The Good & the Bad

Good Food List

Try to choose the majority of your foods from this list. You get one point for every
good food choice you eat each day – up to 10 points per day. Veggies add 10 extra points.

Oatmeal (old fashioned is the most nutritious, but you can also use plain minute oatmeal)
Eggs, egg whites, or eggbeaters
Whole wheat bread
Low sugar, high fiber cereal (4g of fiber or more)
Hot Cereal, All-Bran, cracked wheat
Skim or 1% milk
All fruit
All vegetables corn and peas
Baked potato or sweet potato
Tuna (packed in water)
Chicken
Fish
Pork
Lean Beef
Lean Ham
Lunch meat considered low in fat
Non fat or 1% cottage cheese
String cheese
Yogurt less than 20 grams of carbs
Olive oil
Air popped popcorn or 94% fat free microwave popcorn
Protein bar with less than 15 grams of carbs
Go Lean Kashi
Low sodium soups
Daily Vitamin
RDA calcium supplement (From ages 9 through 18 years, the RDA for calcium is 1300 mg. because this period of growth is a critical time to build a greater bone mass that can help prevent osteoporosis. For adults aged 19 - 50, the RDA is 1000 mg. a day. After age 50, the RDA is 1200 mg)
Beans- kidney, black
Chickpeas
Nuts- almonds, cashew, hazelnuts, macadamia, pecan, peanuts, walnuts
Peanut Butter- limited

Good books to read: Healthy for Life by Ray D. Strand, MD.
French Women Don't Get Fat by Mireille Guiliano



Bad Food List

Subtract 2 points for EACH food you eat a day on this list.

Sugar cereal or low fiber cereal
White bread
White rice
Fried food
Bakery items, such as muffins, cake, or pie
Soda or other drinks with sugar
Regular mayo or regular sour cream
Ice Cream or yogurt with more than 19 grams of carbs per serving
Potato chips, Cheetos, Fritos, Doritos, Cheezits, crackers, ETC. L
Any cookie with sugar
Chocolate candy
Candy
Bagels or donuts
High sugar or high carb bars such as granola bars, Cliff bars, Pop Tarts
Hot dogs

You know your body … put anything else on this list that isn’t good for you!


Example of Good food points for a day:
Breakfast
2 pts. Oatmeal w/milk
1 pt. Whole Wheat toast
1 pt. Vitamin
Snack
1 pt. Cup of Carrots
Lunch
1 pt. (For each veggie) Salad w/veggies on top
1 pt. Scrambled eggs on salad
1 pt. Tuna Fish on salad
Snack
1 pt. Almonds
Dinner
1 pt. Chicken
1 pt. Wild Rice
1 veg. pt Salad
1 veg. pt. Corn
Snack
1 pt. Yogurt
1 pt. Small apple

Good food pts: 10
F&V pts: 10 (even though I ate more than 5 servings of F&V)

You're body will burn more carbs if you eat 6 times a day. Make sure you eat small portions (serving suggestions) and remember you vitamins. It won't hurt your body to eat more than 5 servings of F&V's. More vegetables are better than more fruit. Use the F&V's for your snacks.