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Food Plan List for Assistance with Dieting
& Limiting Bad Foods!

This week, I received an email from a former naval officer, who needed to get back moving again.  The good news is that he started just before Thanksgiving, which will help him avoid a few extra pounds we gain at parties, imbibing spirits, big sports weekend snacks, Thanksgiving and Christmas feasts, and several other big meals during the Holidays.  It all adds up to our caloric intake.  The “former pilot - now desk jockey” writes:

I started working out using your 45 Day Plan for Beginners last week and already am feeling better than I have in a decade.  Of course, I did NO activity other than work behind a desk after getting out of the Navy in the 90’s.  But, I need some assistance with the Food Plan you have.  Do you have a simple list that could break down the foods I should be eating and not eating or at least try to limit? PS – love the water consumption.

I have updated the plan a bit but will add the following chart in a few days as requested.  Here is what I would recommend to eat MORE of and LESS of in order to have energy to exercise and build lean muscle, help with health issues such as high blood pressure and cholesterol, and assist with weight loss of fat. 

Protein Rich Foods

Choose More of

Limit or omit these foods


Fried Chicken / poultry

No skin

Fatty ground meat

No fat meats (all trimmed)

Liver / Organ meats

Smaller servings of meat, seafood, poultry


Beans, peanut butter, tofu, whole wheat pasta, nuts

Sausage and other high fat meats

Egg whites

Eggs with yolks

Protein Bars (if needed)

2% or whole milk / ice cream/ whipped cream

Skim or 1% milk

Whole milk cheeses / sour cream

Yogurt, low fat cheese



Vitamin / Carbohydrate Rich Foods

Choose More of

Limit or omit these foods

Raw, steamed, boiled, colorful vegetables

Fat - Fried vegetables

Green leafy / romaine lettuce

Iceberg lettuce (little value)

Whole grain / multi grain bread / pasta

White bread / regular pasta

Fruit juice seasoning (lime / lemon etc)

Cream sauce, cheese sauce, butter

Fruits with skin – apples, pears, peaches…

Canned fruits in syrup

Other fruits – banana, oranges, grapes

Coconut – high in saturated fat


Foods with Fat / Healthful Nutrients

Choose More of

Limit or omit these foods

Non trans fat bread spreads

Avoid partially hydrogenated oils

Some heart healthy margarines

Cooking with lard, meat fat, grease

Cooking with olive oils, sunflower oil …

Salad dressings with cheese / creams

Salad dressing without saturated fat

Some chocolates – high in saturated fat

Nuts in moderation – high calorie content

Cakes, cookies, pies, chips, crackers


Fried rice / beans,


Donuts, pastries, croissants

The list of foods above are general foods we tend to eat regularly and many are omitted due to space of the article, but these should help you take control of your food intake yourself.  Nothing above is NEWS to anyone, but sometimes we need a good / bad comparison with healthful alternatives.  Eating well does not mean your food has to taste like cardboard and you will starve yourself trying to eat healthy.

So keep it up during the Holidays and see if you can actually lose weight during this end of the year time where parties and family / friend visits can tend to cause our healthful eating habits to stray.   

Get ready for the New Year with a workout plan. 



Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Fitness eBook store and the
Stew Smith article archive at To contact Stew with your comments and questions, e-mail him at



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