debby’s General Eating Guidelines

Vegetables:  Unlimited, at least 4 or more cups

Fruits:  2-4 servings

High Protein foods:  50 grams per day

Healthy fats:  2 Tbsp per day

High Carbohydrate foods:  2 cups per day

General guidelines:

-eat predominately whole, natural, unprocessed foods

-minimize artificial sweeteners and caffeine

-eat solid foods with low energy density

-eat high fiber foods  aim for 30+ grams/day

-avoid skipping a meal, eat something every 3-4 hours

-eat nutritious balanced snacks

-drink lots of water

-limit/avoid liquid calories

-minimize refined carbohydrates.

-limit each meal to 500 calories or less.

-increase veggie portion to 50% or more of meal volume

-limit any product with hydrogenated fats

-always eat within 1 hour after exercise.

These are the basic guidelines that Vicky has given me, and I agree completely with them…in theory.  In reality, I still have trouble adding that much healthy oil to my food.  I do eat more nuts, which is included in that category.  And I don’t really count every day to see that I am consuming the exact amount of each category. I do limit or eliminate  refined carbs.  And right now, my goal is 1300 calories per day, with 2 days less than that (11-1200,) and one day more than that (1700.)