Best Protein Sources

1. Egg Whites

2. Fresh Fish (Cod, Halibut, Pollock, Red Snapper, Flounder, Salmon Tilapia)

3. Skinless Turkey Breast

4. Skinless Chicken Breast

5. Canned Tuna Fish

6. Round Steak

7. Flank Steak

8. Top Sirloin Steak

9. Egg White or Whey Protein Powder

10. Shrimp, Scallops or Crab

11. Non-Fat  or Skim Milk

12. Non-Fat Cottage Chees

13. Non-Fat Light Yogurt (Plain, Vanilla or Lemon)

Best Complex Carbohydrate Sources

1. Oatmeal

2. Yams or Sweet Potatoes

3. Brown Rice

4. White Rice

5. Shredded Wheat

6. Green Peas

7. Corn

8. Squash

9. Chick Peas

10. Black-Eyed Peas

11. Lima Beans

12. Lentils

13. Popcorn (hot air)

Best Fibrous Carbohydrate Sources



1. Green Beans

2. Broccoli

3. Asparagus

4. Brussel Sprouts

5. Lettuce

6. Cabbage

7. Spinach

8. Cauliflower

9. Cucumbers

10. Celery

11. Zucchini

12. Mushrooms

13. Green/Red Peppers

Best Condiments



1. Mrs. Dash

2. Salt & Pepper

3. Soy Sauce

4. Mustard

5. Salsa (w/ no sugar)

6. Franks Red Hot or Tabasco

7. Lemon Juice

8. Red Wine Vinegar

9. Cinnamon

10. Nutrasweet/Splenda/Saccharin