- Protein: not stored by the body; responsible for building tissues
- Carbohydrates: fruits, vegetables, grains
- Fat: Essential for energy; avoid saturated; stay at or below 30% or calories each day
- Water
- Eat 1-2 oz. of protein at breakfast and 2-3 oz. at lunch and dinner. 2-3 oz. is about the size of a deck of cards.
- Try to replace some "grain-based" carbohydrates with fruits and vegetables: instead of a large serving of pasta (1 cup or more) and a small salad (1-2 cups of lettuce), eat a large salad (4-5 cups of lettuce) and a small serving of pasta (1/2 cup) and don't forget a bit of lean protein to go with it.
- Never go for more than four hours without eating. Your best bet is breakfast, lunch, a mid-afternoon snack, dinner, and a light before-bed snack.
- Be sure your snacks are well-balanced -- they should include a little protein, carbohydrates, and fat, instead of carbohydrates alone. See the snack suggestions below for ideas.
- As always, drink plenty of water ... herbal tea is a good choice, too.
- Avoid caffeine; it can interfere with blood sugar stabilization and fat-utilization.
- Eat whole fruit when possible, instead of drinking juices. The whole fruit contains essential fiber -- juice is high in sugar with NO fiber.
Following these guidelines will help you access your body fat storage for energy.
Low-Fat Protein Choices
Skinless chicken breast
Skinless turkey breast
Lean ground turkey
Veal
Fish (haddock, halibut, swordfish, tuna, flounder)
Egg whites (2 whites = 1 whole egg)
Low-fat milk
Low-fat cottage cheese (1/2 cup)
Low-fat yogurt (1/2 cup)
Mozzarella cheese (part-skim) (1 inch cube = 1 oz.)
Low-fat cheddar (1 inch cube = 1 oz.)
Tofu
Protein Powder
Lean beef
Canadian bacon
Lean ham
Lamb
Pork
Salmon
Eggs (3 per week is OK)
almonds, peanuts, walnuts
olive oil
peanut oil
canola oil
old-fashioned peanut butter or cashew butter
- 1 hard-boiled egg, 1/2 an orange, 6 peanuts
- 1/2 cup low-fat yogurt with 3/4 tsp. sliverd almonds
- 1 oz. low-fat cheddar cheese, 1/2 apple
- 1/4 cup low-fat cottage cheese with 1/3 cup lite fruit cocktail
- 1/2 pita pocket topped with 1 tbl. pizza sauce and 1 oz. mozzarella cheese
- 1 oz. tuna mixed with 1/2 tsp low-fat mayo on 9 Wheat Thins crackers
- 1 oz. low-fat jack cheese melted on 1 oz. baked tortilla chips with salsa
- 1 cup milk, warmed with a few drops of vanilla -- mixed with 1 cup decaf coffee
- 1 slice toast with 1 oz. melted low-fat cheese; sprinkle with paprika
