04/11/2008 – Revised food plan as per my nutritionist.
Breakfast: 2 protein, 2 starch/grain, 2 fruit, 1 milk, 1 fat
Snack: 1 fruit, 1 milk
Lunch: 3 protein, 2 starch/grain, 2 vegetable, 1 fat
Snack: 1 starch/grain, 1 vegetable
Dinner: 3 protein, 3 starch/grain, 2 vegetable, 1 fat
Snack: 2 fruit, 1 milk
04/07/2008 – With the input of my sponsor, I have revised my food plan as follows, but will have the flexibility of eating some, minimal processed foods from time to time, especially to be realistic and allow me to eat out with friends or during business travel.
Abstinence redefined: No eating between planned meals, no drinking alone (minimal social drinking only as I tend to binge if I have a glass of wine alone), no eating unplanned meals in the car.
Breakfast: 1 ounces of protein (it used to be 2 ounces) 1 starch/grain serving 1 fruit serving 1 fat serving (5-6 grams or less) 1 cup of milk or 8 oz non-fat (or low-fat) yogurt without sugar Snack: 1 piece of fruit or 1 cup raw vegetables Lunch: 3 ounces of protein 1 starch/grain serving 1 fruit serving (or omit if I had fruit as a snack) 3 vegetable servings (or omit 1 serving if I had raw veggies as a snack) 2 fat servings (10-12 grams or less) Snack: 1 piece of fruit or 1 cup raw vegetables Dinner: 3 ounces of protein 1 starch/grain serving 1 fruit serving (or omit if I had fruit as a snack) 3 vegetable servings (or omit 1 serving if I had raw veggies as a snack) 1 fat serving (5-6 grams or less) Bedtime Snack: 1 starch/grain serving (omitting this) 1 fruit serving 1 cup milk or 8 ounces non-fat (or low-fat) yogurt without sugar ——————————————————-02/18/08 – Although the concept of planning my meals the day before is new to me, I am finding that it does keep me on track and eliminate the possibility of my making bad or impulsive choices. Although I am allowing myself flexibility to make healthy food choices when dining out or the occasional glass of wine, when in my normal routine I am planning meals as detailed below. I record everything that goes into my mouth and measure everything when I can. I try not to buy products with sugar fifth or higher in the ingredient list and use a sugar alternative or real sugar (but not artificial sweetener). Keep in mind that I am still playing around with this food plan and am sure it will change from time to time. For example, at lunch or dinner I sometimes have a hard time eating everything and do not get to my fruit serving. I am considering moving to only one protein for breakfast. I am toying with the concept of adding a fruit and removing the starch/grain from the bedtime snack as the starch/grain at night has the potential to trigger a binge. There are a lot of people who are way more knowledgeable about nutrition than I am, so if you have a suggestion on how I can improve my food plan or way of eating, I’d love to hear from you. Breakfast: 2 ounces of protein 1 starch/grain serving 1 fruit serving 1 fat serving (5-6 grams or less) 1 cup of milk or 8 oz non-fat (or low-fat) yogurt without sugar Lunch: 3 ounces of protein 1 starch/grain serving 1 fruit serving 3 vegetable servings 2 fat servings (10-12 grams or less) Dinner: 3 ounces of protein 1 starch/grain serving 1 fruit serving 3 vegetable servings 1 fat serving (5-6 grams or less) Bedtime Snack: 1 starch/grain serving 1 fruit serving 1 cup milk or 8 ounces non-fat (or low-fat) yogurt without sugar
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