Chris Powell’s Acceptable Foods List

Chris Powells list of acceptable foodsChris Powell is a transformation specialist. He helps overweight people lose weight. He specializes in people with severe obesity. He has a show on TV called, “Extreme Makeover, Weight Loss Edition”. I’ve watched it over the years, he’s always talked about eating from the acceptable food list, and I wanted to eat from it too. So, here it is!

Smart Proteins, Protein is essential for weight loss since it helps build muscle.*
The recommended serving size:A palm sized portion.

Dairy
Cottage cheese (low-fat)
Eggs
Egg substitutes
Greek yogurt (non-fat plain)
Yogurt (low-carb/high-protein)
PoultryChicken
Duck breast
Ostrich
Turkey breast (low-sodium)
Red Meat
Beef (lean cuts)
Buffalo (ground)
Elk
Roast beef (low-sodium deli)
Venison
Seafood
Catfish
Clams
Cod
Crab
Halibut
Lobster
Mussels
Salmon
Scallops
Shrimp
Snapper
Tilapia
Trout
Tuna
Vegetable Protein
Tempeh
Texturized Vegetable Protein (TVP)
Tofu
White Meat
Pork (lean)

Smart Carbs. Carbohydrates are vital for energy production.
Recommended Serving Size: A fist-size portion.

Dairy
Milk (1% or skim)
Yogurt (low-fat) with fruit
Bread
Corn tortillas
Whole grain breads
Whole grain English muffins
Whole grain tortillas
Fruit
Apples (p)
Apricots (p)
Bananas (p)
Berries (p)
Grapes (p)
Kiwi
Melons
Oranges
Tangerines
Peaches (p)
Nectarines (p)
Pears (p)
Pineapple
Plums (p)
Grains
Amaranth
Barley
Bran cereals
Buckwheat
Corn
Couscous
Long grain brown rice
Oatmeal (old fashioned or
steel cut)
Popcorn
Quinoa
Spelt
Whole grain cereals
Wild rice
Pasta
Brown rice pasta
Whole grain pasta
Root Vegetables
Potatoes (russet, red, gold;
small 1 ½” diameter)
Sweet potatoes/yams (small 2″
diameter, 4″ long)
Legumes
Beans (boiled or low-sodium
canned)
Edamame
Lentils (boiled or low-sodium
canned)
Peas
(p)= preferred fruits

Smart Vegetables. Vegetables fortify your body with vitamins, minerals and fiber.
Recommended Serving Size: Two fist-size portions.

Artichokes
Arugula
Asparagus
Beets
Bok Choy
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard greens
Cucumber
Eggplant
Endive
Green beans
Kale
Lettuce
Mixed greens
Mushrooms
Mustard greens
Okra
Onions
Peppers
Raddiachos
Radishes
Rhubarb
Romaine
Rutabaga
Snow peas
Spinach
Sprouts
Squash
Tomatoes
Turnips
Zucchini

Smart Fats. Healthy fats help keep you feeling full longer.
Recommended Serving Size: A thumb-size portion

Dairy
Cheese (low-fat)
Feta cheese
Heavy cream
Mozzarella (low-fat)
Dressings
Balsamic vinaigrette
Creamy salad dressing (low-fat)
Mayonnaise (regular)
Fruit
Avocado
Olives (large)
Nuts & Seeds
Almond butter (with salt)
Almonds (raw, whole)
Peanut butter (natural, with salt)
Peanuts (raw, chopped)
Pecans (raw, chopped)
Pumpkin seeds
Sesame butter/tahini
Sunflower seeds
Soy nuts (roasted, lightly salted)
Walnuts (raw, chopped)
Oils
Canola oil
Fish oil
Flaxseed oil
Olive oil
Safflower oil

Smart Beverages:
Water, tea, brewed coffee and diet soda, with non-caloric sweeteners
(if desired). Limit specialty coffees, creamers and sugars as they are a
source of refined carbohydrates.
Smart Condiments:
Vinaigrettes, barbeque sauces and wine sauces, as well as herbs and
spices are recommended; however, any condiment of choice can be
used sparingly.

*This statement has not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure or prevent any disease.

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