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Fat.Mans.Fitness
where we go from fat to fit


WHAT IS A"HEALTHY DIET"

The Dietary Guidelines describe a healthy diet as one that

  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
  • Includes lean meats, poultry, fish, beans, eggs, and nuts; 
  • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars

 

DAILY FOOD LOG

Keeping a daily food log will help you track what you eat and will also help you as you concentrate on getting all the foods needed to promote good health. 


Vegetables

  • 4-6 servings daily
  • Serving size = 1 cup raw leafy greens or 1/2 cup cooked vegetables

Fruit

  • 2-3 servings daily
  • Serving size = 1 medium piece of fruit; 1/2 cup fresh-cut fruit (for example, berries and melons); 1/4 cup unsweetened and unsulfured dried fruit

Complex Carbohydrates

  • 1-3 servings daily
  • 1 serving = 1/2–1 cup cooked grains or 1/2 cup cooked starchy vegetables
  • Whole grains, such as oats, brown rice, wild rice, barley, quinoa
  • Starchy vegetables, such as squash, sweet potatoes, parsnips

Protein

  • 2-3 servings daily
  • Serving size = size of your fist
  • Animal proteins, such as eggs, fish, seafood, chicken, turkey, pork, beef, and other lean meats
  • Vegetable proteins, such as beans, nuts, seeds, and soy products

Water

  • Start with (8) 8-oz. glasses daily OR
  • Refill a 32-oz. water bottle throughout the day according to your specific daily requirements

Good Fats

  • 1–2 Tbsp of oil OR
  • 1–2 small handfuls of nuts or seeds
  • Healthy fats from olive oil, nut and seed oils, and flaxseed oil 

Keep to a Minimum

  • Simple carbohydrates (sugar, white flour, white rice, pasta)
  • Highly processed foods (boxed or canned foods, cookies, chips,
    packaged snacks)
  • Bad fats (fried foods, hydrogenated oils)
  • Other (soda, coffee, alcohol, caffeinated beverages)

 




MAYO CLINIC'S 10 SUPER FOODS

Here are your best bets for eating well: Almonds, apples, blueberries, broccoli, red beans, salmon, spinach, sweet potatoes, vegetable juice, and wheat germ.

These 10 health foods are some of the healthiest because they meet at least three of the following criteria:

  • Are a good or excellent source of fiber, vitamins, minerals and other nutrients
  • Are high in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene
  • May help reduce the risk of heart disease and other health conditions
  • Are low in calorie density, meaning you get a larger portion size with a fewer number of calories

                
                       FOOD TIPS

  • eat spicy, you'll drink more water
  • use chopsticks, you'll eat slower
  • if it says "diet" ,stay away
  • make your own meals
  • plan out your meals and workouts
  • watch your portion size
  • keep a food journal
  • drink lots of water
  • don't skip any meals
  • read the labels on everything
  • eat foods with five ingr. or less
  • eat fresh as much as possible
  • have a "cheat" meal
  • measure and weigh your food
  • figure out your bmr so you can eat the proper amount of calories

    •  

     
 

 
                                            RECIPES


  
  SPICY BOK CHOY

  
  INGREDIENTS

  • 1 pound baby bok choy
  • 1 tablespoon canola oil
  • 1 tablespoon sesame oil
  • 1/4 cup water
  • 2 cloves garlic, minced
  • 1 tablespoon light soy sauce
  • 1 tablespoon brown sugar
  • 1/8 teaspoon crushed red pepper flakes (optional)

  DIRECTIONS

  1. Trim off the ends of the bok choy and chop, keeping the white parts separate from the green as they will need to cook longer. Rinse and spin or pat dry. Set aside.
  2. In a small bowl or cup, stir together the vegetable oil and sesame oil. In a separate larger bowl, stir together the water, garlic, soy sauce, brown sugar and red pepper flakes. Set this aside.
  3. Heat the oil in a large skillet or wok over medium-high heat. Add the bok choy stems first; stir fry for a few minutes or until the pieces start to turn a pale green. When stems are almost cooked, add the leaves; cook and stir until leaves are wilted, 1 to 2 minutes. Remove from the heat and transfer the bok choy to a serving dish. Pour the sauce into the skillet or wok, and set over medium-high heat. Cook, stirring constantly, until sauce has thickened slightly, about 3 minutes. Pour over the bok choy and toss lightly to coat.

 
  TURKEY CHILI


  INGREDIENTS

  • 1 tablespoon of extra-virgin olive oil
  • 1 medium onion, roughly chopped
  • 1 tablespoon sesame oil
  • 1 pound of ground turkey
  • 2 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 115 oz. can of white beans
  • 1 15 oz. can of kidney beans
  • 1 14.5 oz. can mexican diced tomatoes
  • 1 cup low-sodium chicken broth
  • & salt and pepper

  DIRECTIONS

  1. Heat oil in a large sauce pan over medium-high heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add garlic and cook 1 minute more. 
  2. Add turkey, chili powder, and cumin; cook stirring often until turkey is no longer pink inside, about 5 minutes.
  3. Add beans, tomatoes with juice, and broth; bring to boil. Reduce heat to medium-low, cover, and simmer until flavors blend, about 15 minutes. Season with salt and pepper to taste.  


  PORTUGUESE KALE SOUP


  INGREDIENTS

  • 1 carrot
  • 1 yellow onion
  • 2 cloves garlic
  • 1.5 stalks celery 
  • 1 tablespoon oregano
  • 1 teaspoon celery salt
  • 1 teaspoon cayenne pepper
  • 1 tablespoon pepper
  • 8 to 10 cups of water
  • 2 cups low-sodium chicken stock
  • 5 bouillon cubes
  • 1 can chopped tomatoes
  • 1.5 pounds boneless beef chuck roast
  • 10 oz. chopped kale

  DIRECTIONS

  1. Season meat with celery salt, garlic salt, and pepper. Heat a large pot to medium-high heat and sear meat until brown on all sides. Remove meat.
  2. Chop onion, garlic, celery and carrots and saute in pot the meat was in. Add a little olive oil if needed. When vegetables are soft, remove and set aside. then put meat back into pot and turn to low heat. 
  3. Add water to pot with meat and let cook for 4-6 hours until meat is tender. When done, add chicken stock, tomatoes, and bouillon cubes. Mix, then add kale to pot and cook for 30-45. Add all sauteed vegetables and cook for another 30 minutes. Let stand for 30 minutes and serve.


  MEDITERRANEAN PASTA

 
  INGREDIENTS

  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon balsamic vinegar
  • 6 cremini mushrooms
  • 1/2 bag of spinach
  • 2-3 cloves garlic, minced
  • 1 yellow onion, chopped
  • 3 tablespoons sun-dried tomatoes
  • 1/4 cup whole grain/wheat pasta
  • 1/2 tablespoon greek seasoning to taste
  • & salt and pepper to taste

  DIRECTIONS

  1. Heat olive oil in a large skillet. Add mushrooms and onions and saute until almost done. Add garlic and finish until done to your likeness.
  2. Then add water, vinegar, tomatoes and spinach. Cover, stirring occasionally until spinach is wilted.
  3. Add cooked pasta and mix well. Turn to low heat and simmer for 10 minutes so ingrediants can meld together.

  
  MARINADE 


  INGREDIENTS

  • 2 tablespoons extra-virgin olive oil
  • 1/2 tablespoon balsamic vinegar
  • 1/2 tablespoon lemon juice
  • 1 clove garlic, minced
  • 1 green onion, thinly sliced 
  • greek seasoning to taste
  • & salt and pepper to taste

  DIRECTIONS

  1. In a small bowl combine olive oil, vinegar, lemon juice, garlic, green onion, greek seasoning, and salt and pepper.
  2. Mix well and pour into a zip-lock bag and add vegetables, beef, or chicken ( skin on or off ).
  3. Refriderate for an hour before grilling.

 
  BALSALMIC VINAIGRETTE


  INGREDIENTS 

  • 3 tablespoons balsalmic vinegar
  • 1 tablespoon dijon mustard
  • 1 clove garlic, minced
  • 1/2 cup extra-virgin olive oil
  • & salt and pepper


  DIRECTIONS

  1. In a small bowl, combine the vinegar, mustard, and garlic. Add the oil in a slow steady stream, whisking constantly. Season with salt and pepper to taste.

 
  SMOOTHIE


  INGREDIENTS

  • 4 oz. grape juice
  • 4 oz. non-fat yogurt
  • 4 0z. frozen peaches
  • 4 oz. frozen strawberries
  • 4 oz. frozen blueberries
  • 4 oz. fresh pineapplements
  • 2 tablespoons wey protein

  DIRECTIONS

  1. Measurements of ingrediants are done by weight.
  2. Add to blender and mix well

Content copyright . Matthew Lecuyer. All rights reserved.
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