LIFESTYLE CHANGE - EATING GUIDE (CONT)

PART ONE CONCENTRATED PROTEIN  SEE BLOG OF 25/06/2012


PART 2                           LEGUMES
                                        1 Serving per day
                                        Serving size 1/2 cup cooked   OR as indicated

Beans   -     garbanzo, pinto, kidney, black, lima, cannellini, navy, mung, fat-free refried, green soy
                   beans.
Bean soups  3/4 cup
Hummus      1/4 cup
Split peas, sweet green peas, lentils
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PART 3                           CATEGORY ONE VEGETABLES
                                        3 - 4 Servings per day
                                        Serving size 1/2 cup
                                        Minimum of 5 per day
                                        Fresh juices made from these will serve the same purpose.
                                       
Artichokes, asparagus, bamboo shoots
Bean sprouts, bell or other peppers
Broccoli, brocoflower, brusselsprouts
Cabbage (all types), cauliflower, celery
Chives, cucumber
Eggplant, garlic, green beans
Greens   -   bok choy, escarole, swiss chard, kale, collards, spinach, dandelion, mustard, beet greens
Leeks, kohlrabi
Lettuce/mixed greens - romaine, red and green leaf, endive, spinach, aragula, radicchio, watercress,
                                      chicory
Mushrooms, okra, onion, radishes
Salsa (sugar free), scallions, sea vegetables (kelp etc)
Snow peas, snap peas, sprouts
Squash - zucchini, yellow, summer, spaghetti
Tomatoes or mixed vegetable juice (low sodium)
Water chestnuts - 5 whole.
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PART 4                           CATERGORY 2 VEGETABLES
                                        1 Serving per day
                                        Serving size 1/2 cup  OR as indicated

Beets, winter squash (acorn, butternut)
Carrots, 1/2 cup cooked or 2 medium raw or 12 baby carrots
Sweet potatoes or yams  1/2 meduim size
Yukon gold, new or red potato, 1/2 medium size
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PART 5                           FRUITS
                 
                      2 Servings per day
                                        Serving size as indicated

Apple 1 medium,  apricots 3 medium
Berries - blackberries / blueberries 1 cup
               raspberries / strawberries 1  1/2 cups
Cantaloupe 1/2 medium     cherries 15
Fresh figs 2
Grapefruit 1 whole
Grapes 15 ,   honeydew melon 1/4 small,
Kiwi   2 medium
Mango  1/2 medium,  nectarines  2 small
Orange   1 large,   peaches 2 small
Pear  1 small,  plums  2 small
Persimmon 1/2
Tangerines  2 small, watermelon  2 cups
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PART 6                            GRAINS
                                         1 Serving per day
                                         Serving size 1/2 cup cooked or as indicated

Basmati, brown or wild rice
Barley, buckwheat groats or millet  
Bulgar (cracked wheat)
Qunioa
Teff
Whole oats raw 1/3 cup, cooked oatmeal 3/4 cup, steel cut oats 1/4 cup
Whole wheat, spelt or kamut berries
Whole grain rye crackers 2
Bread -  mixed whole grain OR 100% whole rye 1 slice
Whole wheat tortilla OR pita 1/2 large
Low carb tortillas 2 small or 1 large
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PART 7                            OILS
                                         4 Servings per day
                                         Serving size 1 teaspoon or as indicated

                                         Oils should be cold pressed
PLANT OILS
Avocado fruit   1/8
Coconut milk (canned) light  3 tablespoon,  regular  1 1/2 tablespoon
Flaxseed oil (refrigerate)
Olives 8 - 10 medium
Olive oil extra virgin preferable
Sesame oil

COOKING OILS
Olive oil
Canola oil organic
Coconut oil 1 tsp, ghee (clarified butter) 1 tsp
Grapeseed oil 1 tsp
High oleic safflower oil
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PART 8                             CONDIMENTS

Unsweetened tomato sauce ot salsa
Mustard mayonnaise unsweetened
Fresh or dried herbs - any (e.g. dill, basil, sage,thyme, rosemary, mint, chives, etc)
Fresh or dried spices - any (e.g. curry, chilli powder, paprika, etc) 
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PART 9                             DAIRY / DAIRY ALTERNATIVES 
                                          1 Serving per day
                                          Serving size 6 ounces / 170 ml or as indicated

Almond milk plain 8 oz / 230ml
Buttermilk nonfat or 1%
Hemp milk plain  
Unsweetened coconut milk 8 oz / 230ml in carton
Milk  nonfat or 1%
Soy milk plain 8oz / 230ml
Sour cream, nonfat  6 tablespoon
Yoghurt soy plain unsweetened 4 oz /115 grams
Yoghurt (goat milk or greek) plain
Fat free feta cheese 2 oz / 60 grams
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PART 10                           BEVERAGES
                                          Up to 8 glasses a day

Water   best filtered
Mineral water still or carbonated
Rooibos tea preferably unsweetened
Non caffeinated  herbal teas  mint, camomile, hibiscus etc
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CALORIE COUNT   per serving

Concentrated protein                   approximately   150 calories
Legumes                                                                110
Nuts and Seeds                                                      100
Category 1 Vegetables                                          10 - 25
Category 2 Vegetables                                          45
Fruits                                                                     80
Grains                                                                    75 - 100
Oils                                                                        40
Dairy / Dairy alternative                                       80
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With my next posting I will include   EASY RECIPES.  I hate recipes that call for ingredients that I either don't know what they are or where to buy them.

Recipes that call for ingredients that cost an arm and a leg to buy are also not helpful.

I promise not to do this.


CHEERS FOR NOW