The healthy eating plan my friend developed for great health!

Eat every 2 – 3 hours to keep your blood sugar stable and avoid that sensation of wanting to eat the table legs!

English: dinner plate, Neumarseille Deutsch: S...

English: dinner plate, Neumarseille Deutsch: Speiseteller, Neumarseille (Photo credit: Wikipedia)

No measuring.

Here’s a rough idea of what her plate looks like at mealtime.

  • 2/3 plate is veggies and fruit and beans
  • 1/3 plate is fish or chicken
  • a slice or two of bread or a serving of pasta, rice or oats (no more than 2 oz per serving = about a cupped handful, raw))
Here’s a guide to the amounts of foods each day.
  • Fruit…2-3 servings a day
  • Veggies… a ton at breakfast, lunch, dinner
  • 1 1/2 oz nuts each day (about 20 almonds)
  • Some protein at each meal or snack (meat, fish, beans, nuts, egg whites)
  • 3  – 4 slices of bread or 3 – 4 servings of pasta, rice or oats (2 oz per serving = about a cupped handful, raw)
  • 2 egg yolks a week (optional)
  • 2 or 3 egg whites at a a time….daily if desired (optional)
  • 2 T of olive oil
English: veggies

English: veggies (Photo credit: Wikipedia)

Here’s the food list.
Take it to the grocery store & stock up for a life change!

Olive oil bottle

Olive oil bottle (Photo credit: net_efekt)

Healthy Fats

  • Olive oil…for salads, toast with italian seasoning or a fried egg.
  • Grapeseed oil for cooking..it can heat to higher temperature than olive oil.
  • Avacados.
English: Atlantic salmon. Salmo salar.

English: Atlantic salmon. Salmo salar. (Photo credit: Wikipedia)

Meat & Fish

  • More chicken & turkey (lunch meat from deli section.)
  • Less red meat.
  • Ham from the deli section (look for a brand without preservatives.)
  • Salmon, tilapia, sardines, anchovies.
  • Wild caught sockeye salmon (usually found frozen, these salmon are not fed antibiotics & are considered to be healthier for you than farm grown salmon)
  • Canned salmon
Whole wheat penne pasta, cooked (right) and un...

Whole wheat penne pasta, cooked (right) and uncooked (left), from Trader Joe’s. The only ingredient is “Organic Whole Durum Wheat”. (Photo credit: Wikipedia)

Pasta & Bread

  • Whole Wheat pastas
  • Whole Wheat flat sandwich wraps
  • Whole Wheat sandwich bread
Eggs

Eggs (Photo credit: sir chalky)

Eggs

  • 2 egg yolks a week
  • 2 or 3 egg whites at a a time….daily if desired

 

English: Variety of fresh vegetables being sol...

English: Variety of fresh vegetables being sold on a street at Guntur, India. (Photo credit: Wikipedia)

Vegetables
My friend started with these veggies:

  • Green bell peppers
  • Cucumbers
  • Fresh spinach
  • Red and yellow peppers
  • Celery
  • Carrots

 

Berry Harvest from Parents' Garden

Berry Harvest from Parents’ Garden (Photo credit: VancityAllie)

Fruits

  • Frozen fruits. (No worry about spoilage.)
  • Fresh fruit when in season.
  • Lot of berries..packed with nutrients!
  • Avoid canned fruits with sugar.
Almonds

Almonds (Photo credit: Wikipedia)

Nuts

  • Walnuts
  • Almonds (no salt)
  • 2 T peanut butter between meals.

 

Honey

Honey (Photo credit: Wikipedia)

When her sweet tooth strikes!

  • Dates
  • Honey
  • Honey over teaspoon of goat cheese and walnuts

Condiments

  • Cut way back on light mayo
  • Gave up ketchup due to the sugar content
  • Started using mustard only & experimented with creole, dijon & spicy for variety
If you want to be a part of the Good Eats Eating Group, join us over on Facebook!
Are you joining us on the healthy eating plan?
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