Top 10 Carb and Protein Foods

One caution: the Canadian media has recently brought to our attention that 'whole wheat' means something different in Canada. If I understood the report correctly, in the USA, 'whole wheat' means "whole grain".

In Canada, only some of the bran is kept in the product, making whole wheat hardly different from enriched white.

Canadians are cautioned to buy products that specifically list "whole grain", of which there are plenty.

where does quinoa fit in? it should be top 10 of one of those lists?

1. Wheat bread
2. Wheat pasta
3. Peanut butter
4. Apples
5. Carrots
6. Kiwis
7. Lean chicken
8. Lean beef
9. Green/Red peppers
10. Kashi cereal

This was an interesting exercise! I didn't realize that my carb list had become so short and my protein list had such a large fat component. And, it was hard to come up with the top ten vegetables and fruits, since I eat so much of them.

My carbs have shrunk to five.
- Oatmeal
- Bread (prefer whole wheat, often multigrain)
- Sweet potatoes
- Beans
- Pasta (usu. DiCecco whole wheat)

Vegetables:
- Tomatoes
- Broccoli
- Peppers
- Onions
- Spinach
- Asparagus
- Basil
- Artichokes
- Cucumbers
- Summer squash
- Winter squash

Protein - this has gotten narrow too, as well as heavy towards high fat proteins:
- Eggs
- Tofu
- Beans
- Cheese
- Nuts and nut butters
- Milk
- Shrimp
- Salmon

Fruit:
- Mango
- Apples
- Bananas
- Oranges
- Grapes
- Blueberries
- Strawberries
- Peaches
- Cherries
- Nectarines

Ok, dumb question here...is basmati rice considered brown rice? If so, that is awesome. I love it--it has such a great flavor.

Lynette - basmati rice is white rice, but it has a low GI, so it's considered diet-friendly.

You can buy a brown variety, but I've never seen it here in Australia.

Lynette: No, it is white rice.

Here's my list:

Protein: protein shakes, chicken breast, kefir

Fruits - haven't met a fruit I didn't like ... strawberries, mangoes, kiwi, apple, grape

Veggies: lettuce, cucumber, sweet peppers ... I don't like veggies that have to be cooked like asparagus, broccoli ... yes I'm a bit odd like that.

Carbs: rice - any kind

Fat: pistachio nuts (sp?), pear (you guys call it avocado), coconut (although coconut water has hardly any fat and lots of minerals).

I avoid carbs, and really advise against refined/starchy carbs, but then that's me. When I was a triathlete I certainly quaffed the carbs, but for general, optimal human health, I really think we'd all be better off if we relied on vegetables and fruits for our fiber instead of bread and cereals - whole, fresh vs. processed, refined. You get more antioxidants and vitamins that way, as well. I even wrote about this at length today :)

Someone listed carrots. there is too much sugar in them and they should be avoided.

My favourite things to eat:
-Tuna
-Turkey breast (the thin sliced kind; the thick kind grosses me out)
-Chicken
-Boca burgers/mushroom burgers/Quorn and similar things
-Any kind of seafood that is not swimming in butter (not so much for weight reasons but because I have icky reactions to high-fat foods). I love shrimp, lobster, and mostly any kind of fish. I don't eat red meat except for the very occasional burger (I mean very occasional; I think it's been 4 years since I had a burger.)
-Soup, especially minestrone, chicken noodle, and vegetable
-Beans
-Oatmeal and cereals like cheerios
-Berries of all kinds, especially blueberries!
-South Beach refrigerated wrap sandwiches (these are great for me to take to work since I don't get a lunch break and I can eat them at my desk with little mess even though I am a spaz)
-Baked potato chips for a snack
-Oranges, apples, bananas
-Mushrooms, lettuce, corn, peas, squash, broccoli, cauliflower, carrots
-Salads in general (I like croutons but not dressing. It just tastes bad to me.)
-Water,Sugar Free Red Bull (or similar low-cal energy drink), skim milk, coffee, Diet Coke or Diet Mt. Dew once in a while, and sometimes wine or a glass of beer.
-Mustard, ketchup, salsa
-Pickles!
-Oh, and I love french fries but for budget reasons I do not eat out that much so I get them maybe once a week or once each two weeks and eat about half the portion. (They give you a LOT of fries sometimes!)
-I also like to take a piece of this crispbread stuff I have and put some jelly and fat-free cheese on it and munch on that. I know it is weird but I love it!

After being anorexic and bulimic for about 8 years, I am slowly rebuilding healthy eating habits, including allowing myself to eat things that I never would have let myself eat before...I'm actually quite proud that I can eat some french fries with my sandwich and not freak out! [Toots own horn]

Sophie said:
Someone listed carrots. there is too much sugar in them and they should be avoided. [...]

Please consider this: A more helpful gauge is a value like the glycemic load, which refers to the blood glucose effect of a standard serving of a food rather than a fixed amount of carbohydrate. The glycemic load value for carrots puts them in a far more favorable light, on a par with milk and well below spaghetti, apples and even lentils.

I like this list. However, for us vegeterians, most of the protein sources listed here are not possible. I usually get my protein from sources like eggs, beans, legumes and vegetables. Plus I supplement with whey protein if I feel like I'm not getting enough.

Gal

Nice. There's my shopping list all ready to go.

For vegetables and fruit, I don't have a top 10, as for half the year we belong to a CSA and shop at a farmer's market and get whatever vegetables and fruit are available in season. This week, from the CSA, we have three kinds of lettuce (romaine, red, and mesclun), spinach, chard, bok choy, turnips with their greens, kohlrabi, and scallions. Strawberries just came into season here, so we'll be eating a lot of those for the next week or so.

During the non-growing season we get whatever looks freshest and is reasonably priced in the produce department, and this usually has something to do with the seasons as well.

Protein:
poultry
fish (mostly salmon and tilapia)
eggs
chickpeas
black beans
kidney beans
nuts and seeds
milk
yogurt
small amounts of excellent cheese

Grains:
brown rice
oatmeal
whole grain breakfast cereals
whole grain pasta
whole grain tortillas
polenta/corn meal

I don't have a top ten but I believe these foods is a great way to burn fat and eat healthy.

Hate to be picky, but isn't tomato a fruit?

I've never had Cream of Rice... Does it taste good?

starch:
garbanzos
black beans
brown rice
steel cut oats
quinoa
lentils
kashi golean crunch
corn
grits

veggies:
carrots
broccoli
brussels sprouts
romaine/spinach/greens
radishes

fruit
bananas
black grapes
strawberries
blueberries
melons (any kind)
tangerines
ok - I'm in a rut, I can live on those)

protein
black soybeans
beans and rice together
tuna
salmon
flank steak
chicken breasts
whey powder
kefir and/or yogurt

My diet has changed critically within the last 2 years. I'm a 5'11 female, was a college athlete and used to weigh 160 lbs. Now, I weigh 129 and have been 120 at my lowest. Eating right is about educating yourself, learning that calories really do count and so do fat. I never counted carbs. I know both protein and fiber amounts are important, but I've only really been concerned about fiber because it fills you up with less food and calories.

My favorite foods are:
Salad- darker greens, fat free feta, tomato, onion, olive (thats my splurge), chicken (grilled only), or sometimes tuna (never mayo).

Fruits:
bananas
apples
kiwi
strawberries
raspberries
blueberries

Veggies: (besides in salad)
tomato
ONION
red/green peppers
beets
carrots
lettuce
spinache
green beans
broccoli

The meats I eat are really only chicken, tuna, or turkey. I never eat beef anymore... if we're bbqing its always gardenburgers for me, which are great because they are 90 calories and high in fiber.

I also survive my bagel cravings with Weight Watchers plain bagels (150 cals, 9 g Fiber), and fat free butter.

My family does criticize my eating habits, especially my mother and sister....however my mother is not the healthiest eater (at all) and she really should be with some of the health problems she has.
My diet changed each month, I used to be obsessed with Zone diet bars, until I realized there were 250 calories in one small bar that didn't fill me up anyways...
you live and you learn. Anyways, this is how I successfully lost 30 lbs and have kept it off.
I used to love potato chips, full fat ice cream, beef, cheesesteaks, omelettes, etc... but in almost every processed food they make low fat or fat free substitutes.
Eggwhites are great, fat free cheeses, chips, all still taste decent even though it may take some time to get used to it. It's worth it!

Ah, politically correct nutrition in action. I am confused by Tom Venuto. I know he uses Vince Gironda's training principles, but he seems to reject Gironda's diets. What a shame.

Protein:
* Whole eggs
* Whole milk
* Steak/liver
* Sausage and bacon (watch for additives!)
* Protein powder mixed in heavy cream
* Chicken dark meat
* Fatty fish

Fruits & Vegetables:
* Tomatoes
* Berries
* Dark Greens
* Asparagus

Starches:
* Rice, noodles, or bread every 2-3 days

Fat Sources:
* Butter
* Lard

The effectiveness of diet pills has been intensively studied by many international organisations and research institutes. Unfortunately this research has never been published in a suitable way to help the patient compare the different diet pills and weight loss products available on the market.

- eggs (free-range)
- bacon (free-range)
- 100% whole grain toast (w/ nuts and seeds)

- chicken (free-range)
- ground beef/bison, ribeye steak, beef organs (grass-fed)
- wild rice (wild-harvested)
- kielbasa/bratwurst/italian sausage (free-range)
- pasta sauce (organic)
- 100% whole wheat spaghetti

- asparagus, kale/collards, brocolli
- carrots, green beans, peas

- apple, banana
- tangelo, clementine, orange
- blueberries, cherries, strawberries, raspberries, blackberries

- nuts and seeds (sunflower, cashew, brazil, hazelnut, almond, walnut, pecan)
- peanuts and peanut butter (no hydrogenated-fat)

- water (charcoal filtered)

- supplements: glucosamine, ester-C, beef liver tablets (grass-fed), fish oil (concentrated), branch-chained amino acids, tyrosine (amino acid), creatine, milk protein powder (no carbs, no artificial sweeteners), greens powder (100% greens), zma (zinc & magnesium complex), reservertrol (concentrated)

Forgot to mention that I cook whole chickens, reserve the drippings (fat and stock), and mix that back in when I eat the breasts. It adds some flavor and savor.

Also forgot to mention that the bacon and sausages I buy are preservative-free. Kielbasa (my favorite) just became available at the local food co-op :)

On the leaner side of meats, my favorite beef organ is the heart; sliced thin and then sauteed. It's like a great cut of steak, except both cheaper and possibly of special health benefit.

----------

Confession: The above is what I buy for myself to eat, from the food co-op or health food store. But about 30% of my meals are prepared by restaurants!

Restaurants - Lebanese, Indian, Mexican, Chinese, Indonesian and Thai are my favorites.

Lebanese is almost all whole grain. Just staying away from the rice and pitas. Falafel is a good substitute "bread-like thing". Hummus and baba ghannouj are both whole grain.

Indian is almost all whole grain (lentils and chickpeas). Just stay away, here too, from rice and pan, roti, etc. (those pita-like things)

Mexican comes in wraps and rice can be substituted with extra beans. The wrap (wheat or corn) won't kill me. Fajitas or carnitas are a good choice.

Chinese, Indonesian, Thai can be killer with sweetened sauces and white rice. I aim for a soy-type, coconut milk or peanut based sauce. Then get something with lots of vegetables like snow peas or brocolli, which cause me to use less or no rice.

That's a "wrap". To eating smart!

Starchy Carbohydrates and Grains
Sweet Potatoes/Yams
Oatmeal (old fashioned, steel cut)
Quinoa
Acorn Squash
Butternut Squash
Corn (on the cob)

Vegetables
Spinach
Asparagus
Onions
Peppers (Red, Green, Yellow, Orange)
Broccoli
Cauliflower
Green (string) beans
Salad Greens
Red Cabbage
Leeks

Protein
Eggs (whole, pastured)
Grass-fed pastured beef
Wild Salmon (and other wild caught fish)
Pastured chicken
Wild caught varieties of fish
Lamb (pastured, grass-fed)
Raw cultured cheese
Plain whole cultured yogurt (pastured; cow or goat)
Goat cheese
Heritage turkey

Fruits
Tomatoes
Avocado
Blueberries
Strawberries
Cantaloupe
Honeydew melon
Kiwi
Pineapple
Cherries
Apples

protein:

salmon
eggs
tuna
cod
quorn
natural yoghurt
cheese

carbs:

bread (i especially love ciabatta - nope, it's not brown - oh well)
wholemeal bread (only toasted though)
brown basmati rice (avaliable from sainsbury's in the uk)
chickpeas
aduki beans
black eye beans

fruit/veg:

tomatoes
potatoes
apples
pineapples
grapefruit
mangos
bananas
broccoli
salads (mainly consisting of lettuce, tomatoes, cuccumbers & carrots with some protein)
spinach
peas
mandarins
cauliflower
plantains

fats:

peanut butter
olive or sunflower oil, very rarely.

* Protein:
o Fish (preferably not from a can): tuna, salmon, herring, cod, trout, whiting, sea perch, sardine, mackerel.
o Dairy products: whey, low-fat yogurt, cottage cheese, mozzarella, feta, low-fat milk
o Meat and poultry: chicken (without skin), turkey
o Others: eggs
o Nuts and seeds (not roasted): sunflower seeds, almonds, pumpkin seeds, sesame seeds
* Carbohydrates:
o 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.
o Grains: whole wheat bread, whole wheat pastas, whole wheat crackers, brown rice, quinoa, popcorn, granola (without sugar).
o Vegetables: broccoli, carrots, bell peppers, bok choi, rye, wheat, barley, buckwheat, millet, Chinese cabbage, French beans, leeks, onion, cauliflower, all cabbage types, radish, soy sprouts, mushrooms, watercress, endive, zucchini, Brussels sprouts, Belgian endive, potatoes, celery, artichoke, asparagus, radish, beets, spinach, tomatoes, all fresh and dried herbs artichoke, pumpkin, eggplant, cucumber, rhubarb.
* Fats:
o Fish: salmon, haring, sardines, mackerel
o Oils: cold pressed oil from the following seeds or nuts: olives, safflower, sunflower, walnuts, sesame, sprouted wheat, almonds
For cooking use exclusively cold pressed olive oil
o Seeds and nuts (not roasted): cashew nuts, almonds, hazelnuts, pumpkinseeds, sunflower seeds

Whole wheat bread, tuna, sardines, low-fat or skim milk, cottage cheese, yogurt,tomatoes, apples, bananas and pepper jack cheese, I think. i haven't really measured my food to see what I eat the most, though.

Here's my list. I tried to put them in order of frequency and taste preference.

Protein: chicken breast, shrimp, whey powder, lean beef, turkey breast, eggs, salmon, canned tuna, tilapia, pork loin,

Fruits - blueberries, strawberries, raspberries, apples, pears, oranges, nectarines, apricots, cherries, pineapple, mangoes, grapes, blackberries, kiwi, watermelon

Veggies: lettuce (mostly romaine), bell peppers, tomatoes, raw carrots, mushrooms, broccoli, zucchini, spring onions, cucumbers, asparagus, green beans, spinach, leeks, celery,

Starchy carbs: old fashioned rolled oats, brown basmati rice, whole grain pasta, quinoa, amaranth, hulled barley (not pearled), ground flax, yams, beans, sprouted whole grain bread, peas, corn on cob, popcorn

Dairy: fat free milk and yogurt

Fats: olive oil, peanut oil, walnuts, almonds, pecans, flax meal, fish oil, avocado, peanuts/peanut butter, cashews

starches:
none

proteins:
eggs
fish
chicken
turkey
venison
beef
pork
cheese
nuts

veggies:
asparagus
brussel sprouts
cabbage
greens
green beans
lettuce
peppers
radish
okra
onion
mushroom

fruits:
blueberries
strawberries
tart cherries
raspberries
blackberries
avocado
tomato
summer squash
cucumber

fats/oils:
avocado
coconut
olive
nuts
butter
lard

oh!, if you could only show someone how good it feels to get rid of that speacial food craving. It is so hard to break addiction to some high-crab, high-fat foods. Trust me if you are in this situation then hang in there! once you get on the other side of that mountain there is freedom (and fewer calories).

Starches
1. wholemeal rye bread
2. mixed beans
3. sweet potato
4. soba noodles
5. wholemeal pasta
6.bran ceral
7. bananas
8. oatmeal
9. organic pancake mix
10. peas

fats/oils
1. flaxseeds
2. avacado
3. olives
4. almonds
5. macadamias
6. walnuts
7. pumpkin seeds
8. low cholesterol canola spread
9. peanuts
10. butter in small amounts

proteins
1. low fat cheese
2. low fat custrard and yoghurt
3. squid
4. salmon
5. trout
6.prawns
7. eggs
9. tofu
10. skim milk

fruits
1. blueberries
2. strawberries
3. mangoes
4. apricots
5.bananas
6.peaches
7. pineapple
8. raspberries
9. apples
10.plums

vegetables
1. pumpkin
2.chard
3. onion
4. sweet potato
5. cabbage
6. mushrooms
7.broccoli
8. spinach
9. leek
10.peas

additional treats
1. sparkling white wine
2. red wine with low sugar juice
3. sugarfree dark choc
4. dark choc covered nuts
5. low fat cheesecake
6. coffee with skim milk
7.low fat mousse
8.low fat custard
9. wholemeal fruit pudding

tomatoes
potatoes
apples
pineapples
grapefruit
mangos
bananas
broccoli
salads (mainly consisting of lettuce, tomatoes, cuccumbers & carrots with some protein)
spinach
peas
mandarins
cauliflower
plantains

This is a great website but i think you should add more proteins to your list because at the moment i am stuck on my FOODTECH homework and your website isn't helping me that much