CARBOHYDRATES: Should be about 40% of your total caloric intake. The total should not be less that 130 grams/day. A minimum of 20-35 grams/day of fiber.

PROTEIN: Should be about 30% of your total caloric intake.

FATS: Should be about 30% of your total caloric intake. Choose mono- and polyunsaturated fats: olive oil, canola oil, nuts/seeds, fish twice a week (choose those high in omega-3 fatty acids: salmon, herring, trout, sardines, fresh tuna).

PRACTICE MINDFUL EATING: Eat only when you are hungry.

Choose LESS of these foods:

  • Chips
  • Pretzels
  • White bread
  • Sugared cereals
  • Beverages high in sugar: soda, sweet tea, juice, chocolate milk, Kool-Aid
  • Candy
  • Ice cream
  • Sweets/baked goods
  • Red meat
  • Fatty and fried foods: french fries, fried chicken, butter
  • Chicken nuggets
  • Big Mac and cheese
  • Hamburgers
  • Tacos
  • Burritos
  • Pizza
  • Alcohol

Choose MORE of these foods:

  • Vegetables: carrots, celery, cucumbers, tomatoes, eggplant
  • Fruit: apples, oranges, grapes, kiwi
  • Lean Proteins: baked skinless chicken, grilled fish, smoked salmon, lean deli meats
  • Low-Fat dairy: park-skim mozzarella, skim or low-fat milk, low-fat cottage cheese
  • Oatmeal
  • Brown rice
  • Whole wheat pasta
  • Legumes: lentils, kidney beans, black beans
  • Whole wheat bread
  • Sugar substitutes: Equal, Splenda, Sweet-n-Low
  • Low fat and calorie healthy fats: nonfat cooking spray, small amounts of vegetable oils, spray salad dressings
  • Low sugar, noncarbonated, decaf liquids: water, Crystal Light, Fruit2O