Healthy

Eating
Guide!
Important Tips
Important Tips
Important Tips
 GROCERY LIST
Carbs
Buckwheat • Couscous • Cream of
wheat • Ezekiel bread or sprouted
grains • Millet • Oatmeal • Peas •
Quinoa • Rice cakes • Squash –
butternut, acorn • Sweet potato/yams •
Whole grain or wheat products (breads,
cereals, chips/crackers with low salt,
pancakes, pasta, pita, rice, tortilla,
waffles) • Wild rice
**LIMIT – legumes (healthy but may
cause bloating, examples are black
beans, chickpeas, kidney beans,
lentils), corn (high in sugar)
Protein
• Bison • Chicken breast • Cottage
cheese • Edamame • Eggs – whole,
egg whites • Fish (wild caught best) –
cod, halibut, salmon, tilapia, tuna •
Greek yogurt • Ground beef (lean) •
Ground turkey • Pork tenderloin •
Protein powder • Shellfish – clams,
crab, lobster, mussels, shrimp • Tofu
• Turkey bacon • Turkey breast •
**LIMIT – packaged deli meats (lots
of sodium), red meats (high
cholesterol, grass fed best)
GROCERY GUIDELINES

Fats Vegetables

• Asparagus • Beets • Bok choy •

• Avocado • Hummus • Nuts - almonds,
Broccoli • Brussels sprouts • Carrots
cashews, peanuts, walnuts (unsalted) •
• Cauliflower • Celery • Cucumbers •
Oils – coconut, flax, olive, other seed
Eggplant • Green beans • Green
oils • Seeds - chia seeds, flax, hemp,
peppers • Kale • Mushrooms • Okra •
pumpkin, sunflower (unsalted) •
Peppers • Romaine lettuce • Snow
Spreads – almond butter, peanut butter,
peas • Spinach • Squash • String
sunflower butter
beans • Tomatoes • Zucchini
GROCERY GUIDELINES
Fruits
• Low calorie (best) - apricot, all berries,
cherries, grapefruit, honeydew,
nectarines, oranges, papaya, peaches,
plums, tangerines, watermelon • High
calorie (careful) - grapes, bananas,
mango, apples,, pineapple, pear, kiwi,
pomegranate
**Limit dried fruits due to sugars or
choose unsweetened
Dairy
• Cottage cheese • Eggs or egg
whites • Kefir • Milk - almond,
cashew, coconut, skim, or soy •
Organic or non-processed cheeses
(limit) • String cheese (low-fat, not
processed) • Yogurt –Greek or nonfat
**Make sure it is unprocessed!
GROCERY GUIDELINES

Condiments Extras

• Balsamic • Cinnamon • Cumin • • Agave nectar • Brown sugar • Maple

Lemon • Low sodium soy sauce • syrup • Molasses • Natural cane
Pepper • Salsa • Sriracha • Tabasco • sugar • Raw honey • Stevia •
Cinnamon • Cloves • Fennel • Ginger
**LIMIT – buffalo sauce, fatty dressings, • Oregano • Pepper • Rosemary •
ketchup (salty) Turmeric
Guidelines
Thank you!
-Mary
Nguyen
About Me: Hi! I'm Mary. I am a figure skating
Aboutand
coach Me:physician
Hi! I'm Mary Nguyen.My
assistant. I work
goal as a
is to
physician
share assistant
my love forand figure
figure skating
skating coach,
with all. and
aim to share my passions of figure skating
Please stop by my YouTube and site for my (I'm a
retired show skater!) with everyone.
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