These general eating guidelines will help jump-start your new diet. In addition to the foods to avoid below, limit food and drink with added sugars (<6 teaspoons or 25 grams daily, and ideally <3 teaspoons or 12 grams.
|
VEGETABLES |
FRUITS |
HIGH-FIBER, LOW-CARBS |
PROTEIN |
HEALTHY OILS AND FATS |
DAIRY |
AMOUNT |
5 to 9 servings daily |
2 to 4 servings daily |
2 to 6 servings daily* |
4 to 8 ounces daily* |
Daily |
1 to 3 servings daily |
FOODS TO INCLUDE |
Try to incorporate 1 to 2 servings at every meal. Focus on variety and color. |
Focus on variety and color. |
Choose high-fiber, low-GI whole grains, starchy vegetables, and peas and beans. See page 26 for specific foods. *Intake varies on activity level and health focus. See Chapter 10 for specific meal plans. |
Incorporate a variety of protein sources, and look for opportunities to substitute plant-based proteins. See page 28 for specific guidelines. *Intake varies on needs and health focus. See Chapter 10 for specific meal plans. |
Incorporate healthy, less-processed oils and fats in most meals, emphasizing omega-3 fatty acids. See page 30 for specific recommendations. |
Milk, unsweetened yogurt, kefir, cheese, unsweetened plant-based milks and yogurts |