Decent foods

Discussion in 'Basic Training Principles and Methods' started by Monkey, Mar 7, 2003.

  1. Monkey

    Monkey New Member

    Hi
    I spose I could place this in the Nutrition section but its such a basic question, and I'm sure other people like me would like to know the answer too. Someone asked a question the other day about Fats in the diet and to give examples, many people replied but still did'nt give examples of what to eat. I think it would be useful for a lot of beginners if some one came up with a list of suitable things to include in your diet, e.g tuna and chicken are loaded with Protien, pasta is loaded with carbs, however i dont really no what FATS are good for me to eat and in what quantities? A list of good proteins, good carbs and good Fats would be really helpful.
    Thanks in advance.
     
  2. mostlyallan

    mostlyallan New Member

    Look for products containing unsaturated fats (polyunsaturated and monounsaturated). You're going to get some saturates but you mainly want the other type.
     
  3. Some foods containing "good" fats include:
    - tuna, salmon & other fatty fish (& the derived fish oils)
    - olive oil, canola oil, or even better: flax seed oil (& flax
    seeds, of course)
    - nuts are also supposed to be healthy, I think.
    I hope somebody more knowledgeable can expand on this...
     
  4. mostlyallan

    mostlyallan New Member

    Yeah, I've heard a few spoons of peanut butter daily is quite good.
     
  5. Keebler Elf

    Keebler Elf New Member

    Generally,

    Protein (~1gram per pound of bw)

    Lean sources -
    Turkey
    Chicken (white meat)
    White Fish (tuna etc)
    Beef/mince (<10% fat)
    Protein Powder
    Low fat Dairy

    Fats (~25-30% of cals)

    Fish Oil (~3-6grams EPA/DHA per day)
    Cod Liver Oil
    Flax Oil
    Olive Oil
    Nuts
    Butter (in moderation rather than margarine)

    Carbohydrates (remainder of calories)

    Vegetables
    Fruit
    Unprocessed Grains
    Beans
    Generally choose foods low to moderate on theGI List (except pre/post workout)
     
  6. mikeh

    mikeh New Member

    NeeBone,

    Yep 100% nautral peanut butter (no skippy)

    Monkey,

    Here's a "food shopping list" posted by Bryan (can't find the post)

    Meal planning food guide

    Protein-Best choices
    Note: Avoid breaded and/or deep-fried meat dishes. Meats should be prepared by broiling, stir-frying, grilling, or pan-frying with a minimum of unsaturated cooking spray. All meats should be trimmed of visible fat.
    Salmon
    Eggs (3 whites + 1 whole)
    Tuna
    Chicken breast (boneless, skinless)
    Swordfish
    Turkey breast
    Halibut
    Lean cuts of beef
    Mahi-mahi
    Mackerel
    Cottage cheese (fat free or low fat)
    Cod
    Catfish
    Lobster
    Shrimp
    Crab meat
    Sardines

    Protein supplements:
    Milk protein isolate
    Whey protein concentrate/isolate
    Soy protein Isolate

    Protein - Good choices
    Top Sirloin or Round steak
    Chicken (dark meat
    Hamburger (7-10% fat)
    Pork chop (trimmed)
    Turkey (dark meat)

    Protein-Fair choices
    Yogurt (light)
    Milk - 1% or skim
    Cheese (low fat)
    Ham (lean)

    Fats - Best choices
    Nuts -(raw, no salt, no oil)
    Walnuts
    Peanuts
    Pecans
    Macadamia nuts
    Almonds
    Sunflower seeds
    Hazelnuts

    Oils
    Fish oil
    Evening primrose oil
    Flax oil
    Olive oil

    Carbohydrates - Best choices
    Fruit (fresh)
    Apples
    Peaches
    Cantaloupe
    Tomatoes
    Grapefruit
    Nectarine
    Grapes
    Cherries
    Lime
    Strawberries
    Oranges Pears
    Pineapple (fresh)
    Banana
    Water melon
    Honey dew melon

    Vegetables
    Spinach
    Green peppers (and/or orange, red, or yellow)
    Broccoli
    Asparagus
    Cauliflower
    Mushrooms
    Brussels sprouts
    Cucumber
    Lettuce (any dark green variety)
    Celery
    Mustard greens
    Jicama
    Squash

    Legumes
    Lentils
    Navy beans
    Peas
    Chick peas
    Kidney Beans
    Garbanzo beans

    Vegetarians should include the following foods:
    Note: For people who follow vegetarian diets, the American Dietetic Association has these recommendations:
    · Consult a registered dietitian or other qualified nutrition professional, especially during periods of growth, breast-feeding, pregnancy, or recovery from illness.
    · Take a vitamin B12 supplement
    · Minimize intake of less nutritious foods such as sweets and fatty foods.
    · Choose whole or unrefined grain products instead of refined products.
    · Choose a variety of nuts, seeds, legumes, fruits, and vegetables, including good sources of vitamin C to improve iron absorption.
    · Choose low-fat or nonfat varieties of dairy products, if they are included in the diet.

    Grains
    Oatmeal
    Whole grain breads
    Brown rice (or other low refined variety)
    Barley
    Corn
    Pasta
    Whole wheat

    Sorry can't post the word.doc
    Mikeh
     
  7. mikeh

    mikeh New Member

    Hmmmm

    bold

    I can't code, I can't attach ..... I'm going back home [​IMG]
     
  8. Aaron_F

    Aaron_F New Member

    While getting any oils from an unprocessed source is better, usually margerine is avoided because of trans fat content. THis is primarily becuase most american margerines were hard (Ie contained large amounts of trans fats).
    However, today margerines are available in low to no trans fat styles (soft ones in general)
    Butter also contains trans fat.

    but either one should be used in moderation, because 1tsp is ~50cals so it can build up energy really quickly.
     
  9. restless

    restless New Member

    Margarines are the devil! [​IMG] [​IMG] [​IMG] [​IMG] [​IMG]
     
  10. Keebler Elf

    Keebler Elf New Member

    Eh, you win some, you lose some! But butter tastes better!
     
  11. vito

    vito New Member

    Butter is actually a wonderful food if you are able to obtain it unpasteurized. Check out what they have to say about it at www.westonaprice.org. And while it may also contain some trans fat to it i believe most of it is the good kind (CLA isomers) formed by enzymes in the rumens of certain animals. Any bad trans found in butter i would think to be the result of scorching the hell out of it during the manufactering process in commercial dairy plants.
     
  12. Monkey

    Monkey New Member

    thanks guys!
     
  13. Aaron_F

    Aaron_F New Member

    A fair amount of the trans fatty acids available in butter (2-5%) are elaidic acid or C18:1t, the trans isomer of oleic acid.
    This is found in beef fat (before cooking), milk and butter. Because of bacterial changes to the fats during digestion generally.
     
  14. micmic

    micmic New Member

    Some remarks:
    There is a great concern about the mercury content of some foods. I wouldn't eat tuna & salmon on a regular basis. Herrings are a safe fish since all of them come from ocean. Most mackerel is good too.
    I wouldn't advise lots of nuts & peanut butter, and I would stay away from corn oil & sunflower oil altogether. They contain lots of omega-6 fatty acids, and this causes an imbalance in the omega-6 / omega-3 ratio. Yes, omega-6 are essential but today we have the problem of taking too much of them. Besides, body maintains a pool of omega-6 that wouldn't let any omega-6 deficiency happen even if you wouldn't take any for 1 year. Flax seeds, flax oil and fish oils help to correct this imbalance. The only nuts that contain a good ratio of omega-6 to omega-3 are the walnuts.
     
  15. tai4ji2x

    tai4ji2x New Member

    wait, don't some herring spawn in fresh water? i remember sometimes going fishing at cape cod (i'm from boston area) for the seasonal herring runs.

    as for contaminated fish, you also have to worry about PCB's in addition to mercury. pretty much all wild fish in the world, due to industrial waste, have some level of contamination now, i think. i believe this is why pregnant and nursing women are told to reduce or even eliminate their fish intake (getting their EPA/DHA from purified fish oil supplements instead).

    EDIT: okay, did a quick internet search. herring (which includes sardines) spawn in shallow coastal waters and basins.
     
  16. Tuna comes from the ocean, too.

    The problem with the bigger fish is that they're higher on the food chain. As you go up the food chain, toxins get concentrated. Plankton picks up the toxins; little fish eat plankton, concentrating it. Moderate fish eat little fish, further concentrating, etc. Salmon and tuna are high up the chain -- then we eat them.
     
  17. micmic

    micmic New Member

    Others are even more concerned regarding fish. The following comes from www.mercola.com :
     
  18. tai4ji2x

    tai4ji2x New Member

    yeah, i've been reading mercola's stuff lately. seems like a smart guy. i'd like to follow more of his recommendations, but to be honest, it can probably get obsessive. the more i read his site, the more i feel like a hypochondriac (sp?). i mean, he's probably right about most of his findings. but to implement all the stuff he talks about requires a lot of effort and resources (ie, cash and its ilk).
     
  19. Aaron_F

    Aaron_F New Member

    thats because mercola is an extremist nut [​IMG]
     
  20. micmic

    micmic New Member

    hypochondriac ? extremist nut ?
    hmmm... I guess it depends on your point of view. For this particular subject, either he DOES find toxic mercury amounts in the hair analysis or he doesn't (that is, he's lying). If you believe that he's telling the truth, then you have to admit he's probably right.
    He should certainly find us to be hypochondriac about many things concerning weight training... As I said, it's all a matter of perspective...
    In any case, what I believe is important is to make a well-informed choice, like: "this moment I'm eating a mercury-contaminated can of tuna". This is what I'm doing :D
     

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