Foods to Avoid and Foods to Include in Meal Planning

Examples:

Several of the foods below fit into more than one category.  This is not a complete list of foods to eat and foods to avoid, but is meant to be an example and a good starting point.

NOTE: It is recommend that you check with your doctor or dietician before making any changes to your regular eating plan.

If you follow a healthy eating plan, it is okay to have 1-2 meals a week with your favorite foods while still maintaining smaller portions. This helps to stay on track with your healthy eating plan the remainder of the week.  So go ahead and cheat once or twice, just make sure you remain faithful to your meal plan for all other meals during the week.

Here are examples of cheat meals:
1 Hamburger, fries and one shake
1 serving Lasagna, garlic bread, salad, small dessert
2 slices of pizza with a side salad, small dessert

Keep in mind having 1 or 2 cheat meals is NOT required.  If you choose not to cheat, all the better.  Remember, these are not cheat days, just  1-2 cheat meals each week.

Foods to Avoid

Deep Fried foods
Heavily Breaded foods
Pastries
Candy
Ice Cream
Foods that have ingredients you can’t pronounce…read ingredient labels
All sodas, diet included
Refined sugar and foods that contain it
White flour and foods that contain it
All artificial sweeteners, Splenda, Equal, etc.
Alcohol, save for special occasions
Boxed, processed foods

Foods to Include

Complex Carbohydrates
Sweet Potatoes
Whole grains (oats, quinoa, brown rice, wild rice)
Fresh or frozen veggies
Fresh fruit or frozen berries
Whole wheat pasta
Whole Wheat bread, eat sparingly
Legumes (dry beans)
Yogurt, plain, low fat or fat free – Greek yogurt is especially good
Dairy, plain, low fat or fat free
Real butter – on occasion for baking (real butter is a whole food and can be used in moderation)
Cheese, low fat…eat in moderation
Whole wheat flour
White whole wheat flour
Whole wheat pastry flour
Sorghum flour
Raisins
Dates
Prunes

Healthy Fats
Chia Seeds
Flax Seeds
Pumpkin Seeds
Sunflower Seeds
Extra Virgin Olive Oil
Unrefined Coconut Oil
Avocado
Nuts: walnuts, almonds, etc. (w/o added salts or oils)

Lean Protein
Lean meat, poultry, cold water fish…especially salmon
Eggs
Egg whites

OILS/DRESSINGS
Extra virgin olive oil
Balsamic vinegar
Red wine vinegar and other vinegars without added sugar

TOPPINGS/CONDIMENTS
All-natural peanut butter, almond and cashew butter
Salsa, no sugar added
Dijon mustard
Kosher and Sea Salt, sparingly

Unrefined Sweeteners (eat in moderation, meaning as a special treat)

Honey
Sorghum
Molasses
Sucanat
100% pure Maple Syrup
Coconut palm Sugar
Stevia

Click for Ten Tips on How to Avoid Overeating

7 Comments on "Foods to Avoid and Foods to Include in Meal Planning"

  1. Melva Goad  January 5, 2016

    May I print this list?

    Reply
    • Melissa Florero  January 6, 2016

      Melva, We do not have a print functionality for this list. The best thing would be to copy it to a word doc or text file and print.

      Reply
  2. amanda hartley  January 6, 2016

    wow thanks im going to try this .

    Reply
  3. Kathy  November 28, 2016

    I am going to try to do this .I want to and I need to my health is very poor but it is so hard when you don’t have any support

    Reply
  4. Annette  July 16, 2017

    I don’t like seafood. The best I can do is eat Starkist Solid White Tuna in water and sauteed/baked White Cod fillet. Would this suffice as a healthy choice of seafood?

    Reply
    • Emilia Horn  July 17, 2017

      Yes, Annette! Tuna and cod are both healthy.

      Reply
  5. Patricia  October 1, 2017

    Thank you for these healthy food tips. Everyone knows that French fries white or sweet potato FRIES are bad, however we are so accustomed to having JUNK as a meal. I look at it as an addiction…and for me, doing so makes me feel more accountable…I LOVE TO EAT!!! When I go to the bulk store for my healthy nuts etc, I immediately bag then into 1/4 C portions when I get home. Then when I need a protein boost I know I won’t eat hands full, and only eat one at a time. It sounds trivial but that is the only way I can keep a handle on portion control. Thank you for sharing SkimmyMs. with the masses.

    Reply

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