Saturday, March 10, 2007

Tips & Tricks - Part 2 - Food Guide

Daily food allotment:
(2) Proteins
(2) Starches
(2) Fruits
(3) Veggies
(1) Dairy
(2) Fats
(1) Free Food

(Serving sizes are similar to Canadian Food Guide available here )

FREE FOOD (My favorite! LOL!)

1/2 cup broth
1 creamsicle/fudgsicle (fat-free)
1/2 cup frozen low-fat dairy dessert (must be less than 140 caleries and 2g of fat or 25g of carbohydrates per 1/2 cup serving)
1/2 cup pasta sauce (must be less than 100 calories & 400mg or sodium per 1/2 cup serving)
2 Tbsp jam (sugar-free)
1 bottle light beer
1oz liquor
3 cups, popped popcorn (must be less than 100 calories & 2g fat per 3 cup serving)
1 pudding cup (low-fat)
2 Tbsp salad dressing (fat-free)
4 Tbsp salsa
4 Tbsp sour cream (fat-free)
4 oz wine

Flovouring aids may be used in unrestricted amounts.

i.e. Spices, Herbs, Lemon/Lime juice, sesame seed, vinegar (white, red wine, apple cider)

Salt, gravies, juices, condiments or preserves (ketchup, mustard, relish).

All portion sizes are raw weights. Trim all meat of skin, fat & bone, and weigh or measure food before cooking.

Limit use of canned foods.

Artificial sweeteners or Stevia up to two or three packets daily.

You must allow yourself the full amounts required daily. Do not save any food for the next day.

Next entry I will go over my food issues (& cheating! Yes, I cheated! LOL!) & what my favorites were. :o)


RAE said...

This is interesting. I might give it a try. I need to kick start my weight loss. So on this plan, no condimens? No ketchup or mustard or anything? What about salad dressing?

Ann said...

Hi Rae. Thanks for your comment & questions. No condiments are allowed at all on this plan. Although, this is one area when I did "cheat" a little. I would sometimes allow myself a tiny bit of mustard or ketchup on my burger or sandwhich (probably about a teaspoon). It's the salt that is the big killer there. However, once you reach maintenance you can eat whatever you choose. But I still choose to limit my intake of condiments. Fat-free salad dressing (2 Tablespoons) can be used as your free exchange. And this was another problem for me, as I just can't stand the taste of most fat-free salad dressing! I don't use much anyways, so I either used balsamic vinnegar/oil or regular salad dressing in a very minimal amount.

Hope that helps! Good luck! :o)