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The 4 Minute Max Outs
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Food Guide



The 4 Minute Max Outs. Burn calories not a hole in your wallet.
The 4 Minute Max Outs. Everything you need to know about getting a balanced diet for exercise.

The 4 Minute Max Outs app is available from the Apple App Store for iOS. The 4 Minute Max Outs app is available from Google Play for Android. The 4 Minute Max Outs app is available from the Amazon App Store for Kinlde and supported Blackberry devices.


Find a healthy balance.

This food guide lists common foods and their approximate caloric value along with what source of macro nutrients they mostly provide. Be sure to read the accompanying dieting guide too to see what you need to do to get the best out of this food guide and how to put it into practice to help you to achieve your health goals.

Recommended healthy eating guidelines for carbohydrates, proteins, and fats:
Carbohydrate 40% to 65%
Protein 10% to 35%
Fats 20% to 35%

Looking at food in terms of numerical values, percentages and macro nutrients can be a bit overwhelming to begin with so the handy diet guide has been provided to give you a very quick and approximate easy place to start with portion sizes and food types to make up a balanced diet that is suitable for intensive exercise. You can refine this further if you like with the nutrition calculator that will provide you with a suitable food ratio tailored to your goals with both calorie and gram proportions of carbohydrates, protein, and fats. The Quick 5 Guides are very useful for keeping a running total in your head of how many grams of each macro nutrient you are consuming daily. Glycemic index values for common foods are also listed at the bottom of the page.

Measurements.

Cup measurements are an American unit of fluid volume equal to 250ml or approximately 8.8 imperial fluid ounces.

1 cup measurement

1 tsp is an abbreviation for 1 level tea spoon measure which is approxinately 6 millilitres(5.92 ml) of liquid.

1 Cal (or 1 kcal) is an abbreviation for 1 calorie. Calories are the most common unit of energy used for comparing energy contained in foods, energy used by the human body, and energy expended during exercise.

All information on this page is approximated for the general purpose of giving you an idea of the relative calorie values and the food types for each food to help you to make better choices in your diet. Look at the actual food packaging if more precise measuring is required.


The 4 Minute Max Outs. Everything you need to know about getting a balanced diet for exercise.

Fruit (Simple and Complex Carbohydrates).

  • Rich in vitamins, nutrients, and minerals.
  • Slow release energy.
  • Help reduce hunger and sugar cravings by keeping insulin levels stable.

  • Apple
  • Avocado
  • Banana
  • Blueberry
  • Coconut
  • Cherries
  • Grapes
  • Kiwi
  • Mango
  • Melon
  • Nectarine
  • Olive
  • Peach
  • Pears
  • Pineapple
  • Plum
  • Raisin
  • Raspberries
  • Satsuma
  • Strawberries
  • Tomato
  • Water Melon
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  • 80 Cal
  • 330 Cal
  • 100 Cal
  • 0.8 Cal each
  • 283 Cal - 1 cup
  • 60 Cal - 1 cup
  • 2 Cal each
  • 40 Cal
  • 200 Cal
  • 35 Cal - wedge
  • 60 Cal
  • 5 Cal each
  • 60 Cal
  • 90 Cal
  • 450 Cal
  • 30 Cal
  • 1.5 Cal each
  • 1 Cal each
  • 60 Cal
  • 5 Cal each
  • 20 Cal
  • 85 Cal wedge


The 4 Minute Max Outs. Everything you need to know about getting a balanced diet for exercise.

Vegetables & Leafy Greens (Complex Carbohydrates).

  • Rich in vitamins, nutrients, and minerals.
  • Slow release energy.
  • Help reduce hunger and sugar cravings by keeping insulin levels stable.

  • Artichokes
  • Arugula
  • Asparagus
  • Beets
  • Bok Choy
  • Broccoli
  • Brussels Sprouts
  • Butternut Squash
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Chard
  • Chick Peas
  • Collard Greens
  • Cucumber
  • Endive
  • Garlic
  • Green Beans
  • Kale
  • Lettuce
  • Mushrooms
  • Onion
  • Peas
  • Chilli Pepper
  • Pepper
  • Baked Potato
  • Radish
  • Spinach
  • Sweet Potato
  • Tempeh
  • Zucchini
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  • 60 Cal
  • 6 Cal - 1 cup
  • 4 Cal - per spear
  • 35 Cal
  • 9 Cal - 1 cup
  • 35 Cal - 1 cup
  • 38 Cal - 1 cup
  • 63 Cal - 1 cup
  • 20 Cal - 1 cup
  • 25 Cal
  • 27 Cal - 1 cup
  • 16 Cal - 1 cup
  • 7 Cal - 1 cup
  • 720 Cal - 1 cup
  • 11 Cal - 1 cup
  • 16 Cal - 1 cup
  • 8 Cal - 1 cup
  • 4 Cal - 1 tsp
  • 44 Cal - 1 cup
  • 33 Cal - 1 cup
  • 5 Cal - 1 cup
  • 21 Cal - 1 cup
  • 50 Cal
  • 70 Cal - 1 cup
  • 2 Cal
  • 20 Cal
  • 170 Cal
  • 1 Cal
  • 7 Cal - 1 cup
  • 112 Cal
  • 320 Cal -1 cup
  • 35 Cal


The 4 Minute Max Outs. Everything you need to know about getting a balanced diet for exercise.

Beans (Protein and Carbohydrates).

  • Very high in calories.
  • Consume in smaller quantities.
  • Up to 1/2 cup usual quantity.

  • Lentils
  • Boiled Lentils
  • Black Beans
  • Chick Peas
  • Pinto Beans
  • Refined Beans
  • Soy Beans
  • White Beans
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  • 678 Cal - 1 cup
  • 230 Cal - 1 cup
  • 661 Cal - 1 cup
  • 729 Cal - 1 cup
  • 670 Cal - 1 cup
  • 182 Cal - 1 cup
  • 298 Cal - 1 cup
  • 673 Cal - 1 cup


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The 4 Minute Max Outs. Everything you need to know about getting a balanced diet for exercise.

Meat (Protein with Bad Fat).

  • Remove skin from poultry to reduce bad fat.
  • Cut off visible fat on other meats.

  • Chicken
  • Turkey
  • Duck
  • Lean Beef (15% fat)
  • Lean Beef (10% fat)
  • Extra Lean Beef (5% fat)
  • Pork
  • Venison
  • Bison
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  • 219 Cal - 100g
  • 189 Cal - 100g
  • 337 Cal - 100g
  • 250 Cal - 100g
  • 217 Cal - 100g
  • 171 Cal - 100g
  • 173 Cal - 100g
  • 150 Cal - 100g
  • 109 Cal - 100g


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The 4 Minute Max Outs. Everything you need to know about getting a balanced diet for exercise.

Fish (Protein with Good Fats).

  • High in protein and good fats.
  • Be mindful fish are exposed to pollutants and mercury before being caught.
  • Limit tuna to 2 tins a week and fresh fish to 4 times a week.

  • Tuna
  • Salmon
  • Swordfish
  • Bass
  • Trout
  • Mackerel
  • Herring
  • Sardines
  • Kipper
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  • 145 Cal - per tin
  • 208 Cal - 100g
  • 182 Cal - 100g
  • 97 Cal - 100g
  • 138 Cal - 100g
  • 167 Cal - 100g
  • 160 Cal - 100g
  • 208 Cal - 100g
  • 217 Cal - 100g


The 4 Minute Max Outs. Everything you need to know about getting a balanced diet for exercise.

Dairy (Protein with Fat).

  • Can be a great source of protein.
  • Be mindful of high calories and amount of bad fat content in dairy produce.

  • Milk Skimmed (recommended)
  • Milk Semi Skimmed (recommended)
  • Milk Full Fat
  • Butter
  • Sunflower Spread
  • Olive Oil Spread (good fats - recommended)
  • Margarine
  • Cheddar Cheese
  • Cottage Cheese
  • Yoghurt Low Fat
  • Yoghurt Full Fat
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  • 200 Cal - 1 pint
  • 260 Cal - 1 pint
  • 320 Cal - 1 pint
  • 35 Cal - 1 tsp
  • 30 Cal - 1 tsp
  • 25 Cal - 1 tsp
  • 25 Cal - 1 tsp
  • 115 Cal - per slice
  • 90 Cal - 100g
  • 100 Cal - per pot
  • 150 Cal - per pot


The 4 Minute Max Outs. Everything you need to know about getting a balanced diet for exercise.

Nuts & Seeds (Good Fats).

  • Very high in calories.
  • Consume in small quantities.

  • Flax Seed (Omega 3)
  • Hemp Seed (Omega 3)
  • Sesame Seed
  • Sunflower Seed
  • Pumpkin Seed
  • Peanuts
  • Hazelnuts
  • Walnuts
  • Brazil Nuts
  • Chestnuts
  • Almonds
  • Cashew Nuts
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  • 224 Cal - 1/4 cup
  • 180 Cal - 1/4 cup
  • 206 Cal - 1/4 cup
  • 205 Cal - 1/4 cup
  • 162 Cal - 1/4 cup
  • 567 Cal - 100g
  • 628 Cal - 100g
  • 654 Cal - 100g
  • 656 Cal - 100g
  • 196 Cal - 100g
  • 595 Cal - 100g
  • 555 Cal - 100g


The 4 Minute Max Outs. Everything you need to know about getting a balanced diet for exercise.

Oils (All Fats).

  • Use wisely. There is always a healthier option than frying food.
  • Consider eating food raw, steamed, grilled, poached, baked, or broiled before frying.
  • Opt for good fat oils and be mindful of high calorie content.

  • Olive Oil (good fats - recommended)
  • Rapeseed Oil (good fats - recommended)
  • Canoloa Oil
  • Coconut Oil
  • Sunflower Oil
  • Sesame Oil
  • Walnut Oil
  • Vegetable Oil
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  • 40 Cal - 1 tsp
  • 40 Cal - 1 tsp
  • 40 Cal - 1 tsp
  • 40 Cal - 1 tsp
  • 40 Cal - 1 tsp
  • 40 Cal - 1 tsp
  • 40 Cal - 1 tsp
  • 40 Cal - 1 tsp


The 4 Minute Max Outs. Everything you need to know about getting a balanced diet for exercise.

Whole Grain Products (Complex Carbohydrates).

  • Provide steady slow release energy.
  • Help reduce hunger and sugar cravings by keeping insulin levels stable.

  • Quinoa
  • Buckwheat
  • Wholemeal Bread
  • Wholemeal Crackers
  • Brown Rice
  • Whole Wheat Pasta
  • Oatmeal
  • Popcorn
  • Whole Wheat Barley
  • Whole Wheat Rye
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  • 223 Cal - 1 cup
  • 155 Cal - 1 cup
  • 100 Cal - per slice
  • 30 Cal each
  • 216 Cal - 1 cup
  • 175 Cal - 1 cup
  • 145 Cal - 1 cup
  • 64 Cal - 1cup
  • 200 Cal - 1 cup
  • 400 Cal - 1 cup


The 4 Minute Max Outs. Everything you need to know about getting a balanced diet for exercise.

Refined Grain Products (Simple Carbohydrates).

  • Don't be duped by the slightly lower calorie values.
  • These products have been refined for colour and taste and or cooking times.
  • Whole grain products are much better.

  • White Bread
  • White Crackers
  • White Rice
  • White Pasta
  • Cornbread
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  • 80 Cal - per slice
  • 50 Cal each
  • 206 Cal - 1 cup
  • 210 Cal - 1 cup
  • 250 Cal - 1 cup


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The 4 Minute Max Outs. Everything you need to know about getting a balanced diet for exercise.

Processed Foods (Simple Carbohydrates & Bad Fats).

  • Some processed foods are much worse than others.
  • Some processed foods are OK in moderation. Check the labels.
  • Preservative, additives, flavourings, salt and refined sugar are nearly always added.
  • Look for low salt, low added sugar, low saturated fat for OK processed foods.
  • See through food psychology. Double the size for a little less does not mean better value!
  • Treats are best left as treats both psychologically and physiologically.
  • Do not aim to fill yourself up on these foods.
  • Avoid making treats a staple of your daily diet.

  • Squash (diluted)
  • Dark Chocolate 100g
  • Milk Chocolate 100g
  • White Chocolate 100g
  • Peanut Butter (good fats too)
  • 32.5g Crisps
  • Doughnut
  • Chocolate Biscuit
  • Giant Cookie
  • Cartoned Orange Juice
  • Cartoned Apple Juice
  • Chocolate Muffin
  • Blueberry Muffin
  • French Fries
  • Hamburger
  • 5% Beer
  • 12% Wine
  • Ice Cream
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  • 10 Cal - 1 cup
  • 500 Cal
  • 530 Cal
  • 550 Cal
  • 95 Cal - 1 tbsp
  • 170 Cal
  • 250 Cal
  • 85 Cal
  • 350 Cal
  • 110 Cal - 1 cup
  • 115 Cal - 1 cup
  • 440 Cal
  • 425 Cal
  • 312 Cal - 100g
  • 260 Cal
  • 170 Cal - 1 pint
  • 230 Cal - large glass
  • 286 Cal - 1 cup


Glycemic Index (the rate food breaks down into blood sugar)

(For more specific information, including searching for GI's and GL's of all listed foods go to www.glycemicindex.com.)


Low Glycemic (<55)
14 Yoghurt unsweetened
20 Soya beans
22 Cashews
22 Cherries
22 Peanuts
25 Gapefruit
27 Milk full fat
28 Kidney beans
28 Lentils
29 Peanut butter
30 Apricot dried
30 Banana unripe
31 Butter Beans
32 Milk Skimmed
32 Plums
32 Split peas
32 Strawberry
33 Chickpeas
33 Hazelnuts
33 Yoghurt sweetened
36 Pear
37 Apple
38 Tomato juice
39 Spaghetti wholemeal
40 Pinto beans
42 Peach
42 Spaghetti white
43 Soy milk
43 All bran
44 Apple juice
44 Orange
46 Baked beans tinned
46 Fructose
46 Pineapple juice
46 Porridge
47 Carrots
48 Grapes
48 Peas
49 Chocolate
49 Mixed grain
50 Oat bran
51 Carrots
52 Basmati rice
53 Kiwi fruit
54 Potato crisps
54 Special K
54 Sweet potato
55 Apricot jam
55 Orange juice
55 Popcorn
55 Sweetcorn
55 Brown rice
55 Snickers Bar

Mid Glycemic (56 - 69)
56 Long grain white rice
56 Mango
57 Rich tea biscuits
57 Sourdough
57 Sultanas
58 Banana ripe
58 Muesli
58 Pitta bread
60 Digstive biscuit
61 Ice cream
62 Potato new
64 Apricot tinned
64 Beetroot
64 Raisins
65 Mars bar
65 Rye bread
65 Table sugar
66 Pineapple
68 French baguette
68 Parsnips
68 Sugar(sucrose)
69 Croissant
69 Wholemeal bread

High Glycemic (70-100)
70 Shredded wheat
70 White bread
72 Dates dried
72 Potato baked
72 Short grain white rice
72 Swede
74 Potato boiled or mashed
76 Dark rye bread
76 Doughnut
80 Jelly beans
80 Puffed wheat
81 Cornflakes
83 Rice crisps
100 Glucose

Glycemic Load (estimates the actual effect on blood sugar levels)

(For more specific information, including searching for GI's and GL's of all listed foods go to www.glycemicindex.com.)


Glycemic Load = (Glycemic Index rating/100) X grams of carbs in portion size

Each GL unit has the same effect on blood sugar as 1 gram of glucose.

GL's of 10 or below are considered low.
GL's of 11 to 19 are considered medium.
GL's of 20 or above are considered high.

GL's of 80 or below per day are considered low.
GL's of 80 to 120 per day are considered medium.
GL's of 120 and above per day are considered high.


The 4 Minute Max Outs. The ultimate portable bodyweight HIIT workout.