It’s easy to think that if you’re trying to lose weight, calories are the enemy. But, in fact, your body needs a certain number of calories to function, depending on your weight, age, and physical activity level. In addition to the amount of calories you eat, the kind of calories you choose is important in achieving your weight-loss goals. Choose nutritious or nutrient-dense calories over empty calories for optimum health.

Have you thought about the foods you tend to eat? It’s important to consider which foods are nutrient dense (fit fuels) and which aren’t (fake fuels). Here’s a good refresher, and some ideas for swaps.

Fit Fact: Fit Fuels will help you accomplish your goals and Fake Fuels will take you off of your path to success.

Fake Fuels

Fit Fuel Substitutes

Cakes, Candies, Cookies

Low Sugar/ Low Carb Protein Bars

Cheese, Cheese Products

Organic 1% Cottage Cheese, Guacamole

Potato Chips

Popcorn, Veggie Chips, Rice Chips

White Large Eggs

Free-range Organic Eggs with Omega-3’s

Fried Fish

Fruit Juice, Fruit Drinks, Sodas

Hot Dogs, Bacon, Sausage

Commercial Peanut Butter

Salad Dressing

White Bread

White Pasta

White Rice

Vegetable Oil

Baked or Grilled Fish

Water (Still/Sparkling), Tea, Kombucha

Pork Tenderloin or Pork Chops

Natural Peanut Butter or Almond Butter

Balsamic Vinegar

Whole-Wheat Bread

Whole-Wheat Pasta

Brown Rice or Quinoa

Coconut Oil or Olive Oil

Here at Fitstar, we believe moderation is the key to our daily diet; sure we might indulge from time to time, but we know fake fuels, while tempting, will leave us feeling lethargic and hungry shortly after we’ve eaten. Fit fuels will give us the energy we need to get in a good workout and still feel satisfied until the next meal. Packing our plates with fit fuel makes us feel good!

FitStar Tip: Try cutting out just a couple Fake Fuels at a time, and once you are used to not having those foods in your diet, you can subtract more! Your body will thank you. Need help getting started? Check out to our Fuel page for more tips and inspiration along your journey.

Keep Moving!
– Team FitStar

  • Anti-Troll

    Looks good, except in typical American style (no offence intended) – processed food is NOT food – i.e. the protein bars. Anything processed is produced in the interest of shareholders, not consumers, by maximising profit margin and cutting corners. Specifically, using cheap and harmful garbage such as soy bean oil, in addition to all the various additives mixed in to reduce cost while improving market appeal. Fresh food is the only food that qualifies as ‘food’. Anything preserved or out of a package or bottle with added sugar etc – is garbage. Period. Whatever the marketing says. It’s garbage. And this especially includes breakfast cereals, salad dressings etc. Anything packaged is garbage .. Fresh is best!! In my travels to the USA, one of the first things I noticed is the mass aversion to consuming un-altered fresh food without dressing and additives. Just eat fresh as a rule and you’ll be fine… Simple :-)

    • Pennie Greer

      Well said!!

      • Anti-Troll


    • Lisa

      Just to be argumentative ;), there are decent protein bars on the market here (USA). Kind Bars are one brand. You can even make your own pretty easily (my fav: chopped nuts, quinoa, chia, dark chocolate, honey/agave).

      But, in general, you are correct. Most of the commercial protein bars I would personally list as fake food.

      • Anti-Troll

        Even ‘decent’ protein bars will be preserved with something – such as sugar, soy, chemicals, etc. Fast and packaged food is like alcohol. In moderation the body may be able to recover, but every day as a staple will kill you, eventually. At the very least fast and processed food is shown to devastate the body’s biota – or bacterial colonies – which is devastating to health. Fast and processed food is created to be toxic to life – that’s how it remains ‘preserved’ in a packet.

      • Lee

        You did just want to be argumentative, because protein bars were listed on the side under “Fit Fuel Substitutes”. SMH!

        • Lisa

          Anti-Troll said protein bars shouldn’t have been on the ok list. I was “arguing” with him. LOL

  • Dmitry is not healthy. Popcorn is healthy? Seriously? Or do you mean sugar-free popcorn? Commercial butter versus natural, what’s the difference, ha? nonsense

    • Lisa

      Healthy popcorn: get those small paper lunch bags, put about 1/3 cup popping corn in it, fold the top of the bag over, one staple to hold it closed, nuke it till there’s like 3-4 seconds between pops.

      If you want, put a little popcorn salt (which is just powdered salt), or other flavorings, in the bag right as it comes out. Don’t forget to shake it to ditribute the salt.

      Yes, you can microwave it with the staple (I do it all the time). Almost as easy as those nasty, chemical bombs, but way tastier.

      • naloredo

        I like the Skinny popcorn with hot sauce added.
        A nice snack.
        Also, I started easting Oh Yeah One Protein Bars. There is only 1G sugar and 22G protein.
        220 calories. Its my lunch and fills me

        • Anti-Troll

          sorry to pop your bubble, but it’s probably still full of soy bean oil, preservatives etc. Food out of a packet will always be garbage. Just have eggs for breakfast or whatever instead.

    • Anti-Troll

      Why not… Popcorn is a natural product, in its natural state.

  • Broccoli

    It didn’t say store bought protein bars, it just said protein bars. I make my own.

  • Kris Stanley

    “White” large eggs…color of the shell has no bearing on nutrition. Organic, free range is good, not sure I trust the omega 3 supplements that would be fed to chickens to produce the eggs that can bear this claim. Lesson, take this advice with a grain of salt, like any other. Most of the suggestions here are pretty good

  • Fitstar

    Great to see this discussion happening – we’re proud of your healthy choices, Fitstars! If you have personal concerns, please consult your medical professional; this post was written to create some food for thought as we believe in a balanced diet full of wholesome foods. Keep up the good work!

  • Shannon

    I once compared the nutrition info on a bag of veggie chips (probably Kirkland organic) to a bag of kettle potato chips (Boulder brand). The potato chips had more vitamins and fiber and less sodium. That was kind of a surprise, but then again, you can tell potato chips come from potatoes when you look at them… I agree with others, heavily processed foods aren’t fake fuel subs–you really gotta read the label.