Although my 5-Factor Diet neither prohibits nor advocates any one food or food group, I have scouted out foods that are ideally suited to the 5-Factor Diet. These foods will keep your diet varied, wholesome, and delicious. I call them the 5-Factor Must-Have Foods. If you keep your fridge and pantry stocked with at least a week’s worth of these foods, you’ll find that following the 5-Factor Diet is easy and convenient.
There are 5 categories of foods you should always have at the ready: proteins, carbohydrates, sugar-free beverages, snacks, and condiments. I’ve also selected the 5 best choices for each category. These 25 foods are the building blocks for many of the recipes in this book. (See “5-Factor Recipes,”.) The beauty of the 5-Factor Must-Have Foods is that you can use your imagination and creativity, combining them to make your own quick and healthy meals that match the 5-Factor Diet formula.
Over the years I’ve figured out what works and what doesn’t when it comes to diet. While there are no shortcuts in the pursuit of better nutrition and health, it is possible to keep your palate satisfied and your body in shape—and these 25 foods will help you do just that.
1. Egg whites. Egg whites are often called the perfect source of protein because your body uses 100 percent of the nutrients they contain. They’re also free of saturated fats, excess carbohydrates, and cholesterol, which many high-protein foods are laden with. But the main reason they rank high among my 5-Factor Must-Have Foods is the countless ways you can cook them.
Egg whites are easier than ever to use when cooking, especially since you no longer have to separate them from the yolk yourself. Many grocery stores sell cartons of already-separated liquid egg whites. They’re not only convenient but also pasteurized, so they last longer in the refrigerator and carry less risk of food poisoning.
5-FACTOR MUST-HAVE FOOD CATEGORIES
My top picks: Eggology 100% Egg Whites and Egg Beaters Egg Whites
2. Poultry. I have only two rules when it comes to eating poultry: Choose white meat (which is leaner than dark meat) and remove the skin. Poultry is one of the few foods that you can easily strip fat from, so take full advantage of that perk. And remember that chicken isn’t your only choice of poultry. Many people don’t think of turkey except around the holidays, but it too is low in fat, high in protein, and loaded with ample amounts of zinc, iron, potassium phosphorus, and B vitamins.
To keep your taste buds interested, buy poultry in a variety of forms: Whole breasts are terrific, but so is ground poultry breast or sliced deli-style poultry (as long as it’s all-natural and not heavily processed). Keep in mind that the packaged ground chicken and turkey you see in the grocery store often includes the skin so it can be as high in fat as ground beef. For that reason, it’s best to have someone at the meat counter grind a skinless chicken or turkey breast for you.
My top picks: I don’t have a favorite brand, but I recommend that you become friendly with your local butcher. That way, you can specifically ask the butcher for the freshest and best cuts of poultry.
Eva Mendes ACTRESS AND STAR OF THE MOVIE HITCH
“Harley has changed my life. Not only do I feel better than ever, but I now can have guilt-free pizza anytime, and that has made me a happy girl.”
3. Seafood. Seafood should be a staple in every kitchen. Why? It’s very low in fat and is packed with protein. Fish also contains healthy omega-3 fatty acids, which research has shown can improve the overall health of your heart, joints, and immune system. Better yet, seafood can have a mood-elevating effect on the brain by boosting levels of dopamine and serotonin, two neurotransmitters that naturally help prevent depression. The only downside of seafood is that some fish, specifically tuna, swordfish, and mackeral, may contain high levels of mercury. It’s best to limit your intake of these to twice a week, except for light tuna, which you can have up to three times a week (see below).
My top picks: Salmon, cod, tuna, scallops, shrimp, lobster, squid, and crab. When buying canned tuna, pick the less-expensive versions (chunk light or flaked), which have less than half of the mercury of the more expensive white albacore variety. I love the convenience of StarKist Tuna Creations, which comes in a pouch instead of a can; it’s easy to transport and easy to open, there’s no water to drain, and it comes preflavored.
4. Dairy. Dairy has unfairly gotten a bad reputation because of its fat content, but it’s an excellent source of protein and bone-strengthening calcium. Dairy also helps quell your appetite, according to researchers from the University of California at Davis. They found that study participants who ate meals containing dairy products had a 20 percent increase in an appetite-suppressing hormone called cholecystokinin.
Remember that dairy refers to more than just milk. It also comprises hard and soft cheeses (including cottage cheese and cream cheese), yogurt (plain with no sugar added), and sour cream. Always choose fat-free versions of these foods.
My top picks: Fat-free cheese slices, cottage cheese, and yogurt. When it comes to yogurt, stick to plain, non-fat, Greek-style yogurt from companies like Fage, Oikos, and Siggi’s.
5. Game meats. While I was on a movie set a few years ago, I made a chili dinner for a few of the actors I was training. At the end of the meal, they all raved that it was the most delicious chili they’d ever eaten. It was only then that I revealed that the main ingredient was ground bison. They were stunned that its taste and texture were the same as those of regular beef—and thrilled that the fat content was about half that of beef.
Meats like ostrich, bison, elk, caribou, and venison may sound too exotic to eat, but game is actually a relative term. Go to the Far East and some of the more common meats are frog and turtle. Go to Eastern Europe and the Caribbean and it’s not unusual to eat ox. So be daring and try game meats, which are often leaner than red meat, very high in protein, and high in iron. Adding them to your diet will make a big difference in your life because they let you enjoy the same tastes and textures as those of traditional beef and fat-laden steaks—without all the nutritional negatives.
Most health food and grocery stores stock game meats in their frozen section. Or look online for dealers that specialize in game meats.
There are two important things to remember when choosing game. One, make sure to read the nutritional label because certain cuts are leaner than others. Two, because game has less fat than regular beef, it’s easy to overcook. Shave a few minutes off your usual cook time, or you could turn that bison steak into shoe leather.
My top pick: Intermountain Ostrich Cooperative ostrich burgers, Blackwing bison, Blackwing alligator, and Exotic Meats kangaroo loin fillet.
1. Beans. Beans are mathematically a perfect food. Not only are they a low-glycemic carbohydrate with a small amount of healthy fats, but they’re also high in protein and belly-filling fiber. In fact, one serving of beans (about ½ cup) provides close to 8 grams of fiber, which will leave you feeling more satiated—and less likely to overeat.
With so many varieties to choose from—black, red, kidney, pink, garbanzo, and many more—anyone can find a bean he or she likes. Beans are also perfect as a topping; sprinkle a handful on salads, chili, and soups to add extra fiber and protein to any meal.
My top picks: Most of the brands on the market are good, so pick whatever suits your taste buds. Studies have shown that canned beans have the same nutrient profile as fresh beans, so feel free to choose fresh, dried, frozen, or canned depending on what best fits your lifestyle.
2. Grains. Packed with fiber, grains are terrific because they fill you up and make a great companion to any protein. All forms of grain—including oatmeal, oats, lentils, barley, and brown rice—are good choices. One of my all-time favorites, however, is quinoa (pronounced “keen-wa”). This supergrain isn’t a common staple—in fact, it can be difficult to find if your local grocery store doesn’t have a large health food section—but it’s loaded with about 50 percent more protein than most grains, and it’s rich in calcium, iron, and the essential B vitamins.
My top picks: Kashi Golean cereal, Kashi 7 Whole Grain Pilaf, Quaker Weight Control instant oatmeal, Amy’s organic lentil soup, and Eden Organic quinoa.
CARBS
3. Breads. I know what you’re thinking: Bread is heavily processed, low in nutrients, and loaded with bad carbohydrates, so why is this a 5-Factor Must-Have Food? The problem with bread isn’t bread itself but the ingredients that it’s made from. I recommend that you avoid flour if possible. Luckily, there are several bread products such as tortillas, crackers, and flat bread that are made without flour. These products are made from sprouted grains that are not refined as much as flour. They’re easy to spot because most brands will have the term no-flour or flourless right in the name of the product. These items may be located in the health food section of your supermarket. If your local stores don’t carry no-flour breads, a second-best option is to choose breads made with whole grains.
My top picks: Fitness Bread by Mestemacher, Food for Life Ezekiel 4:19 Organic Sprouted Flourless Whole Grain Tortillas, Food for Life Ezekiel 4:19 Sprouted Whole Grain Flourless Cinnamon Raisin Bread
4. Vegetables. Low-calorie, low-glycemic, high in nutrients, and often packed with fiber, vegetables contain disease-fighting antioxidants (vitamins A and C) and potassium, which helps keep your muscles healthy. In short, you simply can’t lead a healthy lifestyle if vegetables aren’t a regular part of it. You can buy them fresh or frozen and eat them steamed, stir-fried, pureed, or grilled. Just remember that a healthy veggie quickly becomes unhealthy if it’s batter-dipped or slathered with high-fat cheese sauce.
Which ones should you eat? Steer clear of avocados, olives, potatoes, and beets, which contain too much fat, carbohydrates, or sugars. All other vegetables are fair game. I prefer to buy mine frozen so I can stock up on all my favorites—and they will keep for months, unlike fresh veggies.
My top picks: Frozen mixed vegetables from Cascadian Farm or Westpac
5-FACTOR DIET’S 5 FAVORITE VEGGIES
5. Fruit. USDA research suggests that people who eat more fruit tend to have a lower body mass index (BMI) and lower total body weight than those who eat less fruit. Fruits are fat free and packed with fiber, vitamins, minerals, and antioxidants. Plus they let you enjoy sweet flavors without the empty calories of most sugary foods.
Not all fruits are equal. Some types—such as bananas—are higher on the glycemic index, which means they cause blood sugar levels to surge, thus triggering your body to store body fat. And you don’t want that! Don’t worry. Here’s an easy way to remember which fruits rank low on the glycemic index and are therefore your best choices: The next time you pick up a piece of fruit, ask yourself these three questions. If you answer yes to at least one of them, it’s a smart fruit choice:
Does it have edible skin?
(Think of apples, pears, plums, and peaches.)
Does it have edible seeds?
(Think of pomegranates, blackberries, strawberries, and raspberries.)
Is it a citrus fruit?
(Citrus fruits include grapefruit, oranges, and tangerines.)
The only exception to this rule is grapes, which do have an edible skin but are not a good fruit choice due to their high dextrose levels.
My top picks: Fresh fruit is best, but it’s smart to keep a backup fruit handy in your freezer. Two of my favorites are Wyman’s Quick-Frozen Mixed Fruit and Dole Mixed Berries.
1. Water. There’s no better beverage than plain, unsweetened water. However, plain, flat water can get boring. To keep things interesting, I tell my clients to buy water in as many different forms as possible. Try sodium-free seltzer and, if you want to spice it up a bit and you’re out for a night at a restaurant, sparkling water. Between all the bubbles and the fizz, sparkling water really helps cleanse the palate and adds a different texture.
My top picks: Bottled water (e.g. Dasani, Evian) and sparkling water (Pellegrino, Perrier)
2. Coffee. Coffee may sound like an odd choice for my 5-Factor Must-Have Foods, but there’s a very important reason I include it. When I was a scientist for the Defense and Civil Institute of Environmental Medicine in Canada, I ran and published scientific studies on the effects of caffeine on exercise. Research has shown that drinking a caffeinated beverage 30 to 90 minutes before exercise can boost your endurance and increase the rate at which your body burns fat. Just keep an eye on how much coffee you drink—I would limit it to no more than three cups a day.
My top pick: Although I don’t have a favorite brand, I prefer espresso beverages, such as cappucino and macchiatto. They typically have less than half the caffeine content of regular drip coffee and significantly more taste. The addition of nonfat milk to these beverages adds protein and calcium to your diet. My daily wake-up is usually nonfat espresso macchiatto.
If you do choose to drink regular coffee, keep a close watch on what you put in your cup. Ordinary plain coffee has no calories or sugar, but if you want to sweeten it up, I suggest using fat-free dairy products and Splenda.
“I had a life-threatening illness and realized that to get through it, I needed to live a much healthier life. Because of its simplicity, 5-Factor allowed me to start while I was in treatment. The 5-Factor plan taught me how doing too much cardio and not eating enough of the right kinds of food combinations make your body hold on to the weight. All of the 5-Factor healthy eating habits helped me beat the illness, and I’m much healthier now.”
Trina Jones AGE: 25 WEIGHT LOST SO FAR: 21 lbs.
3. Tea. Caffeinated tea is another must-have beverage because it offers the same endurance and metabolic benefits as coffee. But tea also comes with its own unique set of health advantages, so stock it in your kitchen, your desk drawer, and your purse or pocket so you always have a cup when you need it.
Certain teas—especially those that are rich in antioxidants such as polyphenols—have been shown to boost the immune system, ward off colds, soothe aches and pains, and even reduce the risk of developing cancer. One Rutgers University study found that TF-2, a component of black tea, kills colorectal cancer cells without affecting normal healthy cells in the body. The antioxidant polyphenols in some teas can even prevent heart disease. In 2003, USDA researchers found that subjects who drank five cups (there’s that magic number again!) of black tea a day for three weeks lowered their LDL (bad) cholesterol by 11 percent.
As with coffee, drink no more than three cups of caffeinated tea daily. If you drink both coffee and tea, limit your daily consumption of both beverages to three cups total. Once you reach that limit, switch from caffeinated to decaffeinated teas and coffees.
BEVERAGES
My top picks: Black tea is terrific, but green tea also gets a lot of praise, for good reason. The polyphenols in this centuries-old beverage have been shown to fight certain cancers, ease pain, and burn calories. That’s not bad for a few leaves and some water!
Any herbal tea will work fine too. Herbal teas are generally a combination of different herbs—not tea leaves—so they may not offer the same exact health benefits of tea. However, most are still calorie-free, contain different ratios of antioxidants, and offer health benefits that include everything from easing your stomach to relieving depression. Ice tea is a great option on a hot day. Try unsweetened Nestea, as it comes in many different flavors.
4. Sugar-free sodas. Most people enjoy an ice-cold soda, and that’s entirely fine. Not all soda is bad for you. The problem with most sodas is that they are loaded with sugar—some have as much as 42 grams per serving—which can add 100 to 200 unwanted calories to your diet with every can or bottle. Instead, I recommend a no-calorie, Splenda-sweetened soda. That way, you’ll stay hydrated and enjoy some flavor with your meal—without throwing on any extra calories. As part of the 5-Factor Diet, though, I would prefer that you limit yourself to one soda a day.
My top picks: Diet 7-Up, Diet Rite, and diet Hansen’s Soda, which contains zero caffeine, no sugar, no preservatives, and no artificial flavors or coloring
5. Flavored waters. Like most sodas, many juice drinks contain excess sugar despite the fact that their product names sound healthy. That’s why I recommend steering clear of any juices that have added sugar. All that sugar means excess calories that your body doesn’t need.
My top picks: Fuze Slenderize tops my list, as it is sweetened with Splenda, is vitamin enhanced, and comes in a bunch of great flavors.
1. Fat-free mayonnaise. Many healthy foods—such as tuna and certain vegetables—can be difficult to swallow because of their blandness. That’s why fat-free mayo ranks high on the 5-Factor Must-Have Foods list. It’s a “consistency” condiment, adding texture and taste to tuna dishes, chicken salad, salmon salad, and countless other meals.
If you stay away from fat-free mayonnaise because you don’t like the taste, then you obviously haven’t tried it in a while. Most of the fat-free brands available today actually taste good but without all the cholesterol and high amounts of saturated fat contained in regular mayo.
My top picks: Hellmann’s Reduced Fat Mayonnaise and Kraft Fat-Free Mayo
2. Salsa. Just because you’re used to eating salsa with bad-for-you foods like nachos doesn’t mean this condiment should be banned from your eating routine. A healthy mix of tomatoes, onions, and other vegetables, salsa is all-natural, incredibly low in calories (as low as 4 calories per tablespoon), and a hands-down perfect substitute for high-fat dips and spreads. Salsa also contains lycopene, an antioxidant that may help prevent cancer, and it has absolutely no fat and only trace amounts of sodium.
What I like most about salsa is that it has a zing that gives a kick to chili, soups, salads, or any other meal. Most salsas on the grocery store shelves are low calorie and low-fat. But shop wisely. You should still read the labels because a few of them have added sugar and higher calorie counts than you would expect. Avoid these at all costs!
CONDIMENTS
My top picks: Pace salsas and Newman’s Own salsas
3. Mustard. Mustard has three qualities that make it an ideal food: It adds consistency when mixed with other foods, it has a definite taste, and it’s fat-free. (Stay away from mustards like honey mustard and Dijonnaise, which have more sugar and excess fat.) Whether you like it hot, spicy, regular, or yellow, mustard adds a sour or sweet spike, giving blander foods a bit of a kick.
My top pick: Gulden’s Spicy Brown Mustard
4. Fat-free sauces. There are plenty of tasty sauces to choose from, but here are three that I highly recommend: soy, Worcestershire, and Tabasco. These are head and shoulders above the rest because they are practically calorie free—with no fat and no sugar—yet each packs a huge punch when it comes to adding tang, color, and flavor to foods. I find Worcestershire is an amazing sauce to perk up the flavor of soup as well as animal protein such as chicken or fish.
I’m not too concerned about whether you use a regular or low-sodium soy or Worcestershire sauce because most of the 5-Factor Must-Have Foods are low in sodium. Choose whichever one you think flavors your foods better.
If Tabasco is too intense for you, consider this: Research has shown that hot foods can mildly increase your metabolism. At the very least, a splash of Tabasco will encourage you to drink more water and fill up your belly even faster.
My top picks: 365 Organic Everyday Value Soy Ginger Sauce from Whole Foods Market and Lea & Perrins Worcestershire Sauce
5. Mrs. Dash. Why do I prefer this tried-and-true, sodium-free, sugar-free spice over all the other seasonings on the market? I’m not opposed to other brands, but I love that Mrs. Dash Seasoning Blend works with almost any food, making it the most versatile product I have in my kitchen. From fish and chicken to vegetables and soups, it’s a great combination of herbs that turns even an amateur cook into a great chef. If you’re not sure how to season something, just throw some Mrs. Dash on it and I guarantee it will taste terrific.
My top picks: The Mrs. Dash Original Blend is tasty, and it also comes in delicious flavors like Tomato Basil Garlic, Onion & Herb, Southwest Chipotle, and Extra Spicy. Include a few in your spice rack and you’ll be ready to flavor up any meal.
1. Jerky. This superlean snack never needs to be refrigerated, so you can eat and transport it anywhere. Jerky is usually made with high-quality animal protein and very little fat or carbohydrates. With all the fat stripped out, you’re left with pure, muscle-building protein—and no worries about the calories.
Because jerky is a cured meat, it can be high in sodium. I’m not too concerned about the sodium levels, given that most of the foods in the 5-Factor Diet are naturally low in sodium. (If you’re concerned about your sodium intake, drink plenty of water each time you eat jerky.) However, you should watch out for sugar. Some brands use it to make their jerky sweet; you’ll find it in barbecue-flavored jerky, for example. Stick with the regular-flavor varieties or others without excess sugar.
My top picks: Ostrim Ostrich Meat Sticks, Pemmican Turkey Jerky, and Pioneer Turkey Jerky
2. Oatmeal. A bowl of oats can help you maintain an even level of energy throughout the day, according to research from Penn State University. That’s because oats are loaded with extra soluble fiber, which slows down the release of sugar into the bloodstream.
I prefer to buy boxes of individual-serving oatmeal packets so I can take and make it anywhere with just a little hot water. Read the labels if you’re shopping for flavored oatmeal; it often has added sugar, which defeats the purpose of eating it. Look for flavored versions that are either sugar free or low in sugar.
My top picks: Quick Quaker Oats and Quaker Weight Control oatmeal, which has fiber and protein added, comes in flavors like apple-cinnamon and banana and is very low in sugar.
SNACKS
3. RTDs (Ready to Drinks). RTDs are meal replacement drinks that come in convenient cans and drink boxes or in a mixable powder form. Essentially RTDs are complete meals in liquid form, fortified with vitamins, minerals, and enough calories to help sustain you. They can be as filling as an average meal, thanks to a great mix of protein, carbohydrates, and fat. The only thing missing typically is fiber, which is why I tell people to consume a fruit or a fiber cracker when having an RTD.
A very important point to remember is that RTDs are not a “liquid diet.” In “Fad Diets Don’t Work,”, I told you that liquid diets—in which you typically substitute shakes for meals—fail mostly because the drinks are basically water with just enough sugar to keep you barely functioning. RTDs are completely different. I think they’re perfect, especially as an on-the-go snack, but certainly not as a replacement for several meals in a row.
My top picks: Lean Body Ready-to-Drink Shakes or RTDs from Met-Rx and Myoplex
4. Veggie Meats. Veggie dogs, veggie burgers, veggie bologna—today’s grocery stores sell a wide assortment of faux meat products. They’re smart substitutes for the real things because they contain very little fat, are typically as high in protein as real meat, and are extremely low in carbohydrates. They are also ideal to keep on hand in your fridge because they stay fresh as long as a month, which is a lot longer than fresh chicken, beef, or fish. If you doubt that they’ll satisfy your taste buds, trust me when I say that food manufacturers have finally perfected the art of turning vegetables into a food that has all the flavor of real meat.
It’s worth remembering that vegetarian meat isn’t always healthier than regular meat. Certain brands of veggie burgers and veggie dogs are much higher in fat than I prefer. I suggest that you stick to products that are high in protein and get less than 20 percent of their calories from fat.
My top pick: Yves Veggie Cuisine products
5. No-flour Crackers and Brown Rice Cakes. No-flour crackers, made with whole grains instead of flour have roughly 5 grams of healthy fiber and less than 2 grams of fat per serving. Brown rice cakes are fat-free. These low-fat snacks are what I call the perfect “transport mechanism” for protein. Stack some turkey or smoked salmon on top and you’ll get a high-protein, low-glycemic snack with a great crunch.
You’ll find no-flour crackers and brown rice cakes in the health food section of your supermarket or right next to the less-healthy, flour-packed crackers and regular rice cakes.
When buying non-flour crackers, always check the list of ingredients on the package. You shouldn’t find the word flour in any form—no flour, rice flour, wheat flour, rye flour, etc. Also look for the word oil. If you can find a brand with neither flour nor oil, you have a winner.
My top picks: Bran-a-crisp crackers, Quaker Rice Cakes (regular size)
These are my celebrity clients’ go-to foods. Now they’re all yours. To be sure that you always have these 25 essential foods in your kitchen, copy this page and post it on your fridge. Shop so that you have at least one week’s worth of each item in your home at all times.
