BAD FATS (SATURATED) butter (stick, whipped) bacon/bacon grease coconut cream, half&half cream cheese ice cream lard palm & palm kernel oil TRANS FATS hydrogenated or partially hydrogenated fats stick margarine non-dairy creamers shortening

GOOD FATS avocado olive oil (canola, peanut, sesame) olives nuts (almonds, cashews, pistachios, walnuts) peanuts only Peanut Butter almonds only Almond Butter seeds (pumpkin, sunflower) Omega 3 Fatty Acids Fatty fish (salmon, mackerel, tuna, herring) nuts & flaxseed Omega 3 eggs Fats are to be used in moderation. Use the best quality fats whenever possible for a healthier YOU.

PROTEINS
Proteins are the building blocks of almost every part of our bodies. Protein can be provided by meat, poultry, fish, legumes, and nuts.
As with fats and carbohydrates, there are healthy and not-so-healthy sources of protein.
Protein makes up about 75 per cent of our body weight and is in our muscles, skin, bone, hair and every other part of our body. Composed of enzymes and amino acids, protein provides the power source for chemical reactions in the body and carries oxygen in the blood.

Healthier protein choices:
*skinless chicken breast/turkey breast (NOT fried)
*dark meat poultry has a little more fat, but is still healthier than sitting there eating a cake
*eggs and egg whites (I like Omega 3 eggs when using whole eggs)
*egg whites are one of the absolute best sources of pure protein
*lean pork (loin, certain lean roasts)
*sparingly: extra lean red meat
*low-fat dairy products (cheese, 1% or skim milk, 1%/2% cottage cheese, low-fat/fat-free, sugar-free yogurt)
*fish (salmon is higher fat, but it's the GOOD fats)
*nuts do provide some protein, as well, but keep in mind they are mostly fat, so portion control is very important.

CARBOHYDRATES
Anything white should be avoided. All the good stuff has been stripped away, and you're left with something that pretty much acts like sugar in your body. White rice, white bread products, white (usually says "enriched") flour products, etc.

The Glycemic Index is a scale that ranks carbohydrate-rich foods by how much they raise blood glucose levels compared to glucose or white bread.
When you eat food that contains carbohydrates, the sugar (glucose) from the food breaks down during digestion and gives you energy. After you eat, your blood glucose level rises; the speed at which the food is able to increase your blood glucose level is called the “glycemic response.” This glycemic response is influenced by many factors, including how much food you eat, how much the food is processed or even how the food is prepared (for example, pasta that is cooked al dente – or firm – has a lower glycemic response than pasta that is overcooked).
Foods that raise your blood glucose level quickly have a higher GI rating than foods that raise your blood glucose level more slowly. In general, the lower the rating, the better the quality of carbohydrate.

Choosing low GI foods more often may help you increase levels of HDL (healthy) cholesterol in your blood and might help you control your appetite, as they tend to keep you feeling fuller, longer.

Choose your carbohydrates wisely.
Look for:
*100% (MUST say 100%) whole wheat, and even better, whole GRAINS.
*Switch from regular (white flour) pasta, to whole wheat pasta (you can find it everywhere now). There is also brown rice pasta (I get mine at Bulk Barn), for people who are gluten/wheat-intolerant.
*If you are going to eat potatoes, baking them raises the GI number, while boiling them decreases the glucose levels, so boiling is better.
*Sweet potatoes and yams are an awesome source of good quality carbohydrates. Peel, cut up, boil, and mash (don't add a bunch of butter, or brown sugar, of course. They don't need it, they are called SWEET potatoes).
*Oatmeal (not instant, but old-fahioned, or long cooking) is great for cholesterol lowering, and Steel Cut Oats are even better. Superstore has a good Blue Menu steel cut oats, in a cardboard cylinder, like the old days ;)