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by The Fitsense Team Fitness Articles

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Optimum Nutrition - Colour Coded Food Chart

Want to know what you should be eating for the optimum diet? Just use our guide below to chose the perfect foods; carbohydrate, protein, and fat

CARBOHYDRATES

SUPERIOR

Grains: whole wheat bread, whole wheat pastas, whole wheat crackers, brown rice, maize, rye, wheat, barley, buckwheat, millet, quinoa, popcorn, nacho-chips, granola (without sugar).
Vegetables: broccoli, carrots, bell peppers, bokchoi, amsoi, Chinese cabbage, French beans, leeks, onion, cauliflower, all cabbage types, radish, soy sprouts, champignons, watercress, endive, zucchini, Brussels sprouts, Belgian endive, beets, all lettuce types, spinach, tomatoes, all fresh and dried herbs (basil, coriander, garlic, etc.), potatoes, celery, artichoke, asparagus, radish, Jerusalem artichoke, pumpkin, eggplant, cucumber, rhubarb.
Fruits: avocado, mango, apples, oranges, cherries, pears, strawberries, kiwis, lemons, grapefruit, pineapple, passion fruit, papaya, tangerines, all types of berries, watermelon, plums, peaches, apricots, nectarines, etc.
Sweeteners: stevia , maltodextrin

GOOD

Fruits: dried fruits (the perfect \'healthy snacks\'), grapes, bananas.
Sweeteners: fructose, molasses, honey and unrefined sugar

INFERIOR

Grains: couscous
Fruits: melon

NO-NO\'S

Grains: white bread, white rice, white crackers and anything that contains white flour
Sweeteners: sugar (sucrose), aspartame, xylitol, lactose, glucose, dextrose, caster sugar, sorbitol, mannitol, saccharine, cyclamate
And all foods that contain these, e.g. cookies, cakes, jam, sweets, chocolate, sodas, juices, chewing gum, etc.

PROTEIN

SUPERIOR

Dairy products: whey
Fish (preferably not from a can): tuna, salmon, herring, cod, trout, whiting, sea perch, sardine, mackerel.

GOOD

Dairy products: low-fat yogurt, kefir, cottage cheese, mozzarella, feta, low-fat milk
Meat and poultry: chicken (without skin), turkey, rabbit, hare, pheasant, guinea-fowl
Shellfish: lobster, shrimps, oysters, mussels, crab (not surimi)
Fish: sepia, octopus
Others: eggs
Nuts and seeds (not roasted): sunflower seeds, pumpkin seeds, almonds, sesame seeds

INFERIOR

Dairy products:cheese, French cheese (camembert, brie, etc.)
Fish: surimi, eel
Beans: beans, lentils, soy
Meat and poultry: beef, lamb, duck, goose, wild boar, ostrich
Nuts and seeds (not roasted): hazelnuts, walnuts, pistachios

NO-NO\'S

Meat: pork including sausages, salami, ham, bacon, etc.), organ meat (liver, kidneys, etc.)
Nuts and seeds: peanuts, peanut butter

FATS

SUPERIOR

Fish: salmon, haring, mackerel, sardines
Oils: cold pressed oil from the following seeds or nuts: olives, safflower, sunflower, linseed, walnuts, sesame, sprouted wheat, hemp, evening-primrose, borage, almonds
Fish oil
For cooking use exclusively cold pressed olive oil or ghee
Seeds and nuts (not roasted): cashew nuts, almonds, hazelnuts, pumpkinseeds, sunflower seeds

GOOD

Dairy products: butter, low fat milk

INFERIOR

Meat: all animal fats (beef, pork and all foods that contain these)
Poultry: the skin of chicken, turkey, etc.

NO-NO\'S

Oils: all oils and fats that have been heated (if the label doesn\'t specify the oil has been cold-pressed it means that the oil was heated), (diet-) margarines, baking fats, tallow, coconut fat
Nuts and seeds: peanuts, pistachios, walnuts (sometimes contain mould, so don\'t eat the soft ones!)

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