Recommend 2-3 fruit servings per day, 4-5 vegetable servings per day. Protein should be limited to; lean meats, low fat cheeses etc. Serving sizes based on daily recommended by Health Canada and USA recommendations. Whole wheat or multigrain breads, brown rice preferred, small potato allowed. Avoid sugar, fat and starch. Include 10 to 12 nuts in your daily intake,(dry roasted).
3 meals per day plus 2 healthy snacks. Each meal should include protein and carb. Remember, not all carbs are bad, they include fruits and vegetables.
Daily calorie intake, per day, for weight loss; should not exceed: women - 1399 to 1499, men 1599 to 1699
Breakfast: 1 grain,(1cup cereal, 1 slice whole wheat toast), 1 protein,(1/2 cup yogurt, 1 cup skim milk, 1 egg), 1 fruit, (1/2 cup berries, 1/4 cup orange juice, 1/2 grapefruit.
Lunch: 2oz protein (2oz fish, meat, low fat cheese), 2 servings vegetables (cup lettuce, 2 celery stalks, etc.) and 1-2 grains, if desired, (2 slices whole wheat bread).
Snack: 1 fruit and 1 protein (1/2 apple and 1 oz cheese.)
Dinner: 2-3oz protein (meat, poultry fish), 2 to 3 servings vegetables, (1/3 cup sliced mushrooms), 1 carrot, 5 asparagus spears, etc.), 1 Grain, if desired,(small potato, 1/2cup rice, 1/2 cup cooked pasta.
Snack: 1 Protein: (1 cup skim milk, 1 tbls peanut butter), 1 Carb: (2 fig newton cookies 2 whole wheat crackers).
Try to keep gains (breads, rice, pasta, potatoes) to no more than 3 servings per day. Have fish at least 3 times per week. Cook with vegetable spray (such as Pam) or olive oil. Use low calorie salad dressings and light mayo, olive oil based margarine (1 tbls max per serving - no more than 2 to 3 servings per day). Go low on the salt. Use salt substitute when possible. Herbs and spices are virtually 'free'
Record EVERYTHING you eat and GOOD LUCK!