Good food vs bad is what to eat

Written on the 19 January 2015 by Studio Pilates

Here is a brief list of foods to eat, to eat in moderation and foods not to eat.

Unlimited foods: eat as much of these as you like, they should make up 70% of your diet

All low carbohydrate, vegetables and salad:

  • All types of lettuce or green leafy vegetables
  • English spinach, kale and silverbeet/Swiss chard
  • All types of cabbage
  • Fennel
  • Asparagus
  • Green beans
  • Mushrooms
  • Zucchini, squash
  • Celery
  • Snow peas/sugar snap peas, peas
  • Sprouts eg bean sprouts, alfalfa sprouts, mung bean sprouts, bean sprouts
  • Cucumbers
  • Tomatoes
  • Capsicum
  • Onions, Garlic, Ginger
  • Eggplant
  • Shallots
  • Broccoli/broccolini
  • Herbs and spices
  • Water, sparkling mineral water, soda water, herbal teas
  • Vegetable juices

Foods to eat with portion control: these foods are healthy and should make up 30% of your diet in portioned amounts

  • Sweet potato and potato
  • Carrots
  • Fresh beetroot
  • Avocado
  • Fresh corn
  • Wholegrain bread (gluten free if gluten intolerant)
  • Sugar free unprocessed cereals eg oats or quinoa
  • Wholegrain noodles, pasta and brown rice (gluten free if intolerant)
  • Legumes Beans and chick peas, lentils
  • Nuts and seeds, including nut and seed butters (almonds and walnuts are the best nuts)
  • Lean red meat, chicken, seafood
  • Eggs
  • Low fat dairy (and cheese in small amounts) -cows or goats if not sensitive or intolerant to it
  • Tofu
  • Fruit
  • Decaffeinated coffee

Foods to avoid:

  • Anything you are allergic, intolerant or sensitive to, for example many people cannot have gluten/wheat, dairy or certain nuts, particularly peanuts. Many people find when they omit these they lose weight and feel better.
  • Sugar and sugary foods eg biscuits, cakes, yoghurt, most cereals and bars, ice-cream, puddings, lollies, pastries etc
  • Processed foods or anything that contains a lot of chemicals and preservatives
  • Foods high in bad fats eg hot chips, fried foods, crumbed chicken and fish, potato chips, most desserts and cakes, pastries, most fast food
  • Highly refined and processed carbohydrates eg white bread and most crackers, corn chips, cereals, bars
  • Alcohol very high is kilojoules, and affects they way your body metabolises the food you eat with it. (plus you usually eat more bad food when drinking, and also when hung-over!) Alcohol is toxic to the body and toxins get stored in the fat cells (cellulite on the thighs for women, around the abdomen or (beer gut) for men. Limit alcohol to one day per week. The best alcoholic choice for weight loss is something like gin and tonic, vodka with fresh lime and soda or mineral water as these contain no kilojoules except for the alcohol.
  • Soft drinks++++
  • Fruit juice very high in natural fruit sugar and kilojoules
  • Butter and margarine spread bread with healthy avocado or almond spread

Combine healthy eating with Pilates to get the best results. Try one of our studios or try a DVD to workout with at home. Click here to view our great titles or call 07 3899 4555.




Author: Studio Pilates