Clean Foods for a Figure Perfect Body
Written by Shoshana Pritzker Tuesday, 18 May 2010 21:43
Marie Spano, MS, RD, FISSN, CSCS
Have you ever walked in the grocery store and headed directly to your staple foods? Broccoli. Check. Fish. Check. Brown rice. Check. Oatmeal. Check. That was easy. Most people eat the same 15-20 foods week after week. If you want a great body your list of allowable foods is a lot shorter than the average person’s. But, that doesn’t mean you can’t spice it up and add a bit of variety to your diet.
So what can you eat? There is actually a ton of food and many tasty dishes out there (thanks to calorie free herbs and spices) that you can eat to compete. Take a look at the Figure Athlete approved list of foods below and some preparation ideas to get you started. Brand name foods have the nutrition information added. Some of these products are available in stores near you and others can be ordered from Amazon. For all other foods, refer to http://www.nal.usda.gov/fnic/foodcomp/search/ for specifics on just about any unprocessed (and some processed) food you can think of.
Clean Foods – Category A
These foods are the foods that should make up the backbone of your diet. If you want to be a little less strict (depending on your goals) check out Category B foods. And then for your cheat days, there are always Category C foods. You won’t get a fabulous body from Category C foods unless you have great genetics but these foods are healthier than choosing doughnuts and French fries.
Beverages
• Coffee
• Tea (green, white, black and oolong have more health benefits than herbal teas)
Complex Carbohydrates
1) Tortillas and Wraps (the cleanest ones are often found where gourmet cheeses are or in the health food section)
• Whole wheat pita pockets (with no added sugar)
• Toufayan Low Carb Wraps
Calories – 140, Fat – 3, Carbohydrate – 15, Fiber – 8, g Protein - 13 g
• Light Flat Out Wraps (garden, spinach, original)
Calories – 90, Fat – 2.5, Carbohydrate – 15 g, Fiber – 9, Protein -9 g
• Flat Out Wraps Original
Calories – 100, Fat – 2.5, Carbohydrate – 17 g, Fiber – 8, Protein - 9 g
• Tumaro’s tortillas
8” honey wheat tortilla: Calories – 120, Fat – 2.5, Carbohydrate – 23, Fiber – 2g, Sugar – 0 g Protein - 4 g
• LaTortilla Factory Brand
Smart & Delicious Soft Wraps: Calories – 90, Fat – 3, Carbohydrate – 20, Fiber – 13g, Sugar – <1 g Protein - 8 g
They also have 2 versions of their low carb, low fat tortilla
• Mission Brand Tortillas
8” Soft Taco Carb Balance: Calories – 80, Fat – 2, Carbohydrate – 12, Fiber – 8g, Sugar – 0 g Protein - 3 g
• Ole Xtreme Wellness
Calories – 71, Fat – 2, Fiber – 12, Protein – 8g, Carbohydrates – 5
2) Other Carbohydrates
• Quinoa
• Brown Rice
• Ezekiel Bread
Nutrition information not available online. Refer to https://www.foodforlife.com/index.html for more information on their products and ingredients.
• Wild Rice
• Wheat Bran
• Oats
• Oat Bran
• Cream of Rice
• Grits
• White Potatoes
• Rice Cakes (non-flavored)
Vegetables
The best veggies have fewer carbohydrates and are mostly fiber. Many are also “free” meaning they contain so few carbohydrates that you do not need to count them. How should you cook vegetables? Steaming is your best option for retaining the vegetables taste and nutrients.
Free Vegetables:
• Alfalfa Sprouts
• Artichoke Hearts
• Arugula
• Bamboo Shoots
• Bean sprouts
• Bock Choy
• Broccoli
• Brussels Sprouts
• Cabbage
• Celery
• Chard
• Chicory
• Chives
• Collard Greens
• Cucumbers
• Dandelion greens
• Endive
• Escarole
• Fennel
• Green peppers
• Kale
• Lettuce
• Mushrooms
• Onions
• Scallions
• Spinach
• Water Chestnuts
• Zucchini
Other Vegetables (not free but still healthy):
• Asparagus
• Beans (black, red, brown, navy, pinto, northern, garbanzo, pinto)
If you choose canned vegetables, choose varieties packed in water only or water and salt. If you don’t want the sodium, rinse them off.
• Beets
• Edamame
• Eggplant
• Carrots
• Cauliflower
• Chickpeas
• Green beans
• Jicama
• Leeks
• Radicchio
• Radishes
• Red peppers
• Rhubarb
• Sauerkraut
• Squash
• Squash soups (like butternut squash soup made just with squash, water and herbs or spices)
• Sugar snap peas
• Yellow peppers
Protein-Rich Foods
Some of these foods come in canned pop-top versions (chicken, salmon and tuna) – these cans make a great, quick meal when you are on the go. Just rinse the chicken to get the extra sodium off (if desired) and any preservatives that are lingering in the water.
Some of the brand names that make these are Fresh Valley, Tyson, Publix brand, Hormel, Sweet Sue, Starkist and Chicken of the Sea.
• Bass
• Bison
• Chicken Breasts
• Cod
• Cottage cheese (fat free)
• Crab (try canned, instead of tuna!)
• Egg Whites (boxed work well)
• Elk
• Flounder
• Extra Lean Ground Turkey, Chicken, or Beef (at least 95% lean)
• Haddock
• Liver (especially from grass fed cows)
• Orange Roughy
• Ostrich
• Perch
• Protein Powder (low carbohydrate & fat such as Metabolic Drive)
• Scallops
• Shrimp
• Snapper
• Tilapia
• Tuna
• Turkey Breasts
Healthy Fats
• Almonds
• Almond butter (natural varieties only)
• Avocados
• Coconut Oil
• Biotest Flameout
• Flax Seeds (grind these in a clean coffee grinder or food processor to get the maximum nutrition value out of them)
• Flax Oil
• Grapeseed Oil
• * Halibut
• * Herring
• Macadamia Nuts
• Macadamia nut butter (natural varieties only)
• Mackerel
• Natural Peanut Butter (no oil or sugar added)
• Olive Oil
• Pecans
• Pumpkin Seeds
• * Salmon
• * Sardines
• Sunflower Seeds
• Walnuts
* Healthy fatty fish also contains a good amount of protein per serving
Quick Prep
Olesya’s Mock Slaw
Chopped cabbage, apple cider vinegar, lemon juice, salt, 1packet of stevia
Mock Slaw #2
Chopped cabbage, red wine vinegar and a packet of equal
Mock Slaw #3
chopped cabbage, grated carrots, lemon juice, apple cider vinegar, dash of sweetener
Mock burrito – add canned beans, salsa (sugar free), a little chopped avocado and canned chicken (rinse it with water first) to a wrap, pita or flat bread
Clean Recipes
Many products come with recipes (or their websites have them) though of course many of these are intended for the average healthy person. You can modify many of these though. Unlike baking, which often calls for exact amounts of specific ingredients for a good end product, cooking has a lot more leeway. Here are a few of the product recipes that have been modified:
Bush’s Best rice and beans (modified)
Makes 3 servings
Ingredients
1 can crushed tomatoes with herbs (no sugar added; if you can’t find one, get crushed tomatoes
and add your own herbs)
1 can Northern Beans
2/3 cup cooked brown rice (not the instant variety)
¼ tsp Italian seasoning
* Add chopped onion, celery and bell pepper as desired (sauté first for 4 – 5minutes)
Directions
Place all ingredients in a medium saucepan and cook covered for 3-4 minutes on medium heat. Remove cover and cook an additional 2-3 minutes uncovered.
Nutrition Information per Serving
You can easily add lean ground beef, turkey or chicken to this dish to increase the protein.
Nutrition Information per Serving
Calories: 163
Fat: < 2 grams
Carbohydrates: 37 grams
Fiber: 18 grams
Protein: 3 grams
Chili
Makes 5 servings
1 lb extra lean ground beef
½ cup chopped onion
½ cup chopped green pepper
2 16-oz cans pinto beans (undrained)
1 14-oz can no sugar added diced tomatoes
1 6 oz can no sugar added tomato paste
½ cup water
2 Tbsp chili pepper
Directions
Cook beef, onion and green pepper until browned and drain off excess water and fat. If you choose a fatter cut of beef, cook it separately from the onion and green pepper and pour very hot water over it after cooking (in a colander). You’ll drain off most of the fat by doing this. Add remaining ingredients and reduce heat to a simmer and cook 25-30 minutes covered.
Nutrition Information per Serving
Calories: 211
Fat: 4 grams
Carbohydrates: 22 grams
Fiber: 4 grams
Protein: 23 grams
Close to Clean Foods – Category B
Carbohydrates
1) Whole wheat spaghetti (Dreamfields brand indicates that it is “carb protected” so you absorb fewer carbohydrates thanks to the way it is made and because the prebiotic fiber inulin is added).
2) Cereals
If you absolutely gag eating a high-fiber cereal by itself, mix it with a cereal you like.
• Fiber One (1/2 cup serving)
Calories – 60, Fat – 1, Carbohydrate – 25, Fiber – 14 g, Sugar – 0 g, Protein - 2 g
• All Bran (1/2 cup serving)
Calories – 80, Fat – 1.5, Carbohydrate – 23, Fiber – 9 g, Sugar – 5 g, Protein - 4 g
• Kay’s Naturals (1 oz serving)
Calories – 100, Fat – 1.5, Carbohydrate – 15, Fiber – 3 g Sugar – 3 g Protein - 9 g
• Nutritious Living Hi Lo (1/2 cup)
Calories – 90, Fat – 2, Carbohydrate – 13, Fiber – 7 g Sugar – 1 g Protein - 12 g
3) Popcorn – try Smart Pop Kettle Corn which has a naturally mild sweet taste
4) Crackers
• Wasa
• Melba toast
Fruit (lower fructose varieties)
Fruit is best when consumed post workout (see Nutrient Timing article)
• Apricot
• Blackberries
• Figs
• Grapefruit
• Papaya
• Peach
• Plum
• Raspberries
• Strawberries
• Tomato
Protein-Rich Foods
• Metabolic Drive protein bars
• “Pouch” fish or chicken – for a more clean meal, choose brands without added sugar (stay away from the “honey teriyaki” sauces etc.). There are several varieties found on the same isle as tuna fish.
• Egg Beaters
• Greek yogurt, plain and non-fat (if you want to make it sweet, mix in a little protein powder). This makes a great creamy snack.
• Quorn meatless, soy free patties (made with egg white protein); www.quorn.us typically found in the health food freezer section
• Ball Park Fat Free Beef Franks
• Ball Park Smoked White Turkey Franks
• Oscar Mayer Turkey Bacon
• Tyson Buffalo Hot Wings (in the freezer section; these at least have no sugar)
• Perdue Homestyle Chicken Strips (no sugar)
• Beef or chicken fajita kits (John Solues makes one with no sugar) –eat these without the tortilla and they aren’t so bad at (choose those that have sauce made without sugar)
• Chicken nuggets: Coleman Organics (serving size – 6 nuggets)
Calories –130, Fat – 5 g, Fiber – 0 g, Protein -12 g, Carbohydrate – 10 g, Sugar 0 g
• Fat free ricotta cheese
• Gordon’s fish fillets (healthy freezer section)
Miscellaneous Snacks
• Sugar-free hot chocolate
• Sugar-free pudding
• Sugar-free jello
• Sugar-free Fudgsicle pops (freezer section)
• Plain unsweetened cocoa powder
Cheeses/spreads
• Hummus without added sugar
• Laughing Cow light cheese
• Kraft fat free shredded cheese (this actually melts well)
Modified Cheat Foods – Category C
When you really crave a food that absolutely has no business in your diet, you can still eat somewhat healthy without going all out and downing some Krispy Kreme doughnuts or dining at Waffle House (some of their meals contain 1500 calories and enough fat to keep you full for 3 days). So let’s say you are absolutely craving chocolate. Try non-fat or 1% milk and add sugar-free chocolate syrup. Or opt for a 50-calorie chocolate fudge bar (the sugar-free ones are taste okay). If you want cookies, ginger snaps and oatmeal raisin cookies are your best options. Or, try protein bakery snacks: http://www.proteinbakery.com/.
Other not horrible but not figure-friendly foods include cheese, fatter cuts of meat and canned fruits (canned in water). It seems that some people just love cheese. If you are one of those individuals, choose very flavorful cheese and grate it on top of a salad, soup or something else. A little goes a long way. Blue cheese, havarti, feta, real Parmesan cheese (not the processed kind) and Jalapeno cheddar are all packed with flavor.
What you can eat depends on what your goals are. Do you want to get on stage? Then stick to Category A foods as much as possible. Are you looking to lose 10 lbs? You can do that on Category A and B foods with some C foods. Diversify your food intake as much as you can. Doing so will add a little insurance to your nutrient intake. The more foods you eat, the more likely you are to meet your nutrient needs (vitamins and minerals) from food. Sure, you can take a multivitamin but multivitamins (though I am an advocate of them) do not contain all of the bioactive compounds found in fruits and vegetables. So think variety and choose your food intake based on your goals.
About the Author
Marie Spano has provided sports nutrition counseling to elite and
recreational athletes alike for over 10 years. For more information,
visit, www.mariespano.com <http://www.mariespano.com/