- Eat small meals every 2.5 to 4 hours or eat 3 meals and
2 or 3 snacks distributed throughout the day (Rationale)
- See Exchange Lists for food
groups
- Eat 3 food groups every meal
- Eat 2 food groups every snack
- Plan meals around moderate or intense exercise
- Plan snack or meal 1 to 2 hours before
- Eat high carbohydrates meal very soon after exercise (Rationale)
- carbohydrates and quality proteins in approximately a 4:1
ratio
- post-workout meal should be 10 – 20% of total daily
caloric intake
- eat a Starch or Fruit
exchange for carbohydrates
- Eat protein every meal and
snack
- Eat fruits or vegetables every meal and snack
- Eat a variety of fruits
and vegetables (see vegetables
and starchy vegetables)
- Eat vitamin C rich
foods
- At least 1 serving a day
- Citrus fruit, tomatoes, fresh melons, strawberries
- Eat cruciferous vegetables (cabbage family)
- At least 3 servings per week
- Cabbage, broccoli, brussel sprouts, kohlrabi, cauliflower
- Eat vitamin A rich
foods
- At least 1 serving every other day
- Dark leafy greens, and dark yellow foods
- Eat foods with fiber (Rationale)
- whole grains, vegetables, fruit, and legumes (beans, peas,
lentils)
- Eat calcium
rich foods
- Milk, yogurt, cheese
- Green leafy vegetables, kelp, bean sprouts, tofu, garbanzo
beans, canned salmon, sardines, or jack mackerel (with tiny bone
particles), oysters, figs, almonds, chestnuts, filberts, sesame
seeds.
- Make lower fat and healthier fat choices (Rationale)
- Limit refined foods
- white bread and cereals, soda pop, sweets, alcohol
- Eat whole foods whenever possible
- Limit cured and smoked products
- salt-cured, smoked, nitrite cured foods
- Eat a variety of foods from each food group every day
|
|