What to Eat?

What to eat on a TBL Championship programme, so you ask! The following list is just an example of food you can eat. Remember that there are many more healthy food choices.

Protein

Chicken breast

Turkey breast

Lean ground turkey

Swordfish

Orange roughy

Haddock

Salmon

Tuna

Crab

Lobster

Shrimp

Top round steak

Top sirloin steak

Lean ground beef

Buffalo

Egg whites or substitutes

Trout

Low-fat cottage cheese

Wild-game meat

Turkey bacon

Complex Carbs

Potato

Sweet potato

Yams

Squash

Pumpkin

Brown rice

Wild rice

Lentils

Couscous

Kashi

Bulgur

Whole-wheat pasta

Oatmeal

Barley

Beans (black, kidney, garbanzo, etc.)

Corn

Strawberries

Melon

Apple

Orange

Fat-free yogurt

Fat-free milk

Whole-wheat bread

High-fiber cereal

Whole-wheat tortillas

Whole-wheat pita bread

Whole grains

Vegetables

Broccoli

Asparagus

Lettuce

Carrots

Cauliflower

Green beans

Green peppers

Mushrooms

Spinach

Tomato

Peas

Brussels sprouts

Artichoke

Cabbage

Celery

Zucchini

Cucumber

Onion

Vegetable Proteins

Tempeh

Seitan

Tofu

Texturised vegetable protein

Soy foods

Veggie burgers

Healthy Fat

Avocado

Sunflower seeds

Pumpkin seeds

Cold-water fish

Natural peanut butter

Low-fat cheese

Low-sodium nuts

Olives and olive oil

Safflower oil

Canola oil

Sunflower oil

Flax seed oil

(Most of the food listed above can be found in major supermarket like The Supa Save)

WHAT NOT TO EAT (MAY BE SEKALI SEKALA SAHAJA)

Protein

Deep-fried meat such as fried chicken, chicken fingers, fish sticks, buffalo wings, etc.

Beefburgers and fatty cuts of beef

Hot dogs

Simple Carbs

Cookies

Cake

White rice

White bread

Crackers

Candy

French fries

Chips

Doughnuts

Soda

Unhealthy Fat

Butter

Mayonnaise

Coconut oil

Cream-based sauces

Full-fat dairy products

Salam hormat - Puda