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13 Cards in this Set
- Front
- Back
Fruits included in the simply filling technique
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* All fresh, frozen, or canned without sugar
* Fruit canned in its own juice * Fruit salad - mixed fruits with no added sugar |
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Vegetables included in the simply filling technique
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* Most fresh, frozen or canned without added sugar or oil
* Potatoes - white, red, sweet Note: Avocadoes are NOT a power food |
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Whole grains included in the simply filling technique (part 1)
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* Brown and wild rice
* Hot cereals cooked, without added sugar, dried fruits, or nuts * 100% bran * Cream of rice * Cream of Wheat * Grits * Oatmeal * Pasta * Popcorn (air popped or 94% fat free microwaved popcorn) |
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Whole grains included in the simply filling technique (part 2)
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* Whole-grain ready-to-eat cereals (w/o added sugar, dried fruit or nuts, and with 4g fiber per srvg)
* Whole grains such as barley, buckwheat, bulgur, cornmeal/polenta, whole-wheat couscous, quinoa |
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Non-fat dairy and dairy substitutes included in the simply filling technique
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* Fat-free cheeses
* Fat-free cottage cheese * Fat-free milk and bevs made with fat-free milk (cappucino, latte, as long as sugar free) * Yogurt, fat free, plain, or flavored with artificial sweetener * Fat free sour cream * Soy products, unflavored and plain (i.e. calcium-fortified soy milk, unflavored soy milk, fat-free soy cheese, Plain soy yogurt) |
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Lean Proteins included in the simply filling technique (see food list for specific cuts, grinds)
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* Beef, chicken, lamb, pork, turkey, veal: lean trimmed, all skin removed
* Dried beans including canned black, cannellini, kidney, refried, white * Dried peas including black-eyed peas and split peas * Eggs, whole, whites, fat free substitutes * Game meats like buffalo, elk, ostrich, venison * Lentils * Meat substitutes like tofu and veggie burgers * Most fish and shellfish, frozen, fresh, and canned * Organ meats from beef, lamb, pork, veal, poultry |
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Breads included in the simply filling technique
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* Light English muffins
* Light hot dog and hamburger rolls * Reduced Calorie "light" breads (whole grains are best choice) |
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Soups included in the simply filling technique
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* Broth, onion, and some broth and tomato based vegetable soups
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Desserts included in the simply filling technique
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* Sugar free gelatin
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Beverages included in the simply filling technique
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* Coffee without sugar
* Tea without sugar * Diet Soda * Club Soda * Seltzer (plain or flavored, unsweetened) * Water |
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Seasonings and Condiments included in the simply filling technique
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Baking soda, baking powder, capers, cocktail sauce, extracts, fat-free salad dressings, fat-free margarine, fat-free mayo,
flavorings, herbs, hot sauce (peppersauce), ketchup, lemon juice, lime juice, mustard, nonstick cooking/baking spray, fat-free salsa, soy sauce (shoyu), spices, steak sauce, sugar substitues, taco sauce, teriyaki sauce, vinegar, worcestershire sauce |
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Healthy oils included in the simply filling technique
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Include up to 2 tsp each day of olive oil, canola oil, safflower oil, sunflower oil, flaxseed oil. After 2 tsp, count points.
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What is NOT included in the simply filling technique
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* processed meats (hot dog, sausage, lunchmeats if not fat free)
* Fish or shellfish, canned or packed in oil * Dried fruit * Fruit juice * Vegetable juice * Vegetables prepped with ingredients not in power foods (i.e. corn in butter sauce, dried tomatoes in oil) * French Fries, avocadoes,Sweet Pickles, Plantains, Olives |