Eliminate “liquid calories”, no soda, lemonade, ice tea, milk, chocolate milk, juice (all), Gatorade. Replace with water and hot tea. (I had already eliminated soda years ago)
Portion control, goal is multiple small meals and snacks during the day
Additional Fruit in diet, need to eat 3 fruits before having a sweet snack
Eliminate all Nabisco, Keebler and similar brands, replace with homemade products.
Eliminate hamburger meat and French fries.
Eliminate all fried foods.
One Red meat meal per week. Mostly replaced with chicken and fish
Primary breakfast is sugar free oatmeal
Primary lunches are: natural peanut butter and jelly with low calorie bread; Turkey with low calorie bread; tuna fish with crackers
Lower fat chocolate treats – Sugar free pudding with min-chips; power bars (pure protein brand); fiber one bars; dark chocolate Hershey kisses.
Substituted Special K cereal as only cereal I have. This is a night snack not a breakfast food for me.
Allow myself a special weekend breakfasts; which is 2 eggs, toast, 1 glass of orange juice (only glass of OJ for the week, in past I had OJ everyday)
Significant reduction in the amount of pizza
Reduction in bread and pasta
Portion control I do not starve myself. I usually have 8-10 snacks/meals per day, mostly healthy and smaller portion than in the past. Example – Oatmeal, Banana, Lunch, Apple, snack(Power Bar or Fiber one bar), Grapes, Dinner, Vegetable snack, Cereal and milk, sweet treat.
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