Mike Furci's Authorized Foods, healthy foods, good snacks, good carbs

Mike Furci's Authorized Foods

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The list of "Authorized Foods" below is not complete, but is a good quick reference. The glycemic index of the listed carbohydrates are moderate to low. The lower the glycemic index, the better. And although these carbs are acceptable, you cannot eat 14 servings per meal and expect to lose weight. Choose your carbs carefully and only have one serving per meal if your metabolism allows. The vegetables (fibrous carbs) listed can be eaten in any amount and are preferred over starchy carbs.

Remember, proper nutrition is just as, if not more important than, exercising. What do you think repairs and maintains every cell in your body? The cells of your bones, blood, muscles, skin and even your hair are in a constant state of regeneration. Meaning, old cells are being replaced and repaired by new ones. So you can see why it is so important to give your body the top quality nutrition it needs.

Make sure to purchase as much organic food as you can. Try to buy eggs laid by chickens that are “free range.” Although, true free range eggs are very difficult to find, the nutritional value is well worth it. If you’re going to eat beef, which you should, choose grass fed. If beef from grass fed cattle isn’t available, always choose the leanest cuts and add good fats when cooking.

Proteins Carbohydrates Vegetables

Salmon

Swordfish

Tuna

Orange roughy

Pollock

Cod

Venison

Lowfat cottage cheese

Chicken breast

Turkey breast

Lean ground meat

Buffalo

Grassfed beef

Top round steak

Top sirloin steak

Eggs (Sparingly)

Egg whites

Scallops, muscles, clams

Crab

Lobster

Shrimp

Protein powders

Meal replacement packs

Beans

Lettuce

Oatmeal

Oat bran

Lentils

Lowfat yogurt
(artificially sweetened
with Splenda)

Lowfat yogurt
(fruit sugar sweetened)

Okra

Sweet potatoes

Squash

Zucchini

Tomatoes

Apples

Pears

Honeydews

Peaches

Cherries

Kiwis

Grapefruit

Cantaloupes

Whole grain brown rice

Whole grain bread

Whole grain pasta/
Low-carb varieties

Lettuce

Spinach

Cauliflower

Green beans

Green peppers

Bell peppers
(red, yellow, orange)

Broccoli

Mushrooms

Celery

Cabbage

Cucumbers

Onions

Artichoke

Asparagus

Collard greens

Brussels sprouts

Dill pickles

Peas in the pod

Scallions

Bean sprouts

Radishes

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