Tips in Addressing your Dietary intake

• Water is for hydrating and should be your go-to drink
• We tend to not drink enough water
• There is no great benefit in calorie counting; when you eat whole foods, you can generally eat more (1 bag of spinach = calories of 1 slice of bread – but a lot better for you!)
• Focus on your mood and pace of eating – start with a pause in mind
• Try to eat the most natural form of a food
  • Almond protein bar–> almonds, orange juice–>oranges
• Rough estimate: Keep 3/4 total food intake as vegetable sources
• Avoid “wolves in sheep clothing”   
  • Flavored yoghurt, sweet sauces, “whole grain” bread and tortillas, cereals
• Serve the carbohydrates as side dishes
• If you “cheat”, there is always your next meal, don’t skip it
• “Hare Hachi Bu” or “eat until 8/10th full” is a useful Confucian practice
• You gained weight over time, don’t expect to lose it quickly

Breakfast Options

• Grilled fish, chicken, tofu, etc
• 2-3 Eggs any way you like them
• Plate of greens with 1 tablespoon olive and vinegar
• 1 small  cup of barley or steel-cut oats
• 1 small cup of ricotta cheese or cottage cheese
• 1 cup of Tea or Coffee

Lunch Options

• Grilled Fish, chicken or pork, tofu
• Plate of greens w/feta/mozzarella cheese,chickpeas,tomatoes,cucumbers,etc
• Small bowel of berries

Dinner Options

• Sauteed vegetables of your choice (asparagus, squash, green beans,etc)
• Small serving of chicken, fish, pork or tofu
• Small bowl of soup broth
• Desert tea (decaffeinated, herbal)

Snack Options:  You can have these in between one breakfast and lunch

• Fistful of almonds, cashews, sunflower seeds
• Dried seaweed
• Beef/turkey jerky
• Small bowl of plain yoghurt or ricotta cheese
• Small piece of mozzarella cheese
• Bag of baby spinach, kale or arugula or sprouts
• 1 Hard boiled egg

Other Remarks

*Before you go on any change in meals, consider consulting your doctor if you have chronic health conditions.

*If you decide to change your eating patterns, first find out what your behaviors are when you are stressed or hungry.  Work on adjusting the triggers to eating sugary foods.

*Set some time each day — preferably after each meal — to walk a bit

*Legumes provide a significant source of fiber, protein and complex carbohydrates and can be substituted for any meat protein source.

*Watch the simple sugars that you are drinking or eating in sauces, fruit and snacks

*Ideally, limit your use of sugar substitutes eventually

*Ensure that you are sleeping well to reduce cravings for high-sugar foods

*If you decide to fast, drink plenty of water and make your break-fast a reasonable selection of healthy options without overeating.

*Pace your meals out about 4-5 hours apart with first meal around 7-9 am and last meal around 4-6 pm, allowing 4-5 hours of fasting before sleeping

*Expect to lose about 1-2 lbs per week without trying

Notice:  *Diet = “meal plan”, and is not meant to be taken as “less food”.  This is a suggested dietary intake which focuses on mainly whole foods while allowing some fat, meat  and dairy.  Many alternative diets exist and some are more successful and healthier than others.  What is not provided is an exhaustive list of substitutions.   When dealing with conditions such as diabetes and heart disease, often this form of diet is very useful for reducing the decompensation, such that remaining on medications can overcompensate and cause side effects.  Alert your doctor before starting any diet and monitor your glucoses and blood pressure accordingly. 

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