There are several ways you can use the Body Fat Solution recommended foods list:
1. To help you choose the best foods
These lists provide you with all the best foods for getting a leaner and healthier body. This is not a comprehensive database of all prepared foods or list of foods to avoid. There are many fine calorie-counter books and websites you can refer to if you ever want that information. Many people already have a good idea of what they shouldn’t eat. Refer to these lists anytime you want to know what you should eat.
2. To give you ideas for variety
If you ever get bored eating the same thing every day, these lists will stimulate you with fresh new ideas. Tired of apples and bananas? Try something more exotic like mangoes or papayas. Sick of chicken? How about buffalo, pork tenderloin, or even venison for lean protein? Bored with oatmeal every morning? Why not sample a multigrain hot cereal with barley, triticale, rye, oats, and flax, and top it with fresh raspberries?
3. To create menus
If you choose to count your calories or to create menus by the numbers (protein, carbs, and fats), these databases will help you do it. There are websites and software applications that can assist with the menu-planning process, but creating menus can be as simple as using these food lists to put together well-balanced meals. Simply choose a lean protein, add one or two natural sources of carbs, allow a small amount of healthy fat, and you have yourself a meal. Adjust the calories and portion sizes to suit your needs.
4. To raise your calorie awareness
Even if you decide not to count calories, simply being more aware of calorie counts in general will influence your decisions in a big way. Did you ever munch on a full cup of raisins as a snack without realizing it contained 500 calories? How about peanut butter? Did you know three tablespoons sets you back almost 300 calories? Some foods are nutrient-dense, healthy, and make the recommended list, but they have a very high calorie density, so portion sizes must be strictly controlled.
About Serving Sizes and Recipes
For your convenience, all foods are listed with a serving size in volume, weight in ounces, and weight in grams. Keep in mind that the uncooked weights and cooked weights will vary and that will affect the calorie amounts. Meats lose fluids during cooking, so four ounces cooked will have more calories than four ounces raw (less fluid equals higher calorie density). Rice and pasta absorb water and expand during cooking, so they will contain more calories per unit of volume dry than cooked.