Food for Fitness

These are some of the staples of my fitness-friendly diet:

Protein

  • Egg whites (and the occasional whole egg – I’m not opposed to the odd yolk!)
  • 100% Whey powder
  • Soya protein powder
  • Pure protein powder (I like USN – goes nice and thick when mixed with a little cold water or milk)
  • Fish (tuna, salmon, pilchards, sardines etc)
  • Lean meat (I use a lot of venison, but lean cuts of beef are also great)
  • Chicken (skinless, unfortunately… I’m a breast girl)
  • Turkey
  • Fat-free cottage cheese (my saving grace when it comes to a muscle-building diet)

Carboydrates

  • Oatmeal
  • Oat bran
  • Quinoa
  • Whole wheat bread
  • Whole wheat pasta
  • Brown rice
  • Sweet potato
  • Whole wheat couscous
  • Winter squash (pumpkin, butternut etc)
  • Corn

Vegetables (some of which are technically “fibrous carbs”, but they don’t have the same effect on blood sugar as starchy carbs)

  • Gem squash
  • Courgettes
  • Green vegetables
  • Carrots
  • Peas
  • Pulses such as chickpeas, lentils, black beans etc (technically a carb, but they’re so kind to your blood sugar levels that I decided to include them in the vegetables list)

Fruit (in moderation, and taken as a carb portion)

  • Apples (and my favourite: homemade, sugar-free applesauce!)
  • Oranges and other citrus
  • Bananas (usually pre- or post-workout)
  • Berries
  • Pears
  • Pineapple
  • Papaya
  • Sharon fruit (yum)
  • Grapes
  • Dried fruit (very occasionally – best saved for pre- and post-workout)

Fats (highly important for fat-loss and overall health – don’t be scared!)

  • Cold-pressed extra-virgin olive oil (I don’t class oils as a healthy fat if they’ve been heated to high temperatures)
  • Avocado
  • Peanut butter or other nut butters
  • Nuts
  • Seeds
  • Oily fish (simultaneously high in protein and good fat)

Other

  • Wheat bran
  • Psyllium husks
  • Fat-free or low-fat milk
  • Stevia or other sweeteners
  • Herbs
  • Spices
  • Soya flour
  • Cocoa powder and cacao nibs (a great addition to many healthy sweet meals – keeps chocolate cravings at bay whilst providing many great anti-oxidants!)
  • Essences such as vanilla, caramel, coconut
  • Non-stick cooking spray

2 responses to “Food for Fitness

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