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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

Fish

Fried Chicken / poultry

No skin

Fatty ground meat

No fat meats (all trimmed)

Liver / Organ meats

Smaller servings of meat, seafood, poultry

Bacon

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 StewSmith.com Fitness eBook store and the
 
Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

                     

BOOKS / eBOOKS / DVDs

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Published Books / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
- Circuit Training 101 ebook

NEW Obstacle Course Race Ebook
 

The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout

USMC RECON Workout
Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

New - Army PRT and CRT
Navy, Air Force, and Coast Guard OCS Workout

The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The PFT Bible - Military / Police Standard PFT

 

The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout
 


Seal Multi Men's Multi-Vitamin Multi-Mineral


Free SEAL Training Videos from Phil Black

TRX Train Like the Pros


       

 


Some Titles Above available in Print Softcover Format

to www.stewsmith.com