Diet

Here are some basic fundamentals for a good diet.
THE GOOD

• Fat free
• Sugar Free or under 5gs
• Low carbs (depending on goals)
• Meals:
• 4 large meals and as main large snacks for weight gain
• 6 small meals every 3 hours for speeding up metabolism 

THE BAD

• Fat
• Sugar
• Carbs (depending on goals)

EXAMPLES:
Breakfast, early snacks, or lunch:

• Bran Flakes Cereal with So Delicious Almond Plus Unsweetened Milk.  
• Whole Grain quick Oats.  
• Whey Protein meal replacement shake.  
• Whole Wheat pasta and grilled Chicken.  
• Nature's Own Double Fiber Wheat Bread chicken sandwich with fat free cheese and spinach.  
• All Whites liquid Eggs with whole wheat pancakes and fat/sugar free syrup.  
• Mahatma Brown Rice with grilled Chicken.  
• Grilled Chicken spinach salad with mixed nuts and fat free dressing.

Late snacks, or dinner:

• All Whites liquid Eggs with vegetables.  
• Nature's Own Double Fiber Wheat Bread turkey sandwich with fat free cheese and spinach.  
• Smoked turkey and steamed vegetables.
• Turkey burger on wheat buns with fat free cheese and spinach.

Ideas of Healthy Choices found at Walmart:

Nature's Own Double Fiber Wheat Bread

1 Slice:

50 Calories

Fat - 0.5g

Carbs - 13g

Sugar - >1g

Protein - 3g

All Whites 100% Liquid Eggs

3 tbsp:

25 Calories

Fat - 0

Carbs - 0

Sugar - 0

Protein - 5g

So Delicious Almond Plus Unsweetened Milk

1 Cup

40 Calories

Fat - 2g

Carbs - 1g

Sugar - 0g

Protein - 5g

Borden Fat Free Sharp Cheese

1 slice, 30 Calories

Fat - 0

Carbs - 3g

Sugar - 1g

Protein - 4g

Smart Balance Butter, Olive Oil

1 tbsp, 60 Calories

Fat - 5g

Carbs - 0

Sugar - 0

Protein - 0

Mahatma Brown Rice

1/4 Cup, 150 Calories

Fat - 1g

Carbs - 32g

Sugar - 0

Protein - 3g

Whole Wheat Pastas

3/4 Cup, 210 Calories

Fat - 1.5g

Carbs - 41g

Sugar - 2g

Protein - 7g

Splenda Essentials (1 gram of fiber)
1 tbsp, 0 Calories
Fat - 0
Carbs - 1g
Sugar - 0g
Protein - 0g

Ole Mexican Foods: Xtreme Wellness
1 tortilla
100 Calories
Fat - 0g
Carbs - 19g
Sugar - 0g
Protein - 5g

King Arthur Flour Whole Wheat
1/4 cup
110 Calories
Fat - 0.5g
Carbs - 23g
Sugar - 0g
Protein - 4g

Dannon light & fit
1 serving
50 Calories
Fat - 1.5g
Carbs - 3g
Sugar - 2g
Protein - 5g

Shrimp - large
3 oz cooked
100 Calories
Fat - 1.5g
Carbs - 0g
Sugar - 0g
Protein - 21g

Original No Salt
1/4 tsp
0 Calories
Fat - 0g
Sodium - 0mg
Carbs - 0g
Protein - 0g

Blue Bunny Ice cream
1/2 cup
80 Calories
Fat - 0g
Carbs - 20g
Sugar - 5g
Protein - 4g

Salmon Fillets
4 oz
99 Calories
Fat - 1.5g
Carbs - 0g
Sugar - 0g
Protein - 21g