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Diet The biggest lifestyle change you'll ever have to make is changing your eating habit from the traditional three meals a day to eating five or six small meals a day. Eating six small meals helps to maintain a balance in your blood sugar and the level of nutrients in your body throughout the day. Eat two to three ounces of protein along with the vegetables at each sitting. Your proteins are white turkey, white chicken, white fish, tuna, and salmon. A serving of vegetables is approximately one-half cup. They include leafy greens like broccoli, cabbage, spinach, Brussels sprouts, collard greens, asparagus and zucchini. Fresh meats, vegetables, and fruits are preferred because canned, packaged, or processed foods have too much sodium and sugar added as a preservative and to enhance the flavor. You must have the good carbohydrates with the three meals before 3:00 p.m. Good carbohydrates are your oatmeal, whole grain brown rice, and yams. REMEMBER, NO CARBOHYDRATES after 3:00 p.m. This speeds up your metabolism. Bake, broil, or grill your meats without the skin and fry using a non-stick cooking spray. Season your foods by using Mrs. Dash®, pepper, vinegar, mustard, garlic, fresh squeezed lemon juice, onions, bell peppers, and so on. By not adding sugar to your foods does not mean you have eliminated sugar completely from your diet. Foods have natural sugars. Most fruits and some vegetables like carrots and corn provide too much sugar. Be creative with the foods you're allowed. Make a homemade chicken or vegetable soup, a vegetable omelet for breakfast, or a meat and vegetable shish kabob for instance with the allowed vegetables. Prepare several meal portions days in advance and store them in the freezer. If you're already hungry and you have to wait to prepare your food, you will snack on the wrong things, over eat, or both. Also, this way if you want chicken for lunch or have fish for dinner, you can. The goal is to gradually wean yourself from old eating habits and replace them with healthier food choices and those choices become natural to you , and you are not "dieting". I have provided sample meal plans below to get you started. Sample Maintenance Diet Plans
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