I am late for my after-work ride!

Alison,

not that there isn't a lot of truth to your post, I think you may have been hitting the vegan forum one time too many. ;)

No wine, no cheese, and no bread... No thanks.
I'll just go for a longer ride and enjoy the rewards of my labor.

No doubt!

BR

I eat what I like, with a heavy lean towards Pastas for carbs. I'm not going to worry about having a perfect diet unless I go pro (if I can even get there), and even then I'm still going to sneak in some Pie!

Hey, if you feel something is missing from that list, please contribute by listing those things! :)
By all means that's not the complete list of all the healthy things on this planet, but it surely is a good start, and for most people they'd welcome a clear-cut breakdown of foods they can eat.


The mercury in tuna?
If you consume tuna correctly, you won't be affected by the mercury. You can eat many cans a week without becoming even close to dangerous levels. But, by no means many cans a day :) Tuna's protein is high quality, so skipping tuna wouldn't make any sense.


Dietary cholesterol doesn't necessarily affect blood cholesterol, but that doesn't mean that shrimp need to be on the "supreme" list!
Here is a quote from a article I found: (http://www.foodmarketexchange.com/datacenter/industry/article/idf_shrimp_drains.htm)

Shrimp have a high level of cholesterol, but have essentially no saturated fat (slightly over I gram per serving, compared to beef, which can have 10 to 20 grams). And shrimp's cholesterol is harder to absorb than that from other high-fat foods, although the reasons are not known.

In the past, scientists could not differentiate the different sterols and measured them all as "cholesterol". This is why the amount of cholesterol in shrimp and other shellfish reported is very high.

We now know that the amount of cholesterol in shrimp is approximately 130 mg per 3 oz of raw shrimp, or about 12 large shrimp, and with only 2 grams of fat. The amount of cholesterol in a comparable portion of regular ground beef is about 110 mg, with approximately 20 grams of fat. And shrimp have high levels of beneficial highly unsaturated fatty acids, which raise HDL cholesterol levels, so eating shrimp may actually lower blood cholesterol levels.



You haven't even mentioned valuable legume protein sources like soy and garbanzo beans, or wheat-gluten and sources like seitan.
That is true, soy protein is great.

Alison,

not that there isn't a lot of truth to your post, I think you may have been hitting the vegan forum one time too many. ;)

:D Them vegans are wily, get them ideas all up in a person's head. ;)

My ideal diet's actually a pescetarian, modified Mediterranean diet, with only cultured dairy (cheese, yogurt) and that in moderation. Eggs are cool in moderation too, but if they were going to be a regular feature I'd sure like for them to be free-range for the good omega-3 content.


If you consume tuna correctly, you won't be affected by the mercury. You can eat many cans a week without becoming even close to dangerous levels. But, by no means many cans a day :) Tuna's protein is high quality, so skipping tuna wouldn't make any sense.

Are you advising me, a woman of childbearing age, to consume many cans of tuna a week?

Thanks, but I'll stick to my wild-caught Alaskan salmon! (FYI, mackeral also has good protein, but it also has good fatty acids and I believe it is a well-managed species so it's environmentally sound. I don't think it's as high on the food chain as tuna, making it a safer less contaminated food source all round. Sardines are likewise a good canned fish.)

Salmon is the best cooked fish ever!

Where is the M&M's???? Thats a diet all by itself :D
Oh yeah!
http://img.photobucket.com/albums/v693/ozstubacca/Stuff/nascardisp.jpg

This little dude hangs out in my TV room. He's always there for me... :D

Um, yeah, I don't eat meat either, or dairy, or eggs. So props to the vegans on the board!

Here's a good article about mercury in fish:
http://www.nrdc.org/health/effects/mercury/guide.asp

Oh, and I have a hard time reconciling "You can eat only a certain amount of poison and not be too poisoned" when it comes to mercury. Mercury accumulates in the body and doesn't go away. I pretty much stopped eating tuna long before I became vegan.

That being said, I feel that a person has the right to eat whatever they feel works for them. If they're in tune enough to know what makes their body feel good, well bully to them. If not, then they suffer. If they enjoy Diet Coke, then they should drink Diet Coke. I personally think that filtered Spring water is better, but sometimes nothing hits the spot like a Coke. If a person feels that eating with certain dietary restrictions (vegan, kosher, etc) makes them more of the person that they want to be, then they should be supported in their quest. And anyone who makes that choice for themselves should be understanding of other people's choices not to live that way. My husband eats meat, I don't. We have compromises at home, but when we go out, we usually go where my husband can eat some kind of meat. But sometimes we go to vegetarian ethnic restaurants, too. We respect each other's dietary choices.

[steps off soapbox]

my master list: not too bad, not too good. I can't cut out the milk / cheese :)

green pepper
onion
squash
zucchini
asparagus
tomatoes
broccoli
big bag o' organic baby spinach
potatoes
strawberries
bananas
blackberries
whole pineapple
oranges
sunflower seeds
walnuts
peanuts
organic blue corn chips
tofurkey
morningstar hot dogs
morningstar corn dogs
tofu
salmon
free range chicken breast
soy yogurt
chocolate silk
organic skim milk
free range eggs
good romano, asagio, and parmesan cheese
whole wheat pasta
whole wheat bread
brown rice
buckwheat pancake mix
wasabi peas
unprocessed wheat bran
salsa
peanut butter
fresh rosemary
fresh basil
fresh garlic
kosher salt
olive oil
soy sauce
lots of good white wine for drinking
lots of good red wine for drinking
box white wine for cooking
box red wine for cooking

A pie? You must be in the wrong forums, this is BikeForums.net, not SweetAndTasty.com :)

Diet soda, hm, maybe you're right, but I'd rather want someone to drink diet soda than regular soda, at least you won't consume the simple sugars! Also, avoid Aspartame sweetened sodas, they are the devil.


Any time of day is a good time for pie.

Salmon is the best cooked fish ever!
You've not had dill flounder with mustard cream sauce then.

No wine, no cheese, and no bread... No thanks.
-Marcus.


and dark chocolate, my other must have.

Not at all! Alcahol will mess you up real nice :)

Then I must be really messed up.

Give up beer and wine! Never! :mad:

Too much meat, not enough cheese! Camembert, brie, roquefort, chèvre! Bring 'em on! And bring that bottle of wine, would you please. :D

Go vegan.
Take out the meat and dairy.
Only whole foods.
You will live longer and healthier.

I guess I am a walking proteinless wimp since I dont eat meat...

Not at all! Alcahol will mess you up real nice :)

Well so much for fitness! I thought vitamin B(eer) was crucial?

My shopping list:
Barley, water, hops and yeast!

I prefer to pick and choose from the four basic food groups myself: high fructose corn syrup, preservatives, table salt, and Chicago-style pizza. ;)

Nah, you got it all wrong dude!

there's FIVE basic food groups, and in order of importance they are... (drumroll)..
1)Eat in
2)takeway
3)home delivery
4)frozen
5)canned

:D

we are heathens :p

Go vegan.
Take out the meat and dairy.
Only whole foods.
You will live longer and healthier.

as they say, we all die of something... I suspect vegans die of boredom :D

dont get me wrong, I really like like my whole grain.... in the form of a medium rare t-bone

I second the tofu and taro! And don't forget the wasabi!

I have to add the following, too:

- cinnamon
- cardamon
- cloves
- cumin
- fenugreek seeds
- tumeric
- anise
- bay leaves

Can't make a successful curry without the spices!

-Kevin

Need my chocolate and green tea

" Sugar Free Maple Syrup" - Not! Not only does it not exist, it is sacreligious!