Add Fruit To Your Diet Plan

Strawberries

 

I will add a few more foods that we eat for our eating plan. Besides vegetables, an important food group is fruit. Here is a list of the fruit we eat.

Apple – 1 sm.
Apricot – 3 med.
Blueberries – ¼ cup
Cantaloupe – ¼ sm. or 1/8 large
Cherries – 9 med.
Cranberries – fresh 1 cup
Grapefruit – ½ sm.
Grapes (green) 10 reg.
Lemon – 1 sm.
Orange – 1 sm.
Peach – 1 sm.
Pineapple (fresh) – ¼ cup
Prunes – 2 med.
Strawberries – 12 sm.
Watermelon – 1 cup diced

Have three servings per day. We usually have a ½ grapefruit for breakfast. We often have two single wrapped prunes for morning snack as they are easy to eat while out running errands. Then we have a snack in the afternoon, such as an orange, baked apples, strawberries, etc. Fruit is a seasonal item although you can get most year round at a price. We sometimes get Walmart’s fresh cut up pineapple, cantaloupe, or watermelon. We don’t eat fruit in the evening. So there is another ingredient to our diet plan.

 

Eat Your Veggies

veggies
I haven’t mentioned much about what we are eating on our diet. I will say that fresh is best, but frozen is a close second. I’m talking about vegetables of course. We eat two servings of 1 cup raw or ½ cup cooked for lunch and dinner. Here is the list of veggies we eat.

Asparagus
Bean Sprouts
Broccoli
Cabbage
Cauliflower
Celery
Cucumber
Green Onions
Kale
Lettuce
Mushrooms
Peppers (Red or Green)
Radishes
Spinach
Squash (summer or yellow)
String Beans (wax, green or yellow)
Tomatoes
Zucchini

If you don’t like veggies, you are in deep diet trouble. You’ve got to eat your veggies.

The Old Plan

 

the plan 700x400

Here is “The Plan”.

I have tried many diet plans over the years. Some I find too difficult to stay on and are too restrictive. Every diet plan is going to restrict something. You can’t lose weight if you don’t reduce the calories somewhat. So each diet will have some calories reduction built into it.

Here is the latest diet that we are doing. It’s patterned after Dr. Colbert’s “I Can Do This” Diet. Although he recommends organic, I don’t have the budget for it. His motto is eat breakfast like a King, lunch like a Prince, and dinner like a pauper. So I try to make breakfast the largest meal and so forth.

His plan is a little complicated so I have tried to simply it for my lifestyle. Since one of his premises is to eat 5-10 grams of fiber per meal, many of his food choices are based on this issue. He also tries to keep carbs in the low-glycemic area.

Here’s what I include as breakfast choices.

Low-Glycemic Carbs

Whole grain breads. (1 slice)
I eat Trader Joe’s fiber bread usually toasted.
Ezekiel 4:9 (I find slices are small and a bit hard)
Double Fiber Bread – Orowheat, Nature’s Own
Sprouted Grain (I have used Trader Joe’s but like Ezekiel are small slices and hard)

Whole grain bagels (1)
(Sara Lee Heart Healthy which I haven’t been able to find)
Thomas’s Whole Wheat regular or mini

Cereals (1/2 Cup women, 1 Cup men)
Raisin Bran (without sugar, I use Trader Joe’s)
All Bran (Extra Fiber) Haven’t tried it yet
Oatmeal (High Fiber) I just use Trader Joe’s
Kashi Vive (Haven’t tried it yet)
New England Muesli (Haven’t tried it yet. I tried Trader Joe’s but don’t like it much)

Fruits (fresh is best, but frozen is second best)
Apple (1)
Banana (1 Med)
Blackberries (½ C)
Blueberries (1/2 C)
Cantaloupe (1/4 med)
Grapefruit (1/2)
Mango (1/2) (haven’t got on the mango craze)
Peach(2)
Pear (1)
Pineapple (1C)
Raspberries (1/2C)
Strawberries (16)
Watermelon (2 C)

Vegetables (have them with an omelet or a egg scramble)
Asparagus (1/2 C)
Bell Peppers (1/2 C)
Broccoli (1/2 C)
Celery (1/2 C)
Cucumbers (1/2 C)
Green Beans (1/2 C)
Lettuce (1/2 C)
Onions (1/2 C)
Spinach (1/2 C)
Summer Squash (1/2 C)
Tomatoes (1)
Zucchini (1/2 C)

Proteins

Cheeses (around an ounce – caution high calorie)
Cheddar cheese – Reduced Fat
Cottage Cheese nonfat or reduced fat
Cream Cheese – fat free
BabyBel
Laughing Cow light (2)
Mozzarella cheese
Ricotta cheese
Swiss cheese

Dairy and Eggs
Eggs (whole, I usually have 2 – makes great protein)
Kefir – low-fat
Skim milk (I think 2% is better for you)
Protein Powder (Would make a good smoothie)

Meats
Canadian bacon
Ham – extra lean
Turkey bacon
Turkey sausage
Chicken sausage
Chicken

Fats (high calories so use sparingly)
Almond butter (2 tablespoons)
Almonds (Trader Joe’s has a snack pack)
Avocado (1/2)
Butter (1 Tablespoon)
Cashew butter (2 tablespoons)
Cashews
Flaxseeds
Olive Oil (1 Tablespoon)
Hummus (up to 8 tablespoons)
Peanuts (1 oz.)
Peanut butter (2 tablespoons)
Pecans (1/2 oz.)
Sunflower Seeds
Walnuts (1/2 oz.)

For Lunch and Dinner
No Starches or grains for dinner.

Low-Glycemic Carbs

Beans
Kidney, Lima, navy, pinto, red, black (1/2 C – high calorie)
Lentils

Breads
Same as Breakfast (women 1 Slice, Men 2 slices)
Wheat Thins Fiber (1 serving)

Pastas and Rice (lunch only) (1/2 C)
Whole grain pasta
Rice pasta
Rice – brown and wild

Vegetables (Starch lunch only) (1 C)
Same as Breakfast with the following additions
Green Beans
Brussels sprouts
Butternut Squash
Cabbage
Carrots
Cauliflower
Sauerkraut
Sweet Potatoes
Yams

Fruits
Same as Breakfast

Proteins

Cheeses
Same as Breakfast

Dairy and Eggs
Same as Breakfast plus
Parmesan Cheese
Feta cheese

Meats (2-6 oz. for women, 3-8 oz. for men)
Beef
Chicken
Turkey
Fish
Pork
Shellfish

Fats
Same as Breakfast with the following additions
Mayonnaise
Salad Dressings (2 tablespoons)
Balsamic Vinaigrette
Blue cheese light
Caesar
Olive Oil
Ranch
Thousand Islands

I try to get at least 30% of my food as protein. I also try to keep carbs down.

I didn’t give a list of foods to avoid. But try to avoid sugar and processed foods. A treat now and then is good as it helps get through the restricted times. I try to get 1400 calories per day.

Snacks include
Kellogg’s Fiber One Chewy Oats and Chocolate (taste great but not much protein)
Laughing Cow cheese
String Cheese
Baby Bel Cheese
Almonds
Greek Yogurt
Hummus and celery
Peanut butter and celery
Half a peanut butter and jelly sandwich

 

A Breakfast could include

2 eggs
Cereal
½ Banana or strawberries
Milk
Coffee
Half & half

or

2 Eggs
Chicken sausage
Bagel or mini bagel
Cream cheese
Coffee
Half & half

Lunch

Sandwich – ham, turkey, or beef, cheese, tomato, lettuce

Or

Chicken Salad
13 Fiber Wheat thins
Apple

Or

Soup
Wheat thins
Peach

Dinner

Chicken, pork, or beef (I don’t like fish although occasionally I’ll have shrimp)
Vegetables
Small Salad

On Tuesdays and Thursday I do a partial fast in which I try to keep calories to 600. (5:2 fast)

A breakfast might be

Greek Yogurt
Toast
Sugar free Jelly
Coffee
Half & half

Lunch

Soup such as Campbell’s Home Style Mexican Tortilla

Or

Homemade chicken soup

Dinner

Chicken
Veggies