We’ve all heard the saying “you are what you eat.” Not only what, but also how much and how often you eat, can affect your health just as much.
Smart choices like fruits, vegetables, whole grains, lean protein, and low-fat dairy--all in sensible portions—will help your body be all it can be.
While you are maintaining a balanced diet, it is important also to watch your weight. We suggest you measure your weight once a week, same day of the week, first thing in the morning with your underwear on only and document your weight, this way you will know what is happening with your weight.
Planning healthy meals is important and easy to do! First you must know that there are 5 food groups:
- Grains - including but not limited to breads, pastas, oatmeal's, cereals, and tortillas
- Fruits - including but not limited to fruits that are fresh, canned, frozen, dried, and 100% fruit juice
- Vegetables- including but not limited to vegetables that are raw, cooked, frozen, canned, dried, and 100% vegetable juice
- Protein - including but not limited to meat, poultry, seafood, beans, peas, eggs, processed soy products, nuts, and seeds
- Dairy - including but not limited to milk and products made from milk such as cheese, yogurt, and ice cream
Although they are not listed in the 5 main food groups, vitamins and minerals, and oils and fats are important nutrients and play a major role in all of your bodily functions.
Suggestions for Maintaining a Healthy Diet
The following is a sample suggestion of how you are suppose to eat. The amount & content of meals needs to be adjusted by your healthcare.
You are suppose to have 3 meals + 3-4 snacks daily.
Foods to Avoid: Sweets like Chocolate, Cakes, Ice Cream, Soda, Fruit Juices, and ALL fried foods. No French Fries, Pizza, Hamburgers, Fried Eggs, Fast Food and Food made with Mayonnaise. Avoid having a large amount of Bread, Rice, and Potatoes. No Bagels or Flat Bagels, No American Cheese, Cream Cheese, No Butter. No Pancakes, French Toast and Fruits to avoid are the ones with high sugar like watermelons, cantaloupes, grapes.
Try To Have: 3-4 meals of Chicken per week 2 meals of Fish or 1 meal of Tuna per week 1-2 meals of Turkey per week 2 meals of Meat (No ground meat unless you grind it at home yourself with no fat)
Breakfast: No cereal 1-Choice of One slice of bread or pita with one boiled egg, or a cup of cottage cheese. Or you can have one banana or one protein bar instead. 2-One glass of 1% Milk 3-A cup of tea/coffee 4- If you are in a rush, One Protein Bar with a glass of 1% Milk
Lunch: Large bowl of salad with all different kinds of vegetables PLUS A choice of Beans, boiled egg, cottage cheese, choice of chicken, turkey, or meat. Don’t forget to drink water.
Dinner: Large bowl of salad + steamed vegetables, Choice of Chicken or Meat or Fish, or Turkey (No Gravy & No Butter) One small potato or ½ large potato, or a ¾ cup of cooked rice, or ½ cup cooked plain spaghetti (no cheese) Salad Dressing: Olive oil + vinegar + italian dressing seasoning. Don’t forget your water.
Snack Choices: (Try to have 1-2 Fruit per day as part of your snack). 1-Cup of Plain Yogurt (Recommend add fresh fruit) 2-Glass of 1% milk + 2 tea biscuits 3-Cup of Cottage Cheese + Fresh fruit 4-Protein Bar 5- Carry a full hand of FRESH nuts (pistachios, almonds) NOT salted or roasted. 6-Low Fat or Fat Free String Cheese (1-2 pieces)
Dessert: Only Tea, Coffee (not at night), Sorbet, Italian Ices. AVOID FRUITS WITH HIGH SUGAR & CAKES!
Drinks: Water or Fresh Vegetable Juice
If you are diabetic and you are one of those people who get hungry in middle of the night, to prevent it you may have one slice of bread + peanut butter NO jelly one hour before bed.
Hint: For the one who has urge of eating or eating large portions, one way to control it is by using a small spoon/fork. Plus keep the food in your mouth & chew on it until it becomes completely grinds and become liquid. Also swallow slowly.