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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 10-18-06, 05:05 PM   #1
Turboem1
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Can I get a list of all healthy foods to eat?

I was just wondering if it would be possible for people to help me compile a list of all healthy foods to eat throughout the day. Sometimes I have trouble deciding what to eat and I am looking for some variety. My problem so far has been a lifestyle change in my eating habits. I can get into an exercise ruitine ok but I am new so sometimes I am not sure how bad something may be and not know how good something else may be.

It would be simpler if the foods weren't something you should only have a little bit of. I understand you shouldn't eat a million servings of any food but I am going to leave things off that should be eaten in moderation like chocolate, those energy gel things or something similar. I figure it will be broken down into categories. This sounded like a good idea in my head, but it may not be

This list will be for weightloss.

Breakfast:
- Egg Whites with a yolk every now and then
- Oatmeal
- Cereal (Kashi Go Lean Crunch, Cheerios, Rice Krispies)

Lunch:
- Grilled Chicken
- Salmon
- Tuna
- Turkey Sandwich

Dinner:
- Grilled Chicken
- Lean beef
- Fish
- Brocoli
- String Beans
- Sweet Potato
- Peas
- Carrots

Snacks:
- Almonds

Pre Ride:

During Ride:
- Water
- Gatorade

Post Ride:

Beverages:
- Water
- Seltzer
- Skim Milk with Vitamin A & D



As you can see I am new and some of the stuff listed here might not even be right. Any suggestions for setup or anything to add remove please let me know and I will continue to edit this post. Please post information about what you have done and what worked for you. I think this would be a good thing to get going and could help a lot of people who are trying to lose weight but don't know exactly what foods to choose. Thank you for your time.

Last edited by Turboem1; 10-18-06 at 05:26 PM.
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Old 10-18-06, 05:13 PM   #2
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What are you objectives? Weight loss weight gain???
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Old 10-18-06, 05:16 PM   #3
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Right off the bat for general health I see an absence of veggie's cant ever eat to much fresh veggies and they make good snakes.

If going for weight loss I would lose the dried fruit and fruit juice and Gatorade.
Dairy is not great for you but some can't part with it.
Your protein sources look good maybe give yourself 1 egg yolk.
Almonds are great most nuts are excellent choices
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Old 10-18-06, 05:21 PM   #4
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objective is weight loss. I will make that more clear in the original post.
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Old 10-18-06, 05:29 PM   #5
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Why re-invent the wheel? There's many websites out on the Internet that have already compiled lists.

Personally, I use this one even though the list of foods is not nearly as big as on other sites:

http://www.nutritiondata.com/index.html

I like that I can create a custom "pantry" and it can be exported to other computers via email. Also, they make suggestions as to better food choices.
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Old 10-18-06, 05:33 PM   #6
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Quote:
Originally Posted by NoRacer
Why re-invent the wheel? There's many websites out on the Internet that have already compiled lists.
You are right. Thanks for the link and any websites for me would be great.
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Old 10-18-06, 06:21 PM   #7
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http://www.whfoods.com/foodstoc.php
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Old 10-18-06, 09:22 PM   #8
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Quote:
Originally Posted by Turboem1
I was just wondering if it would be possible for people to help me compile a list of all healthy foods to eat throughout the day. Sometimes I have trouble deciding what to eat and I am looking for some variety. My problem so far has been a lifestyle change in my eating habits. I can get into an exercise ruitine ok but I am new so sometimes I am not sure how bad something may be and not know how good something else may be.

It would be simpler if the foods weren't something you should only have a little bit of. I understand you shouldn't eat a million servings of any food but I am going to leave things off that should be eaten in moderation like chocolate, those energy gel things or something similar. I figure it will be broken down into categories. This sounded like a good idea in my head, but it may not be

This list will be for weightloss.

Breakfast:
- Egg Whites with a yolk every now and then
- Oatmeal
- Cereal (Kashi Go Lean Crunch, Cheerios, Rice Krispies)

Lunch:
- Grilled Chicken
- Salmon
- Tuna
- Turkey Sandwich

Dinner:
- Grilled Chicken
- Lean beef
- Fish
- Brocoli
- String Beans
- Sweet Potato
- Peas
- Carrots

Snacks:
- Almonds

Pre Ride:

During Ride:
- Water
- Gatorade

Post Ride:

Beverages:
- Water
- Seltzer
- Skim Milk with Vitamin A & D



As you can see I am new and some of the stuff listed here might not even be right. Any suggestions for setup or anything to add remove please let me know and I will continue to edit this post. Please post information about what you have done and what worked for you. I think this would be a good thing to get going and could help a lot of people who are trying to lose weight but don't know exactly what foods to choose. Thank you for your time.
A few guidelines:

1) Avoid processed sugar and processed starches, and be careful with things like potatoes. An online search will give you a list of high-glycemic foods - you should avoid those *except for* the high glycemic vegetables, which are okay.

High glycemic foods cause your blood sugar to spike, which causes an insulin response, which converts the sugar to fat, your blood sugar drops, and you get hungry again. High glycemic vegetables are okay because they aren't very calorie-dense.

Both cheerios and rice krispies are bad in this respect. Look at the label, and you'll find both white flour and sugar.

2) Refined sugars etc. are okay for pre-ride, during the ride, and right after the ride.

Buy yourself a copy of South beach diet.
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Old 10-19-06, 02:55 AM   #9
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Quote:
Originally Posted by Turboem1
You are right. Thanks for the link and any websites for me would be great.
Try this link:

http://www.johnberardi.com/

Go to his articles. Many good articles. His Precision Nutrition Manual
is excellent. I purchased a site license for work. It helped a lot of people.
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Old 10-19-06, 11:39 AM   #10
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I think it would be easier to list to unhealthy foods!!

Are you familiar with the Canadian Food Guide? (I think the US has one too) If you take a look at the foods on those things, you'll find your healthy foods.
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