Bedienungsanleitung Bowflex M3i Max Trainer (Seite 48 von 52) (Englisch)

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Nächste Seite

Assembly / Owner’s Manual

Grocery List

BREAD & GRAINS

100%wholewheatbread

Sprouted grain breads

Lightorwholewheatenglishmufns

Sandwich or bagel thins

Corn or low-carb whole wheat tortillas

High-berwraps

Plain oats: 1 minute or old fashioned

Whole grains: brown rice, bulgar, barley, quinoa, couscous

Tips:Lookfor100%wholewheatastherstingredient.Lookfor4gof

berpersliceor5gper2slicesoflightordietbread.Aimforbreadwith

less than 100 calories per slice.

DAIRY & DAIRY ALTERNATIVES

Plain non-fat greek yogurt

Ke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,

cat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

CRACKERS, SNACKS & ENERGY BARS

Any unsalted nuts or seeds

Air-popped or light popcorn

Edamame in the pod

Energy bars

Crackers

Hummus

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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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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.

Allfruitsandvegetables,freshandfrozen,aregreatchoices.Sinceeverymealhasoneorboth,yourshoppingcartshouldreectthis.

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