Bowflex TreadClimber TC10 Owner's Manual page 48

Bowflex Body Weight Loss Guide
®
DAIRY & DAIRY ALTERNATIVES
Plain non-fat greek yogurt
Kefi r (yogurt like drink)
Organic low-fat milk
Enriched almond or soy milk
Cheese: feta, parmesan, mozzarella, light havarti,
provolone, swiss, string cheese, or single serving
packages
MEAT, FISH, POULTRY & PROTEIN
Wild game
Salmon, halibut, tuna, tilapia, shrimp,
catfi sh, scallops, or crab
Pork loin, pork chops, or pork roast
Chicken or turkey breast or thighs (no skin)
Eggs and 100% egg whites
Lean beef: sirloin, chuck, round, tenderloin, 93% lean
(organic and grass fed is best)
Canned salmon or tuna (in water)
Nitrate-free, reduced sodium ham, turkey, chicken, or
roast beef lunch-meat
Any type of bean, dry or canned low-sodium varieties
Tofu and tempeh
Tips: Look for "Choice" or "Select" cuts of meat rather
than "Prime".
Prime cuts are fattier. Limit intake of highly processed
meat and imitation meat products like sausage, bacon,
pepperoni, and hot dogs to once a week or less.
FROZEN FOODS
All vegetables without sauce
All fruit
Grains and grain medleys
All fruits and vegetables, fresh and frozen, are great choices. Since every meal has one or both, your shopping
cart should refl ect this.
48
CRACKERS, SNACKS & ENERGY BARS
Any unsalted nuts or seeds
Air-popped or light popcorn
Edamame in the pod
Tips: Limit crackers, pretzels, and chips to 2-3
servings per week. Always pair with protein such
as hummus, cheese, or nuts. Look for energy bars
with less than 200 calories and 20g of sugar and at
least 3g of protein and 3g of fi ber. Look for crackers
with less than 130 calories and 4g or less of fat per
serving.
FATS & OILS
Avocado
Olive, grapeseed, walnut, sesame, or fl axseed oil
Butter/spreads: look for products free of trans fats
and partially hydrogenated oils on the ingredient list.
Tips: Light olive oil refers to the fl avor, not the calorie
content. Always measure oil and butter. Even if a
fat is considered healthy, it's still very high in calories
and portions need to be controlled.
DRESSINGS, CONDIMENTS & SAUCES
Vinegars: rice, wine, balsamic
All fresh or dried herbs and spices
Mustard
Salsa and chili sauce
Marinara sauce with no high-fructose corn syrup
Lemon and lime juice
Bottled minced garlic and ginger
Low-sodium soy sauce
Tips: Look for products free of MSG, added colors,
and high fructose corn syrup. Look for sauces under
50 calories per serving. Avoid cream based sauces
and dressings like ranch, bleu cheese, and alfredo.
Energy bars
Crackers
Hummus