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13 Cards in this Set

  • Front
  • Back
Fruits included in the simply filling technique
* All fresh, frozen, or canned without sugar
* Fruit canned in its own juice
* Fruit salad - mixed fruits with no added sugar
Vegetables included in the simply filling technique
* Most fresh, frozen or canned without added sugar or oil
* Potatoes - white, red, sweet
Note: Avocadoes are NOT a power food
Whole grains included in the simply filling technique (part 1)
* Brown and wild rice
* Hot cereals cooked, without added sugar, dried fruits, or nuts
* 100% bran
* Cream of rice
* Cream of Wheat
* Grits
* Oatmeal
* Pasta
* Popcorn (air popped or 94% fat free microwaved popcorn)
Whole grains included in the simply filling technique (part 2)
* Whole-grain ready-to-eat cereals (w/o added sugar, dried fruit or nuts, and with 4g fiber per srvg)
* Whole grains such as barley, buckwheat, bulgur, cornmeal/polenta, whole-wheat couscous, quinoa
Non-fat dairy and dairy substitutes included in the simply filling technique
* Fat-free cheeses
* Fat-free cottage cheese
* Fat-free milk and bevs made with fat-free milk (cappucino, latte, as long as sugar free)
* Yogurt, fat free, plain, or flavored with artificial sweetener
* Fat free sour cream
* Soy products, unflavored and plain (i.e. calcium-fortified soy milk, unflavored soy milk, fat-free soy cheese, Plain soy yogurt)
Lean Proteins included in the simply filling technique (see food list for specific cuts, grinds)
* Beef, chicken, lamb, pork, turkey, veal: lean trimmed, all skin removed
* Dried beans including canned black, cannellini, kidney, refried, white
* Dried peas including black-eyed peas and split peas
* Eggs, whole, whites, fat free substitutes
* Game meats like buffalo, elk, ostrich, venison
* Lentils
* Meat substitutes like tofu and veggie burgers
* Most fish and shellfish, frozen, fresh, and canned
* Organ meats from beef, lamb, pork, veal, poultry
Breads included in the simply filling technique
* Light English muffins
* Light hot dog and hamburger rolls
* Reduced Calorie "light" breads (whole grains are best choice)
Soups included in the simply filling technique
* Broth, onion, and some broth and tomato based vegetable soups
Desserts included in the simply filling technique
* Sugar free gelatin
Beverages included in the simply filling technique
* Coffee without sugar
* Tea without sugar
* Diet Soda
* Club Soda
* Seltzer (plain or flavored, unsweetened)
* Water
Seasonings and Condiments included in the simply filling technique
Baking soda, baking powder, capers, cocktail sauce, extracts, fat-free salad dressings, fat-free margarine, fat-free mayo,
flavorings, herbs, hot sauce (peppersauce), ketchup, lemon juice, lime juice, mustard, nonstick cooking/baking spray, fat-free salsa, soy sauce (shoyu), spices, steak sauce, sugar substitues, taco sauce, teriyaki sauce, vinegar, worcestershire sauce
Healthy oils included in the simply filling technique
Include up to 2 tsp each day of olive oil, canola oil, safflower oil, sunflower oil, flaxseed oil. After 2 tsp, count points.
What is NOT included in the simply filling technique
* processed meats (hot dog, sausage, lunchmeats if not fat free)
* Fish or shellfish, canned or packed in oil
* Dried fruit
* Fruit juice
* Vegetable juice
* Vegetables prepped with ingredients not in power foods (i.e. corn in butter sauce, dried tomatoes in oil)
* French Fries, avocadoes,Sweet Pickles, Plantains, Olives