FYT FOODS: YUM YUM
FYT FOODS
CARBS
Eat a fist-sized portion with every meal. My fist is about a medium tomato or 1/2 - 3/4 cup of rice.
Amaranth
Barley
Beans: (note: beans can also be a protein)
Adzuki
Black
Black-eyed
Broad
Butter
Fava
Garbanzo (Chick Peas)
Kidney
Lentils
Lima
Mung
Navy
Pinto
Soy
White
Bran (Whole Grain)
Bread (Whole Grain)
Buckwheat (Whole Grain)
Bulgar (Whole Grain)
Corn
Crackers (Whole Grain)
Leek
Milk - dairy, nonfat (can also be a protein)
Milk - Soy (can also be a protein)
Millet (Whole Grain)
Oatmeal (Whole Grain)
Palm Hearts
Parsnips
Pasta (Whole Grain)
Peas
Potato (Baked or boiled)
Potato (Sweet)
Pumpkin
Quinoa (Whole Grain)
Rice (Brown)
Rice (Wild)
Rye (Whole Grain)
Taro
Tortilla (Whole Grain)
Yams
Yoghurt (Fat-Free) (can also be protein)
FRUITS (are carbs)
Apple
Apricot
Banana
Blackberry
Blueberry
Boysenberry
Cherimoya
Cherry
Clementine
Cranberry
Currant
Date
Durian
Fig
Gooseberry
Grape
Grapefruit
Guava
Huckleberry
Jack Fruit
Kiwi fruit
Kumquat
Lemon
Lime
Loquat
Lychee
Mandarin
Mango
Melon
Mulberry
Nectarine
Orange
Papaya
Passion Fruit
Peach
Pear
Persimmon
Pineapple
Plantain
Plum
Pomegranate
Quince
Rambutan
Raspberry
Rhubarb
Starfruit
Strawberry
Tamarillo
Tangerine
Tomato
Watermelon
FATS
Eat a thumb-size portion with every meal. My thumb is about 3-4 almonds, two olives, or a teaspoon of olive oil or nut butter. One egg yolk = one fat.
Avocado
Egg Yolk
Olives
Nut Butters:
Almond Butter
Cashew Butter
Peanut Butter
Sesame Butter
Sunflower Butter
Nuts (Dried/Raw):
Acorns
Almonds
Beechnuts
Brazilnuts
Butternuts
Cashews
Hazelnuts
Hickorynuts
Macadamias
Peanuts
Pecans
Pine Nuts
Pistachio Nuts
Walnuts
Seeds (Dried):
Flax
Pumpkin/Squash
Safflower
Sesame
Sunflower
Oils:
Fish Oils
Flaxseed Oil
Nut Oils
Oil Spray (Pam)
Olive Oils
Udo’s Oil
Vegetable Oils
PROTEINS
Eat a plam-sized portion with every meal. My palm is about 1 cheesestick, 1/2 cup of beans, 6 oz of yoghurt, 1/2 a boneless chicken breast.
Dairy and eggs
(Low fat or Fat Free)
Cheese:
American
Chedder
Cottage
Cream Cheese
Feta
Mozzerlla
Quark
Ricotta
Swiss
Egg Whites
Greek Yogurt
Meats (lean only)
Anchovie
Catfish
Cod
Flounder
Hake
Halibut
Mackerel
Mahi Mahi
Perch
Salmon
Sardine
Snapper
Sole
Swordfish
Tilapia
Trout
Tuna
Beef Ground
Buffalo
Chicken Breast
Duck
Kangaroo
Lamb
Pork Tenderloin
Steak -Eye of Round
Steak -Flank
Steak -Top Round
Steak -Top Sirloin
Turkey Bacon
Turkey Breast
Turkey Ground
Venison
Seafood
Crab
Lobster
Mussels
Octopus
Oysters
Scallops
Shrimp
Squid
Vegetarian (Low Fat):
Seitan
Soy Foods (cheeses, yoghurts, milk)
Tempeh
Tofu
Veggie Burgers
Veggie hotdogs
Legumes/beans
High protein grains (quinoa, kamut)
Veggies
Eat two fistfuls at a minimum of two meals. You may eat unlimited greens (asterisked)with all of your meals, just not between meals. You can have unlimited celery and cucumbers between meals. Note: some veggies like pumpkin and winter squash could be a carb or a veggie. If you are having trouble meeting your weight goals, I would suggest using those only as a carb.
Alfalfa*
Artichoke
Asparagus*
Bamboo Shoot
Beans (Green)*
Beetroot
Broccoli*
Brussel Sprouts*
Cabbage*
Carrot
Cauliflower
Celery*
Chard (Swiss)*
Chinese Cabbage
Collards*
Cress
Cucumber*
Eggplant
Endive*
Fennel*
Gourd
Kale*
Lettuce*
Mushroom
Okra*
Onion
Peas (Snow)
Pepper (Sweet)
Pumpkin
Radish
Seaweed (Kelp)*
Spinach*
Squash(Summer)
Squash (Winter)
Tomatillo
Turnip
Watercress*
Zucchini*
Sweeteners
Use sweeteners very sparingly. One teaspoon of honey has as many calories as a large peach.
Agave Nectar
Honey
Pure maple syrup
CARBS
Eat a fist-sized portion with every meal. My fist is about a medium tomato or 1/2 - 3/4 cup of rice.
Amaranth
Barley
Beans: (note: beans can also be a protein)
Adzuki
Black
Black-eyed
Broad
Butter
Fava
Garbanzo (Chick Peas)
Kidney
Lentils
Lima
Mung
Navy
Pinto
Soy
White
Bran (Whole Grain)
Bread (Whole Grain)
Buckwheat (Whole Grain)
Bulgar (Whole Grain)
Corn
Crackers (Whole Grain)
Leek
Milk - dairy, nonfat (can also be a protein)
Milk - Soy (can also be a protein)
Millet (Whole Grain)
Oatmeal (Whole Grain)
Palm Hearts
Parsnips
Pasta (Whole Grain)
Peas
Potato (Baked or boiled)
Potato (Sweet)
Pumpkin
Quinoa (Whole Grain)
Rice (Brown)
Rice (Wild)
Rye (Whole Grain)
Taro
Tortilla (Whole Grain)
Yams
Yoghurt (Fat-Free) (can also be protein)
FRUITS (are carbs)
Apple
Apricot
Banana
Blackberry
Blueberry
Boysenberry
Cherimoya
Cherry
Clementine
Cranberry
Currant
Date
Durian
Fig
Gooseberry
Grape
Grapefruit
Guava
Huckleberry
Jack Fruit
Kiwi fruit
Kumquat
Lemon
Lime
Loquat
Lychee
Mandarin
Mango
Melon
Mulberry
Nectarine
Orange
Papaya
Passion Fruit
Peach
Pear
Persimmon
Pineapple
Plantain
Plum
Pomegranate
Quince
Rambutan
Raspberry
Rhubarb
Starfruit
Strawberry
Tamarillo
Tangerine
Tomato
Watermelon
FATS
Eat a thumb-size portion with every meal. My thumb is about 3-4 almonds, two olives, or a teaspoon of olive oil or nut butter. One egg yolk = one fat.
Avocado
Egg Yolk
Olives
Nut Butters:
Almond Butter
Cashew Butter
Peanut Butter
Sesame Butter
Sunflower Butter
Nuts (Dried/Raw):
Acorns
Almonds
Beechnuts
Brazilnuts
Butternuts
Cashews
Hazelnuts
Hickorynuts
Macadamias
Peanuts
Pecans
Pine Nuts
Pistachio Nuts
Walnuts
Seeds (Dried):
Flax
Pumpkin/Squash
Safflower
Sesame
Sunflower
Oils:
Fish Oils
Flaxseed Oil
Nut Oils
Oil Spray (Pam)
Olive Oils
Udo’s Oil
Vegetable Oils
PROTEINS
Eat a plam-sized portion with every meal. My palm is about 1 cheesestick, 1/2 cup of beans, 6 oz of yoghurt, 1/2 a boneless chicken breast.
Dairy and eggs
(Low fat or Fat Free)
Cheese:
American
Chedder
Cottage
Cream Cheese
Feta
Mozzerlla
Quark
Ricotta
Swiss
Egg Whites
Greek Yogurt
Meats (lean only)
Anchovie
Catfish
Cod
Flounder
Hake
Halibut
Mackerel
Mahi Mahi
Perch
Salmon
Sardine
Snapper
Sole
Swordfish
Tilapia
Trout
Tuna
Beef Ground
Buffalo
Chicken Breast
Duck
Kangaroo
Lamb
Pork Tenderloin
Steak -Eye of Round
Steak -Flank
Steak -Top Round
Steak -Top Sirloin
Turkey Bacon
Turkey Breast
Turkey Ground
Venison
Seafood
Crab
Lobster
Mussels
Octopus
Oysters
Scallops
Shrimp
Squid
Vegetarian (Low Fat):
Seitan
Soy Foods (cheeses, yoghurts, milk)
Tempeh
Tofu
Veggie Burgers
Veggie hotdogs
Legumes/beans
High protein grains (quinoa, kamut)
Veggies
Eat two fistfuls at a minimum of two meals. You may eat unlimited greens (asterisked)with all of your meals, just not between meals. You can have unlimited celery and cucumbers between meals. Note: some veggies like pumpkin and winter squash could be a carb or a veggie. If you are having trouble meeting your weight goals, I would suggest using those only as a carb.
Alfalfa*
Artichoke
Asparagus*
Bamboo Shoot
Beans (Green)*
Beetroot
Broccoli*
Brussel Sprouts*
Cabbage*
Carrot
Cauliflower
Celery*
Chard (Swiss)*
Chinese Cabbage
Collards*
Cress
Cucumber*
Eggplant
Endive*
Fennel*
Gourd
Kale*
Lettuce*
Mushroom
Okra*
Onion
Peas (Snow)
Pepper (Sweet)
Pumpkin
Radish
Seaweed (Kelp)*
Spinach*
Squash(Summer)
Squash (Winter)
Tomatillo
Turnip
Watercress*
Zucchini*
Sweeteners
Use sweeteners very sparingly. One teaspoon of honey has as many calories as a large peach.
Agave Nectar
Honey
Pure maple syrup