Some Food Suggestions that Will Support Your Fitness Goals

A soldier fills his plate at Fort McCoy. — A soldier gets a meal on April 18, 2019, at the dining facility in building 50 at Fort McCoy, Wis. (Scott T. Sturkol/U.S. Army photo)

Military.com | By Stew Smith, CSCS®

Published July 02, 2014

I received an email from a former naval officer who wanted to get back moving again. The good news is that he started before Thanksgiving, which helps avoid extra holiday pounds that we gain from imbibing spirits, snacking while watching sports and eating holiday feasts. It all contributes to our caloric intake.

The "former pilot, now desk jockey" writes:

I started working out using your "45-Day Beginner Program" last week and already I am feeling better than I have in a decade. Of course, I did NO activity other than work behind a desk after getting out of the Navy in the 90's. But I need some assistance with the Food Plan you have. Do you have a simple list that could break down the foods I should be eating and not eating (or should at least try to limit)? PS - love the water consumption.

Here is what I would recommend to eat more of and less of in order to have energy to exercise and build lean muscle, help with health issues such as high blood pressure and cholesterol, and assist with weight loss.

Protein-Rich Foods
Choose more of:	Limit or omit these foods:
Fish and shellfish	Fried chicken/poultry
No skin	Fatty ground meat
No fat meats (all trimmed)	Liver/organ meats
Smaller servings of meat, seafood, poultry	Bacon
Beans, peanut butter, tofu, whole wheat pasta, nuts	Sausage and other high-fat meats
Egg whites	Eggs with yolks
Protein bars (if needed)	2% or whole milk/ice cream/whipped cream
Skim or 1% milk	Whole milk cheeses / sour cream
Yogurt, low-fat cheese

Vitamin-/Carbohydrate-Rich Foods
Choose more of:	Limit or omit these foods:
Raw, steamed, boiled, colorful vegetables	Fat-fried vegetables
Green leafy/romaine lettuce	Iceberg lettuce (little value)
Whole-grain/multi-grain bread or pasta	White bread/regular pasta
Fruit juice seasoning (lime, lemon, etc.)	Cream sauce, cheese sauce, butter
Fruits with skin -- apples, pears, peaches ...	Canned fruits in syrup
Other fruits -- banana, oranges, grapes	Coconut -- high in saturated fat

Foods with Fat/Healthful Nutrients
Choose more of:	Limit or omit these foods:
Non trans-fat bread spreads	Avoid partially hydrogenated oils
Some heart-healthy margarines	Cooking with lard, meat fat, grease
Cooking with olive oils, sunflower oil ...	Salad dressings with cheese/creams
Salad dressing without saturated fat	Some chocolates -- high in saturated fat
Nuts in moderation -- high-calorie content	Cakes, cookies, pies, chips, crackers
	Fried rice, beans
	Doughnuts, pastries, croissants

The list of foods above are general foods we tend to eat regularly and many are omitted due to space, but these should help you take control of your food intake. Nothing above is news to anyone, but sometimes we need a good/bad comparison with healthful alternatives. Eating well does not mean your food has to taste like cardboard, or that you will starve yourself trying to eat healthy.

So keep it up during the holidays and see whether you can lose weight near the end of the year, when our healthful eating habits can stray.

More diet and nutrition tips:

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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Related Topics: Diet and Nutrition Fitness Personal Care and Health Military Fitness Weight Loss

Stew Smith, CSCS®

Stew Smith is a former Navy SEAL and fitness author certified as a strength and conditioning specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle, check out his Fitness eBook store and the Stew Smith article archive on Military.com. Contact Stew with your comments and questions at stew@stewsmith.com. Read Full Bio

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