Super Food List part I

This is post is the second in a series of 7 posts aimed at detailing the official burn-body-fat.blogspot.com nutritional plan. More info about the series here. Also, make sure you check out:

Setting up the burn body fat fast nutritional plan - Part I

The following list contains the best choices you can make with regards to food selection.

For every piece of food mentioned you will find listed:

• The type of nutrient it is
• It’s role in maintaining optimal health
• Other things you need to be aware of

1. Lean Meats

Meat is a source of protein. The reason why lean meat is preferred is because of it’s low content of saturated fats.

Chicken and Turkey
Chicken and turkey meat (skinless and boneless) are two of the leanest meats you can find. Besides being very lean, they are also packed with vitamins and minerals: vitamin B6, zinc and iron.

Beef
Beef is another classic muscle building protein. Beef is the top food source of creatine – an amino acid compound that increases energy levels and protein synthesis.

The thing you have to look out for when buying beef is it’s saturated fat content, some cuts having more saturated fats then others.

Below is a chart with the caloric value and saturated fats content for different cuts of beef.

	Category	Cut of Beef	calories	Saturated fats (gr)
1	Lean Beef	Flank Steak	aprox 55 cal per 1 oz	2-3 gr per 1 oz
		Ground Beef
		Roast Beef
		Tender Lion
2	Medium fat Beef	Corned beef	aprox 75 cal per 1 oz	5 gr per 1 oz
		Ground beef (not marked extra lion)
		Prime Cut

Choose lean and extra lean beef cuts and you will be ok.

Pork

Pork is not recommended because of it’s high content of saturated fats.

You should avoid: sausages, bacon, cured meats, ham and fatty cuts of steak like T-bone and rib-eye.

Fish

Fish is a great choice because it’s a good source of protein. Also, fish meat contains a healthy dose of omega-3 fatty acids while containing little amounts of saturated fats.

Because of it’s rich omega-3 essential fatty acid content, fish should be a part of your diet.

Fish like salmon, tuna, cod, rough are all great choices.

Also, needless to say, you should try to eat fresh fish as much as possible. If you have to resort to canned fish, make sure they are water packed. This way you avoid the extra calories and saturated fats from oiled packed fish and/or other forms of packing.

2. Eggs

The protein in eggs has the highest biological value of protein of any other food. What this means is that it provides the body most of the amino acids it needs. Eggs are also a source of vitamin B12, essential for fat breakdown.

For a long time doctors and nutritionists advised people to avoid consuming eggs. The reason for this recommendation was that 2 eggs contain enough cholesterol to put you over your daily recommended value. Later research has shown that dietary cholesterol levels have a very little effect on blood cholesterol levels.

Some of the cholesterol can be cut out by removing the egg yolk.

You can best take advantage of the complete found in eggs by consuming mainly egg whites with the occasional whole egg.

3. Fat Free or Low Fat Dairy Products

Dairy products are a good protein source and contain high amounts of calcium. Adequate amounts of calcium are critical for building strong bones and fighting osteoporosis.

Also, A University of Tennessee study has found a link between calcium consumption and weight loss, people with high calcium intake losing twice the amount of body weight compared to those on low-calcium diets.

Based on these results, low fat yogurt, low fat milk, low fat cheese and cottage cheese can play an important role in your fat loss efforts.

Also, I recommend low fat milk as your primary source of calcium. Because it is a liquid, it takes a larger space in the stomach giving a sensation of satiety.

4. Protein Supplements

While your food intake should come from high quality whole food sources most of the time, during times when you can’t eat them, protein powders can be used to compensate.

The best protein powders are those containing milk protein isolate, whey protein isolates or rice protein isolates.

5. Green Vegetables

Green vegetables are packed with vitamins and minerals that help neutralize free radicals (molecules that accelerate the aging process) and fight against cancer, heart disease, stroke, obesity and osteoporosis.

Also, they are a critical part in your body changing diet. Their low caloric density, high fiber content and low glycemic index help keep insulin levels stable, making them great carbohydrate choices for non-post-workout meals.

The best vegetables are:

• Spinach
• Cruciferous vegetables: broccoli, brussele sprouts, cauliflower, cabbage
• Salad: romaine, arugula, watercress
• Tomatoes
• Celery
• Cucumbers
• Carrots
• Peppers
• Peas
• Mushrooms

An important detail is how vegetables are cooked. Deep frying them or covering them in heavy sauce is a big no-no. Preferably use alternative methods of cooking like: boiling, steaming or grilling.

Update (April 30, 2008): part two is available Super Food List part II