The perfect food list

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The perfect food list

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Keeping track of your fats and limiting your salt intake is no easy task. Foods either have a lot of one or the other for flavoring. The perfect food list contains foods that are both low in fat and sodium and taste good enough to be a staple for my eating plan! It is important to remember that sacrifices have to made. Don't expect low fat, low sodium foods to taste the same as regular foods taste. The requirements for foods on this list are that they must contain less than five grams of fat and around 300 milligrams of sodium per serving! Please feel free to recommend foods for this list. I will be more than happy to research them and place them here if they make the grade!

Breakfast food:

Premier Eight Protein Bars - Great as a meal replacement anytime! These bars are a major key to both Shawna's and my own success. They are filling, healthy, and stay with you for hours while giving you energy. Available at G.N.C. stores and bodybuilding.com/

Organic Optimum Power Cereal - 2.5 fat grams, 190 calories, 200 mg sodium per 1 cup serving

Bakers Breakfast Cookies - usually around 5 grams of fat, and 180 mg of sodium per cookie

Special K breakfast bars = 1.5 grams of fat and 100 mg of sodium per serving (blueberry and strawberry flavored)

Special K Smart Start Red Berries Cereal = 0 fat, 220 calories, 110 milligrams sodium per serving

Low fat Yogurt

Healthy Advantage (frozen) buttermilk low fat waffles (A Safeway Select brand) = 2.5 fat grams, 170 calories, 320 mg sodium per two waffle serving.

Log Cabin Lite Syrup = 0 fat, 130 calories, 100 milligrams sodium per serving

Garden Burger - Meatless breakfast sausage - 3.5 fat grams, 50 calories, 120 mg sodium per one patty serving.

Lunch and Dinner items:

Skinless Chicken breast

Turkey (white meat)

White and or brown Rice

Pasta

Miltons - Healthy Multigrain Bread = 0.5 grams of fat, 130 calories, 150 milligrams sodium per one slice serving.

Health Valley - Spaghetti Sauce (Burgundy is my favorite) 1 gram of fat, 50 calories, 330 mg of sodium per serving. There are quite a few low fat low sodium pasta sauces on the market these days. Most that I have tried are very good.

Health Valley - canned soups

Canned chopped tomatoes (low sodium) = 0 fat, 25 calories, 30 milligrams sodium per 1/2 cup serving.

Canned black and or kidney beans (low sodium) = 0 fat, 70 calories, 240 milligrams sodium per 1/2 cup serving.

Grape Tomatoes (I really like these)

All veggies especially greens

Most fruits (watch out for those damn Avocados though)

El Ranchito brand Texas style Fajita Tortillas = 4 grams of fat, 140 calories, 340 mg sodium per serving; serving size is one tortilla.

Pocket Pita bread (I like the Basson Bakery brand available at Costco) = 0 fat, 110 calories, 170 mg of sodium per 1/2 pita serving.

Shredded Mozzarella Cheese (Precious brand 3 cheese Pizza blend available at Costco) = 6 grams of fat, 90 calories, 190 mg of sodium

Shredded or grated Parmesan Cheese - usually around 2 grams of fat, 25 calories, 90 mg sodium per serving.

Kraft 2% milk cheddar cheese slices - 3 grams of fat, 50 calories, 290 mg of sodium per serving. (Great for toasted cheese bagels. Also comes in American and Swiss.

Snacks:

Guiltless Gourmet - Blue Corn Chips (baked) Spicy Black Bean Flavor is my favorite

Crunch Master brand rice crackers - available at Costco and they are very good with hummus. The cheese flavored crackers have 2 grams of fat and 100 mg of sodium, and the sesame flavor has 1.5 grams of fat and just 65 mg of sodium per serving. You get 16 crackers in a serving and they are great. Thanks, Judy Carter, for turning me on to these!

Hummus - There are many good brands on the market today. Costco has a good one, but home made is best - My favorite hummus recipe

Condiments and spices:

Country Crock Spread (margarine) = 5 grams of fat, 110 calories, 50 milligrams sodium per 1 tablespoon serving

Nu-Salt (Salt substitute)

Garlic Powder (Granulated)

Fat free Mayonnaise - Not the greatest tasting stuff in the world, but you can doctor it up and the real stuff will kill ya!

Desserts:

Skinny Cow ice cream sandwiches - 2 grams of fat, 145 mg sodium per serving

Fat free Frozen Yogurt

Cool Whip Light or fat free

Frozen pitted cherries


	Welcome to Hughdini.com \| home The perfect food list \| Healthy Fast Meal Staples \| My Favorite recipe's \| Hugh's BQ's \| Weekend Cooking \| The Rules The perfect food list Back Keeping track of your fats and limiting your salt intake is no easy task. Foods either have a lot of one or the other for flavoring. The perfect food list contains foods that are both low in fat and sodium and taste good enough to be a staple for my eating plan! It is important to remember that sacrifices have to made. Don't expect low fat, low sodium foods to taste the same as regular foods taste. The requirements for foods on this list are that they must contain less than five grams of fat and around 300 milligrams of sodium per serving! Please feel free to recommend foods for this list. I will be more than happy to research them and place them here if they make the grade! Breakfast food: Premier Eight Protein Bars - Great as a meal replacement anytime! These bars are a major key to both Shawna's and my own success. They are filling, healthy, and stay with you for hours while giving you energy. Available at G.N.C. stores and bodybuilding.com/ Organic Optimum Power Cereal - 2.5 fat grams, 190 calories, 200 mg sodium per 1 cup serving Bakers Breakfast Cookies - usually around 5 grams of fat, and 180 mg of sodium per cookie Special K breakfast bars = 1.5 grams of fat and 100 mg of sodium per serving (blueberry and strawberry flavored) Special K Smart Start Red Berries Cereal = 0 fat, 220 calories, 110 milligrams sodium per serving Low fat Yogurt Healthy Advantage (frozen) buttermilk low fat waffles (A Safeway Select brand) = 2.5 fat grams, 170 calories, 320 mg sodium per two waffle serving. Log Cabin Lite Syrup = 0 fat, 130 calories, 100 milligrams sodium per serving Garden Burger - Meatless breakfast sausage - 3.5 fat grams, 50 calories, 120 mg sodium per one patty serving. Lunch and Dinner items: Skinless Chicken breast Turkey (white meat) White and or brown Rice Pasta Miltons - Healthy Multigrain Bread = 0.5 grams of fat, 130 calories, 150 milligrams sodium per one slice serving. Health Valley - Spaghetti Sauce (Burgundy is my favorite) 1 gram of fat, 50 calories, 330 mg of sodium per serving. There are quite a few low fat low sodium pasta sauces on the market these days. Most that I have tried are very good. Health Valley - canned soups Canned chopped tomatoes (low sodium) = 0 fat, 25 calories, 30 milligrams sodium per 1/2 cup serving. Canned black and or kidney beans (low sodium) = 0 fat, 70 calories, 240 milligrams sodium per 1/2 cup serving. Grape Tomatoes (I really like these) All veggies especially greens Most fruits (watch out for those damn Avocados though) El Ranchito brand Texas style Fajita Tortillas = 4 grams of fat, 140 calories, 340 mg sodium per serving; serving size is one tortilla. Pocket Pita bread (I like the Basson Bakery brand available at Costco) = 0 fat, 110 calories, 170 mg of sodium per 1/2 pita serving. Shredded Mozzarella Cheese (Precious brand 3 cheese Pizza blend available at Costco) = 6 grams of fat, 90 calories, 190 mg of sodium Shredded or grated Parmesan Cheese - usually around 2 grams of fat, 25 calories, 90 mg sodium per serving. Kraft 2% milk cheddar cheese slices - 3 grams of fat, 50 calories, 290 mg of sodium per serving. (Great for toasted cheese bagels. Also comes in American and Swiss. Snacks: Guiltless Gourmet - Blue Corn Chips (baked) Spicy Black Bean Flavor is my favorite Crunch Master brand rice crackers - available at Costco and they are very good with hummus. The cheese flavored crackers have 2 grams of fat and 100 mg of sodium, and the sesame flavor has 1.5 grams of fat and just 65 mg of sodium per serving. You get 16 crackers in a serving and they are great. Thanks, Judy Carter, for turning me on to these! Hummus - There are many good brands on the market today. Costco has a good one, but home made is best - My favorite hummus recipe Condiments and spices: Country Crock Spread (margarine) = 5 grams of fat, 110 calories, 50 milligrams sodium per 1 tablespoon serving Nu-Salt (Salt substitute) Garlic Powder (Granulated) Fat free Mayonnaise - Not the greatest tasting stuff in the world, but you can doctor it up and the real stuff will kill ya! Desserts: Skinny Cow ice cream sandwiches - 2 grams of fat, 145 mg sodium per serving Fat free Frozen Yogurt Cool Whip Light or fat free Frozen pitted cherries