Bowflex MAX Trainer M7i, Owner'S/Assembly Manual

Page: 55 / 60

Assembly / Owner’s Manual
55
Grocery List
BREAD & GRAINS
ZKROHZKHDWEUHDG
Sprouted grain breads
/LJKWRUZKROHZKHDWHQJOLVKPXI¿QV
Sandwich or bagel thins
&RUQRUORZFDUEZKROHZKHDWWRUWLOODV
+LJK¿EHUZUDSV
Plain oats: 1 minute or old fashioned
Whole grains: brown rice, bulgar, barley, quinoa, couscous
7LSV/RRNIRUZKROHZKHDWDVWKH¿UVWLQJUHGLHQW/RRNIRUJRI
¿EHUSHUVOLFHRUJSHUVOLFHVRIOLJKWRUGLHWEUHDG$LPIRUEUHDGZLWK
less than 100 calories per slice.
DAIRY & DAIRY ALTERNATIVES
3ODLQQRQIDWJUHHN\RJXUW
.H¿U\RJXUWOLNHGULQN
2UJDQLFORZIDWPLON
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,
FDW¿VKVFDOORSVRUFUDE
Pork loin, pork chops, or pork roast
&KLFNHQRUWXUNH\EUHDVWRUWKLJKVQRVNLQ
(JJVDQGHJJZKLWHV
/HDQEHHIVLUORLQFKXFNURXQGWHQGHUORLQOHDQRUJDQLFDQG
JUDVVIHGLVEHVW
&DQQHGVDOPRQRUWXQDLQZDWHU
1LWUDWHIUHHUHGXFHGVRGLXPKDPWXUNH\FKLFNHQRUURDVWEHHIOXQFK
meat
$Q\W\SHRIEHDQGU\RUFDQQHGORZVRGLXPYDULHWLHV
Tofu and tempeh
7LSV/RRNIRU³&KRLFH´RU³6HOHFW´FXWVRIPHDWUDWKHUWKDQ³3ULPH´
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
$LUSRSSHGRUOLJKWSRSFRUQ
Edamame in the pod
Energy bars
Crackers
Hummus
7LSV/LPLWFUDFNHUVSUHW]HOVDQGFKLSVWRVHUYLQJVSHUZHHN
Always pair with protein such as hummus, cheese, or nuts. Look for
energy bars with less than 200 calories and 20g of sugar and at least 3g
RISURWHLQDQGJRI¿EHU/RRNIRUFUDFNHUVZLWKOHVVWKDQFDORULHV
and 4g or less of fat per serving.
FATS & OILS
Avocado
2OLYHJUDSHVHHGZDOQXWVHVDPHRUÀD[VHHGRLO
Butter/spreads: look for products free of trans fats and partially
hydrogenated oils on the ingredient list.
7LSV/LJKWROLYHRLOUHIHUVWRWKHÀDYRUQRWWKHFDORULHFRQWHQW$OZD\V
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
0DULQDUDVDXFHZLWKQRKLJKIUXFWRVHFRUQV\UXS
Lemon and lime juice
Bottled minced garlic and ginger
/RZVRGLXPVR\VDXFH
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.
$OOIUXLWVDQGYHJHWDEOHVIUHVKDQGIUR]HQDUHJUHDWFKRLFHV6LQFHHYHU\PHDOKDVRQHRUERWK\RXUVKRSSLQJFDUWVKRXOGUHÀHFWWKLV