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Courtesy of University Sports Medicine
www.ubsportsmed.buffalo.edu
To lose weight safely, it is important to eat a wide variety of foods. You should eat enough carbohydrates to fuel your body for exercise. You should reduce your fat intake to reduce calories, rather than follow a very low calorie diet. Because everyone is different, there are no general guidelines as to how much or how little you should eat or exercise. Use the charts below to help guide you in your food choices.
GOOD HIGH-CARBOHYDRATE FOODS TO EAT
|
FOOD
|
CALORIES
|
CARBOHYDRATES
(GRAMS)
|
|
Potato
|
220
|
50
|
|
Bagel
|
165
|
31
|
|
Biscuit
|
103
|
13
|
|
White bread (1 slice)
|
61
|
12
|
|
Cereal (1 cup)
|
110
|
24
|
|
Oatmeal (1/2 cup)
|
66
|
12
|
|
Graham crackers (2)
|
60
|
11
|
|
Rice (1 cup)
|
223
|
50
|
|
Noodles (1 cup)
|
159
|
34
|
|
Pizza, cheese (1 slice)
|
290
|
39
|
|
Pretzels (1 ounce)
|
106
|
21
|
MAKING PROPER FOOD CHOICES
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FOOD TYPE
|
CHOOSE
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DECREASE
|
|
Meats
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Fish, poultry without skin, lean cuts of beef, lamb, pork, shellfish, cold cuts, sausage
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Fatty cuts of beef, lamb, pork; spare ribs, organ meats, regular hot dogs, bacon
|
|
Dairy
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Skim or 1% milk, buttermilk
Nonfat or lowfat yogurt or cottage cheese
Lowfat cheeses, farmer or pot cheeses (no more than 2-6 grams of fat per ounce)
Sherbert, sorbet
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Whole or 2% milk, whipped toppings, cream
Whole-milk yogurt or cottage cheese
All natural cheeses (blue, cheddar, swiss, roquefort)
Ice cream
|
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Eggs
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Egg whites (2 whites = 1 whole egg in recipes)
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Egg yolks
|
|
Fruits and vegetables
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Fresh, frozen, canned, dried
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Vegetables prepared in butter, cream, or other sauces
|
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Breads and cereals
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Homemade baked goods, using unsaturated oils sparingly, angel food cake, low-fat crackers, low-fat cookies
|
Commercial baked goods, pies, cakes, donuts, croissants, muffins, biscuits, high-fat cookies, high-fat crackers
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