Healthy Eating: Do’s and Don’ts


All calories are not created equal. If a calorie were just a calorie, then any tow diets at the same calorie level would have the same effects on your body composition regardless of their macronutrient profile.  If a calorie was just a calorie, then a 2400 calorie diet of 100% sugar would have the same effect as a 2400 diet of 100% protein, BUT it doesn’t!  “Junk foods” have little or no nutritional value and they don’t boost your metabolism.  That’s why they’re also called “empty calories.”  You simply cannot eat “junk foods” on a regular daily basis and expect to get good results.

The top 12 junk foods you should NOT eat

Probably the best way to start learning how to pick the right foods and make fat burning meal is to tell you what NOT to eat.  If you know what not to eat, then through a process of elimination, you’ll be much more likely to choose the right things. Make sense?

The 12 worst fat-storing foods you should NOT eat

  • Ice Cream
  • Fried Foods
  • Doughnuts and Pastries
  • Candy and sweets
  • Soda
  • Fruit drinks and other sugar-sweetened beverages
  • Potato chips
  • Bacon, sausage
  • White Bread
  • Hot dogs, fast food burgers
  • Cookies
  • Sugary breakfast cereals

The top 12 foods you should eat regularly: “The Terrific Twelve”

OK, now that you know what you shouldn’t eat, let’s talk about what you should eat. This recommended food list, called “the terrific twelve,” might be the most valuable resource in your nutrition regimen.

Although the possible variety in your food choices are infinite, these are the staple foods that will make up the foundation of your program. Variety is important, but these are the foods you can’t go wrong with and the ones you’ll keep coming back to time after time.

The 12  best foods you SHOULD eat

  • Oatmeal (or other whole grain cooked cereals such as barley, wheat, rye, etc)
  • Yams (or sweet potatoes)
  • Potatoes (Gold or red)
  • Brown Rice
  • Whole wheat bread and 100% whole grain products
  • Vegetables
  • Fresh Fruit
  • Low fat & non fat dairy products (yogurt, cheese, milk, etc)
  • Chicken or turkey breast
  • Egg whites (or “egg beaters”)
  • Lean red meat (top round, extra lean sirloin)
  • Fish and shellfish


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