Monday, June 22, 2009
Wednesday, June 17, 2009
Q: I have recently lost a lot of weight and I am very proud of myself for it.
However, I feel like I have lost my focus. I havent been to the gym in three
weeks and Im just not pumped up about getting as healthy as I was. Any advice?
A: Great question and congratulations on your weight loss! I have seen this
happen countless times over the years, so please dont feel alone. Whenever
someone loses focus at or near the end of their weight loss journey, in my
experience, it is typically due to one of two reasons. One of the reasons has
to do with where your motivation comes from, and the other reason is tied to an
issue I call The Family Feud.
Lets start with the motivation issue. I used to teach Educational Psychology
and one of the topics that I covered dealt with motivation. There are two types
of motivation: Intrinsic Motivation (internal motivation) and Extrinsic
Motivation (external motivation). To help you better understand the difference,
use the example of learning in school. Some students are motivated to study
because theyre offered some monetary reward from their parents for good grades,
like $5 for every A they get on their report card. This is an example of an
externally motivated person. If you dont offer some reward, they usually dont
see the sense in putting in the effort. On the other hand, the internally
motivated student is motivated to study and gets As for the pure personal
satisfaction one gets from doing well and excelling. Both of these students may
get As, but the internally motivated person will find it easier to stay on task
and will do better overall in life. If pounds lost
is your primary motivation, youre an externally motivated person. When you get
near or reach your goal weight and your weight loss slows or stops, you lose
your motivation. But if healthy living is your primary goal, youre an
internally motivated person and more likely to keep going, regardless of weight
The other possibility is tied to The Family Feud, the name Ive given to the
mental battle that goes on inside your head between your responsible, health
conscious ADULT part and your compulsive, I want what I want when I want it
CHILD. As you get near or reach your weight goal, the ADULT tends to get a
little lax and lets her guard down. This often opens up the door for that
impulsive inner child to start weakening your will by whispering her unhealthy
desires softly into your ear. She does this by creating distractions that cause
you to lose your focus and feel out of control. Regardless of what the issue is
here, the antidote is action. This is a critical juncture in your wellness
journey, Nicole, and how you respond will set the stage for your life later on.
Make healthy living your motivation and put that responsible, health-conscious
inner Adult in charge and youll find yourself right smack dab in the middle of
the Yellow Brick Road again. Make it happen!
This is your moment and you are worth the effort.
Yep, potholes hurt sometimes. But remember: You're STILL going FORWARD.
(Just keep your finger out of your nose and it'll be juuuuuust fine.)
Fitness News Flash
-- By Jen Mueller, Certified Personal Trainer
A good workout in the morning could prevent snacking later in the day, according
to data from Loughborough University in England. Exercisers who ran for 60
minutes at about 70 percent of their top effort (70% Max Heart Rate or 7 on the
RPE scale of 1-10) before breakfast reported less hunger for two hours after
eating, compared with those who did not exercise before the same meal. Their
conclusion is that intense training may suppress an appetite-fueling hormone, so
you're less tempted to munch in between meals.
Action Sparked: Many people find that morning exercise helps them regulate their
appetites for the rest of the day. Not only do they eat less (since activity
causes the release of endorphins, which in turn diminishes appetite), they also
choose smaller portions of healthier foods.
Although SparkPeople recommends eating something before a morning workout, many
people wait to have breakfast until after exercise is done. Regardless of when
you eat it (before or after exercise), breakfast helps speed up your metabolism
and can aid in weight loss. Enjoying foods high in protein, complex carbs and
healthy fats will help you avoid the temptation of the vending machine before
The root of most of our problems is a faulty self-image. But three little
words can help us have a happier life...
By David J. Walker
Undoubtedly, the catalyst behind many successes in the world is a need to
prove something because one feels inadequate, but the best path, the path that
satisfies the soul, is one of completeness at every step of the way. Taking this
path makes living a joy, because it doesn't postpone that feeling of being
enough. Being enough is not something we achieve. It's something we are.
The most satisfying path, then, isn't so much what we are accomplishing as
what we get to be, while we are accomplishing.
We get to be the creative power of the Universe, conscious of itself. We get
to be whole, complete, enough!
The purpose of life is to satisfy the soul, and though acknowledging your
accomplishments can help in this effort, it cannot take you the full distance.
The only thing that can satisfy your soul is an answer to the question, who am
I? You are an individualized expression of Life, of greater consequence and
magnitude than anything you will ever accomplish.
When we focus on the fact that we are enough now, the beginning, the middle
and the end of every journey—whether it's finding a mate or getting a better
job—is filled with a sense of well-being. We may complete an experience and even
be thrilled by the outcome, but we know that we are no more complete than when
we started out.
You see, we are either enough right now or we're not; and if we are, then
we're challenged by our enough-ness to live that way.
The problem is, most of us don't listen to the inner voice that says, "You're
enough because you exist." We ignore it because being enough doesn't fit the
image we have of ourselves. We have spent so much time thinking of ourselves as
not being enough that enough-ness seems very far away. We may have a sense of
being surrounded by the Life Force, but we forget that the Life Force is also
within us. And if the Life Force is within us, we are enough.
How easy it is to be Bible-oriented and still gloss over one of its most
important statements, "Man was made in the image and likeness of [the Life Force
we call] God." And if the Life Force is enough, we must be enough.
Being made in the image and likeness of God isn't something we have to strive
for. It's something we must have the courage to accept.
The root of all of our problems, then, is a faulty self-image, because the
natural tendency of mind is to surround itself with whatever it has embodied. If
I embody fear and doubt, I will surround myself, to one degree or another, with
people and circumstances that reflect fear and doubt. If, however, I embody
faith and trust, I will surround myself with people and circumstances that
reflect faith and trust.
Can't find a way to add more fruits and vegetables to your diet? Post this
list on your refrigerator, and see how many you can check off.
[ ] Toss chopped vegetables into the water when cooking pasta.
[ ] Top a sandwich with lettuce, tomato, and/or onions.
[ ] Use dried fruit as a snack food.
[ ] Make fruit and vegetable smoothies.
[ ] Add grated carrots to peanut butter sandwiches.
[ ] Use salsa instead of ketchup.
[ ] Use pre-cut vegetables for snacks in place of chips.
[ ] When eating prepared meals, add a vegetable.
[ ] When eating out, swap your fries for a salad or fruit.
[ ] Fill half your lunch or dinner plate with fruit and vegetables.
[ ] Add fresh or frozen fruit to your hot or cold cereal.
[ ] Top off your waffles with fresh fruit.
[ ] Add fruit puree to your baking.
[ ] Add cut vegetables to your marinara sauce.
[ ] Make the vegetable portion of your lunch or dinner larger.
[ ] Have pizza made with vegetables instead of meat.
[ ] Make stew with less meat and more vegetables.
[ ] Use vegetables to replace some of the egg in egg dishes.
[ ] Drink a low-sodium vegetable juice instead of a soda.
[ ] Buy a fruit or vegetable you've never tried before.
[ ] Place the fruit and vegetables in the front of your fridge.
[ ] Place a bowl of fruit in a visible place on your counter.
And now that you'll be eating more fruits and vegetables, make sure that you
keep plenty of them around!
Megan Porter, RD
This is for all the Diet Blog readers who've been subscribed for a while
because they keep meaning to get round to starting that diet. All the readers
with the site bookmarked because they had great resolutions on January 1st ...
but who somehow, have lost motivation. And all the people who've landed here
after desperately searching the net for a healthier life.
If the thought of "going on a diet" sends you straight to the fridge to scoff
all those foods you'll soon be forbidding yourself, read on...
Make a List of Changes to Your Diet and Exercise Routine
Don't try to change
your whole life in one great big moment of resolve. Sure, you can decide to get
up tomorrow and "Stick to my rigid diet plan, go jogging every day, never let a
morsel of chocolate pass my lips ..." but while unrealistic plans may look fine
on paper, they'll make absolutely no difference to your health if they're so
overwhelming that you give up after two days.
Instead, write a list of small changes you want to introduce into your life.
(It might help to keep a diet diary for a few days, to gain a better
understanding of your eating patterns.) If you're stuck for ideas, try some of
Cutting out sugar in your tea/coffee
Having a big salad with your evening meal, three times a week
Drinking more water instead of fizzy drinks or coffee
Walking the kids to school rather than driving (good for them, too!)
Taking a healthy packed lunch to school or work instead of going to the
nearest fast food place
Keeping the fruit bowl topped up, and eating two pieces each day
Start Improving Your Health Right Now Now pick one small change to make
starting now. Commit to doing it for a whole week, and record your progress in
some visual way - maybe putting a gold star on your calendar to mark every
At the end of the week, pick the next change. This time, you've got two small
things to do each day. Again, keep a visual record - and, if you can, get a
friend or family member to check up on your progress.
If you're thinking "But I've got so much weight to lose, it'll take me forever
at that rate" - ask yourself, how long did it take to put on that weight? And
how much time is it worth investing to lose it safely, sustainably and for good
- not in a quick-fix starvation diet that leaves you piling it back on?
And even if you're thinking the opposite - "I don't need to lose weight and
I'm reasonably fit" - there's still room for improvement. Maybe your "one small
change" is to get to bed on time each night, to increase your fruit and veg
intake to six or seven portions a day, or to cut back on caffeine.
What change are you going to make this week?
If I acknowledge my beauty & talent, I do not have to envy your gifts.
If I recognize my strengths, I don't need to emphasize your flaws.
When I am aware of my power, I can enjoy the differences & similarities
of your fire. We can promote each other, delight in each other.
Dance with each other. ~Christina Kadlec
6 cups oatmeal
1 cup dry milk
2 Tablespoons cinnamon
1/3 cup oil
1/3 cup honey
1/4 cup dark brown sugar
1 tsp. vanilla
1. Preheat the oven to 375 degrees F.
2. Place the oatmeal, milk, and cinnamon in a mixing bowl.
3. Mix the oil, honey, sugar, and vanilla in a sauce pan over
medium heat just until it begins to boil.
4. Pour the oil mixture into the oatmeal mixture and quickly
stir until everything is moist.
5. Spread your granola onto a cookie sheet and place in the
oven for 6 minutes.
6. Carefully stir the granola and replace in the oven for
another 5-7 minutes.
7. Let the granola cool, then remove it from the pan.
The following variations are sometimes fun, but will make the
granola more expensive. I suggest using them occasionally to
spice up your breakfasts.
Apple Cinnamon: Add 1-2 cups applesauce to your saucepan
mixture, 2-3 tablespoons of cinnamon and an additional 1 cup
of oatmeal to your oatmeal mixture.
Blueberry (my personal favorite): Add 2 cups frozen
blueberries to your saucepan mixture and an additional 1-2
cups of oatmeal to your oatmeal mixture.
Pumpkin: Add 1 cup canned pumpkin to your saucepan mixture and
1 cup oatmeal to your oatmeal mixture.
Cooked Apple Cinnamon Oatmeal:
Dark Brown Sugar
1. Put the desired amount of oatmeal in a microwave safe bowl.
Most people will begin with 1/2 cup raw oatmeal.
2. Slowly add water until the oatmeal is just covered.
3. Cook in your microwave for 2 minutes.
4. Add 1/2 to 3/4 cup applesauce, 2 teaspoons cinnamon, and 1
1/2 tablespoons sugar.
5. Mix well. Add milk if desired.
Cooked Oatmeal Variations:
Instead of the applesauce, cinnamon and sugar, try adding your
favorite fruit (strawberries or blueberries are so delicious!)
or another flavor like maple or banana nut. You can use the
same flavors in cooking your granola also.
The less sugar you use, the healthier your breakfast is. Some
members of my family enjoy their oatmeal without any added
sugar while others need the full 1 1/2 tablespoons. Experiment
and see how much you really need.
One cup of oatmeal contains the following:
- 8 grams of fiber
- less than 2 grams of sugar
- 5 grams of fat
- no cholesterol
- a full cup of whole grains
It's a healthy punch to start your day!
Carla Mae Jansen is a freelance writer in Texas. She has a BS
in Biology Composite Teaching, and loves to find ways to live
simpler and healthier.
10 Ideas to Get You Exercising
There a hundreds of reasons why we don't exercise - just read the
excellent comments on the post Why Don't You Exercise.
Here are 10 different ideas or techniques to help you pursue a lifetime of
health and fitness.
If - deep-down - you really don't want to exercise, then
don't bother reading further. You will need to get to the bottom of
those feelings before moving on. Ambivalence and double-mindedness will
only lead to a constant cycle of disappointment. But - if you want to
reap the many mental and physical benefits of exercise -- then read on.1. Know
Thyself - Time of Day
What's the point in aiming for fasted cardio (i.e. workouts before
breakfast) when you are not a morning person? You might start with the
best intentions - but it will probably not last. You must find the time
that works best for you.
2. Know Thyself - Comfort Zone
When I exercise I sweat. Sometimes profusely. That may seem gross to
some - and to be honest when I caught some people staring at my red
sweating face - I was embarrassed. I've realized that public gym
workouts are not always for me. I have a basic setup at home that I use
instead. If going to the gym - aim for known quiet periods.
3. Boredom Busters
I feel bored just looking at the rows of poker-faced people sitting on
their stationery bikes. I cannot do this. It bores me to tears. The
personal trainer might prescribe 45 minutes of steady-state cardio -
but it is most definitely not the only way. Personal Trainers for the
most part are enthusiastic and helpful people -- but many seem to be
stuck "in a box" when it comes to innovation. If you bore easily (like
me) - then mix it up. The feeling of doing something new or different gets me
4. Structure and Planning
We have become a very time-poor people. Consequently if we want to
accomplish anything we will need to plan it. Don't say "I'm going to
exercise this week". Say "I'm going to exercise at 4.30pm on Wednesday
for 30 minutes - and write it down. It might sound a bit obsessive but
every Sunday I plan my whole week - what I aim to do at work, when I
will exercise, etc. Without a structure things turn to chaos and I end
the week feeling out-of-control and frustrated.
5. Surround yourself with like-minded people
It's tough enough to motivate yourself without having a bunch of couch
potatoes pouring scorn on your intentions. Spend time with the right
people (on-line or in the real world) and you'll find the motivation
starts to come.
6. Focus on the feeling after the session
There's nothing better than blobbing out after a good exercise session.
The feeling of satisfaction is something to be savored. Then there are
the post-workout endorphins... and the good nights sleep...
7. Stop thinking: All or Nothing
"If I can't do this workout properly - then there is no point in
working out". I used to think like this. Now I think that even a 5
minute walk is better than 5 minutes on the couch. Even 10 minutes of
light weights is better than nothing. This is especially important when
exercising after a period of sickness. You feel like you took one step
forward but fell 3 steps backward. Go easy on yourself. Don't give up.
Something is better than nothing.
8. What are your priorities?
When taking time to plan your week you will be forced to address
priorities. If you are working 16 hours a day and (understandably) have
no time for exercise - then you need to sit right back and take a long
hard look at what you truly want out of life.
9. Remove the word "quit" from your mental vocabulary
Having goals is great. Lose x pounds of fat. Gain x pounds of muscle.
Increased fitness. However there is something even deeper at play. If
we lead sedentary lives then exercise simply must become a part of
life. Period. Our bodies are made to be worked.
If I said to you "you must exercise for the rest of your life" --
how does that make you feel? Examine the feeling. If it feels like a
prison sentence then perhaps you need to do some serious rewiring of
your inner monologue. Imagine feeling vital, strong, and energized -
into your 40s, 50s, 60s, 70s, 80s -- wouldn't that be a good feeling?
10. It's not just about looks
The skinny girl down the street might look good to you -- but her size is no
indication of her health or strength. She may have unseen visceral fat or,
sadly, could be inviting osteoporosis to come early.
Exercise is just as much about a healthy body as it is about looking
good. My wife has reversed a number of health issues with the
assistance of exercise. She is not model-thin - but rather - exudes
strength and life. Having a strong and useful body often goes hand in
hand with emotional self-empowerment.
SOURCE: Yahoo Health
I really like some of these suggestions, even if I still count exchanges.
never been a big fan of counting calories. In fact, in the past year, I
have lost about 30 pounds without counting a single dietary digit.
Sure, I know recording everything you put in your mouth can help peel
off pounds, but I also know that obsessing over calories makes you more
likely to eat lowfat, low-fiber foods that wouldn't satiate a starling.
Instead of crunching numbers, I munched on healthy food to
become a weight loss success. If a food lover like me can do it, you
can, too! Try these tips:
• Pick up produce.
Have at least one fruit and veggie at every meal. On busy days when I
know my lunch won't have a smidge of green in it, I have two fruits at
breakfast; I toss berries or peaches into my nonfat Greek yogurt and
sprinkle it with granola. I love asparagus, green pepper, sun-dried
tomatoes, sprouts, endive and more. Fruits and veggies are high in
fiber, which staves off hunger. Shoot for nine servings daily. It
sounds like a lot, but if you don't have to be a rabbit to reach that
goal. Eat a salad at lunch or dinner, and you're there.
• Snack smart.
Add protein (such as a stick of lowfat string cheese or Parmesan) to
your between-meal bites. Research suggests protein may enhance the
effect of leptin, a hormone that reins in appetite. I love hummus and
dip veggies into it instead of pita bread or crackers. Protein is also
filling and can help curb cravings for chips, cookies and the like.
• Sip more water.
Dieters who swapped sugary drinks for water lose weight, but those who
gulped the most H20 peeled off the most pounds, according to a study at
the meeting of Obesity Society in Boston. Don’t love agua? Try the
flavored kind but check the label for sugar content (it should be below
8 grams per serving).
• Map out your meals. A
little attention to portions can help you eat less and still stay
satisfied. Start by using a salad dish (8 inches in diameter) and
divide it into quarters to help keep helpings healthy. Half the plate
should get veggies, top another quarter with lean protein (3 to 6
ounces of fish, chicken or tofu) and the last quarter with whole grains
(1/2 to 1 cup of brown rice, sweet potatoes or whole wheat pasta).
• Eat every meal.
When you wait longer than five hours between bites, your body may
release extra cortisol, a hormone that can increase appetite. I call it
"hangry." I get hungry and angry: My stomach starts to burn
and my brain gets annoyed at every little thing. Then I eat whatever is
in front of me, usually a cookie or other sweet, empty-calorie treat. I
realize I'm putting out the "hangry" fires, but it is better not to get
there in the first place!
Tuesday, June 9, 2009
via Michelle Jones
Having oatmeal for breakfast every morning, or at least a few times a week, is not only good for your heart, but it's good for your wallet too! Oatmeal is rich in soluble fiber and one of the cheapest ways to add healthy foods to your diet. Here are some tips about buying and cooking oatmeal and a few variations to try.
* * *
* You can buy the store brand which usually costs half as much as the national brand and tastes just as good.
* Don't waste your money on the little instant packages, unless they go on sale for a really great price. Usually you will save money by getting the large canister of quick or old fashioned oats.
* The old fashioned oats are the healthier choice, and they can even be cooked in the microwave. My husband's the expert on this, he has it almost every morning.
* Oatmeal is a nutritious addition to cookies and baked goods, adding fiber to an otherwise unhealthy snack. If you have it on hand for breakfast, you're more likely to use it for baking too.
* Here's several different things you can add to your morning oatmeal for an extra tasty flavoring or increased nutritional value...
|Maple syrup or flavoring|
|Other flavored syrups like blueberry or strawberry|
|Cinnamon, cinnamon sugar|
|Diced apples, bananas, peaches, pears, strawberries|
|Milk or cream|
|Protein powder, wheat germ and other health food items|
I pour ¼ cup of old fashioned oatmeal (uncooked) into a bowl. I top that with ¼ - ½ cup of yogurt. Then I top with chopped apples and raisins. I mix this all together and chow down, it’s quite delicious and yummy too! You can vary the toppings to your liking. Sometimes I use grapes in addition to apples and raisins, or when I’m too lazy to chop up the apples!
To keep this recipe frugal, I buy the large 4.5 pound bag of raisins and the 32 oz. container of yogurt.
Sunday, June 7, 2009
She is thin but not a skinny mini. She said that eating healthy is
all about learning to prefer certain foods over others.
I have tended to view all food that isn't healthy as "the
enemy" vs embracing healthier foods as the things I prefer and learning to
Friday, June 5, 2009
The #1 Rule of Vacationing
ALWAYS eat a good meal or a filling snack before you head out for the day.
If you don't, you're likely to get cranky and make silly food choices when
hunger and heat hit you. If it's early, you're not hungry, and/or you're just
eager to hit the road, at least grab something on the way out the door.
The Best 3-Snack Stash
Sneak these in anywhere you can get away with it. Just do it!
Fresh Fruit - Go for something with an edible or easy-to-peel skin that's not
too delicate -- apples and bananas are popular for a reason. Pears are OK,
but be careful if they're really ripe. (No one likes pear mush in their
backpack!) If you take your fruit-toting seriously and want to avoid bruising,
consider investing in a Banana Guard or Froot Guard. Good stuff!
Jerky - There's a whole world of jerkys out there. We're NOT fans of the
really random stuff (like alligator and ostrich... GROSS!), but we LOVE jerky
made from beef, chicken, turkey, and soy. It tastes good, fares well in any
temperature, and won't get crushed in your bag. And an emergency snack
that's protein-packed is ALWAYS a good thing. BTW, Jack Link's Premium
Cuts Chicken Nuggets are a new favorite.
Crunchy Bars - We love chewy bars, but when it's hot outside, those things
MELT and become a sticky mess. Sad times! You're WAY better off with a
crispy granola bar. Avoid anything chocolatey, drizzled, or with a coating --
it'll get messy fast. Go for something heat-friendly (and, duh, delicious!) like
Nature Valley Crunchy Granola Bars.
HG Heads Up! Check out last summer's ginormous list of tasty travel treats.
Non-Food Food for Thought
Chill Out! - Whether it's big and old-school or cute and fancy, BRING A
COOLER! If you're gonna be out and about all day long, this is the best way
for you and your travel pals to avoid junk food. So load it up with light string
cheese, sandwiches (toasted light bread = non-soggy stuff), salads (dressing
packets on the side), and cut-up veggies. Make sure you have plenty of ice
or some good quality cool-packs, too.
Be Water-Wise - This one's a given, yet it's easy to forget. PACK LOTS OF
WATER. Sometimes, we think we're hungry when we're actually dehydrated,
which leads us to mindlessly munch when we don't need to. No cooler? No
problem. The night before your day out, stick a couple of bottles in the
freezer and one in the fridge. Your frozen bottles will be defrosted by the
time you finish the fridge bottle. And if water bores you at times, have a few
packets of sugar-free powdered drink mix on hand to zazzle up that H20!
Summer Reading Material - You've got to feed your brain, too... even if
you're feeding it the nutritional equivalent of potato chips (a.k.a. fun gossip
mags!). Plus, if you give yourself an activity, you won't be sitting around
thinking, "I'm bored. Maybe I should have a snack." So hit up your local
bookstore or library before you head out on a trip.
Clean Up Your Act - Make sure you pack some napkins or even a whole roll
of paper towels if you've got room. (No one ever said, "I wish I hadn't
brought those paper towels.") HG Tip: Stash a few wet-naps in case of an
emergency mess. And don't forget about a sealable bag for garbage.
Quick Tips for Daytrips
At a Ball Game...
* If you NEED a beer, stick to the light kind and save about 50 calories per
* Roam the entire stadium to find the best concession options. (The exercise
you'll get is an added bonus!) Soft pretzels are better than nachos, veggie
dogs are better than regular ones, and a grilled chicken salad w/ salsa is one
of the best finds ever.
* Ignore those annoying vendors yelling about peanuts, hot dogs and
popcorn. Not only are their snacks fat-fests, but relying on them encourages
At an Amusement Park...
* Don't take the tram. WALK.
* Avoid corn dogs, funnel cakes, and anything fried. If you've got a sweet
tooth, stick to Dippin' Dots or cotton candy. (Sure they have sugar, but
they're better than Churros!)
* Save cash and calories by getting your hand stamped for re-entry and then
hitting up eateries just outside the park gates. No one needs a $16 greasy
Tuesday, June 2, 2009
You get 6 starch exchanges
6 lean protein exchanges
1 bonus calories
here's a website that has all the exchanges for the foodmover (which uses the diabetic exchange program)
Monday, June 1, 2009
This exchange calculator lets you enter your recipe and calculates the diabetic exchanges.
DIABETIC EXCHANGE LIST
I. STARCH / BREADS, CEREALS, GRAIN GROUP
1 starch exchange (serving) contains approximately :15 grams carbohydrate, 3 grams protein,
trace fat, 80 calories
If you want to eat a starch food that is not on the list, the general rule is this:
1/2 cup of cereal, grain, or pasta = one serving
1 ounce of a bread product = one serving
BREADS One Serving equals:
Bagel 1/2 1/2 medium
Bread (white, †pumpernickel, whole wheat, raisin (unfrosted), †rye) 1 slice
Bread sticks, crisp, 4 in. long x 1/2 in. 2
Croutons low fat 1 cup
Dried bread crumbs 3 Tbsp.
English muffin 1/2 medium
Hotdog or hamburger bun 1/2
Pita, 6 in. across 1/2 (1 oz)
Plain dinner roll, small 1 (1 oz)
Tortilla, flour (10"), corn (6") 1
Barley, cooked 1/2 cup
† Bran cereals, concentrated (such as Bran Buds, All Bran) 1/3 cup
†Bran cereals, flaked 1/2 cup
Bulgur (cooked) 1/2 cup
Cooked cereals (Cream of Wheat Oatmeal, Cream of Rice) 1/2 cup
Cornmeal (dry) 2 1/2 tbsp
†Grape Nuts 3 Tbsp.
Grits (cooked) 1/2 cup
†Kashi 1/2 cup
Other ready-to-eat, unsweetened (plain) cereals 3/4 cup
Pasta (cooked) 1/2 cup
Puffed cereal 1 1/2 cups
Rice, white or brown (cooked) 1/3 cup
Shredded wheat 1/2 cup
†Wheat germ 3 Tbsp
I. STARCH / BREADS, CEREALS, GRAIN GROUP
†Baked beans 1/4 cup
Corn 1/2 cup
†Corn on the cob, 6 in. 1 long
†Lima beans 1/2 cup
Lentils (dried beans, peas or lentils) 1/3 cup
Parsnips 2/3 cup
†Peas, green (canned or frozen) 1/2 cup
Plantain 1/2 cup
Popcorn, air-popped, no added fat 3 cups
†Potato, baked or steamed 1 small (3 oz)
†Potato, mashed 1/2 cup
Squash, winter (acorn, butternut) 1 cup
Yam, sweet potato canned or fresh 1/3 cup
Cornstarch 2 Tbsp.
Flour 2 1/2 Tbsp.
Animal crackers 8
Graham crackers, 2 1/2 in. square 3
Matzoh 3/4 oz
Melba toast,oblong 5 slices
Popcorn (hot air popped or microwave, no fat added) 3 cups
Pretzels 3/4 oz
Rice cakes 2
Ritz or Saltines 6
Rye crisp (2 in. x 3 1/2 in.) 4
Whole-wheat crackers, no fat added or thin crisp breads 2-4 slices (3/4 oz)
STARCHY FOODS PREPARED WITH FAT
These foods count as 1 serving of starch/bread serving and 1 serving of fat serving
Biscuit, 2 1/2 " 1
Chow mein noodles 1/2 cup
Corn bread, 2" cube 1 (2 oz)
French-fried potatoes (2 in. to 3 1/2 in. long) 10 (1 1/2 oz)
Muffin, plain, 1 small
Pancake, 4 " across 2
Stuffing, bread (prepared) 1/4 cup
Taco shell,fried, 6" 1
Waffle, 4 1/2 " square 1 square
Whole-wheat crackers, fat added (such as Triscuits) 4-6 (1 oz)
II. THE MEAT / PROTEIN GROUP
Choose lowfat cuts of meat and lowfat cheeses, trim the fat from meats whenever possible.
Remove the skin from poultry to cutback fat calories. When preparing meats or poultry, DO NOT
add flour, breadcrumbs or coating mixes, this adds unnecessary calories and extra carbohydrate.
Lean ( 7 grams of protein, 3 grams of fat, 55 calories ) One serving equals:
Beef: USDA Good or Choice grades, round, sirloin, flank ,tenderloin
Pork: Fresh canned, cured, or boiled ham, Canadian bacon, tenderloin
Poultry: Chicken, turkey, Cornish hen (without skin)
Fish: All fresh and frozen fish
Tuna (canned in water), crab, lobster, scallops 2 oz
Cheese, Cottage 1/4 cup
Cheese grated parmesan 2 tbsp
Cheese, diet (with fewer than 55 calories per ounce) 1 oz
95% fat-free luncheon meat 1 oz
Egg whites 3
Egg substitutes (fewer than 55 calories per 1/4 cup) 1/4 cup
Medium-Fat ( 7 grams of protein, 5 grams of fat, 75 calories)
Beef Ground beef, rib, chuck, rump, Porterhouse, T-bone, and meat loaf.
Pork Most pork. Chops, loin roast, Boston butt, and cutlets
Lamb Most lamb products. Chops, leg, roast)
Poultry Chicken (with skin), duck or goose (well drained of fat), ground turkey
Organs Heart, kidney, sweetbreads
Fish Salmon (canned) or tuna (canned in oil and drained) 1/4 cup
Cheese Mozzarella or diet (with 56-80 calories per ounce) 1 oz
86% fat-free luncheon meat 1 oz
Egg ( limit to 3 per week) 1
Egg substitutes (with 56-80 calories per 1/4 cup) 1/4 cup
Tofu (2 1/2 in. x 2 3/4 in. x 1 in.) 4 oz
High-Fat ( 7 grams of protein, 8 grams of fat, 100 Calories )
Beef Most USDA Prime cuts of beef, such as ribs, corned beef
Pork Spareribs, ground pork, pork sausage (patty or link)
Lamb Patties (ground lamb)
Fish Any fried fish product
Cheese All regular cheese. American, Blue, Cheddar, Monterey, Swiss
Other Luncheon meat. Bologna, salami, Sausage, Knockwurst
Frankfurter (turkey or chicken) (10/lb) 1 frank
Frankfurter (beef or pork) . Counts as one high-fat meat plus 1 fat exchange (10/lb) 1 frank
Peanut butter (contains unsaturated fat) 1 Tbsp.
III. VEGETABLE GROUP
Look for the high fiber (†) vegetables when creating your meal.
Each vegetable exchange contains about 5 gram of carbohydrate, 2 grams of protein, no fat, and
Unless stated otherwise one exchange (serving) equals:
1/2 cup of cooked vegetables or vegetable juice
1 cup of raw vegetables
Choose 2-4 vegetables daily:
Artichoke (1/2 medium) Greens (†collard, mustard, turnip,
kale) String beans
Asparagus Jicama Summer squash (crookneck)
Beans (green, wax, Italian) Kohlrabi Tomato, medium
Bean sprouts Leeks Tomato, cherry (6)
Beets Mixed vegetables Tomato/vegetable juice
†Broccoli Mushrooms, cooked Turnips
†Brussels sprouts Okra V-8 juice (1 cup)
Cabbage, cooked Onions Water chestnuts
†Carrots Pea pods (snow peas) Wax beans
Cauliflower Rhubarb Zucchini, cooked
Green peppers †Spinach, cooked
Starchy vegetables such as corn, peas, and potatoes are found on the Starch/Bread Group.
For "free" vegetables (i.e., fewer than ten calories per serving), see the Free Food List.
IV. THE FRUIT GROUP
Use fresh fruits daily. Limit the use of unsweetened or canned fruits.
Look for high fiber (†) fruits when creating your meal plan.
Each fruit exchange (serving) contains about 15 grams of carbohydrate and 60 Calories
Unless otherwise noted, the serving size for one fruit serving is:
1/2 cup of fresh fruit or fruit juice
1/4 cup dried fruit
Fruit One serving equals:
†Apple, fresh with skin 1 small (2" diameter or 1/2 large)
Applesauce (unsweetened) 1/2 cup
Apricots, fresh 2 medium or 4 halves
Apricots , canned, unsweetened 4 halves
Banana, raw 1/2 small
†Blackberries, boysenberries, blueberries,
raspberries (raw) 3/4 cup
strawberries, whole 1 1/4 cup
Cherries, large raw 12 whole
Unsweetened canned cherries 1/2 cup
†Dates, fresh or dried 2 1/2
†Figs raw, 2 " across 2
Fruit cocktail, unsweetened 1/2 cup
Grapefruit, fresh 1/2 medium
Grapes, fresh 15
Guava 1 small
Honeydew melon (medium) 1/8
Honeydew melon (cubes) 1 cup
†Kiwi, fresh 1 small
Mandarin oranges 3/4 cup
†Mango, fresh 1/2 small
Cantaloupe, honeydew; fresh 1 cup
Casaba or watermelon, cubed 1 1/4/cup
†Nectarines (small) 1
Oranges, fresh 1 small
†Papaya, fresh 1/2 cup or 1 medium
Peach, 2 3/4 " across 1
Peaches, canned, unsweetened 2 halves
†Pear, fresh 1 small or 1/2 large
Pears (canned) (2 halves) 1/2 cup
Persimmon, fresh 1medium
† = High fiber
IV. THE FRUIT GROUP
Fruit One serving equals:
Pineapple, fresh 3/4 cup
Pineapple, canned in its own juice 1/3 cup
Plum, 2 " across) 2
Tangerine 1 large or 2 small
Tangelo, fresh 1 medium
Watermelon (cubes) 1 1/4 cups
Prune juice 1/3 cup
†Apples 4 rings
†Apricots 7 halves
Dates (medium) 2 1/2
†Figs 1 1/2
Peah 2 halves
†Prunes 3 medium
†Raisins 2 Tbsp.
No fruit juices, unless otherwise directed by your physician or nurse
Apple juice/cider 1/2 cup
Cranberry juice cocktail 1/3 cup
Grapefruit juice 1/2 cup
Grape juice 1/3 cup
Orange juice 1/2 cup
Pineapple juice 1/2 cup
Prune juice 1/3 cup
† = High fiber
V. THE MILK GROUP
Choose nonfat milk whenever possible.
Each milk exchange contains about twelve grams of carbohydrate and eight grams of protein.
Each skim or nonfat milk serving also contains zero to three grams fat and 90 calories.
Each Low-Fat milk serving also contains five grams of fat and 120 calories.
Each whole milk serving also contains eight grams of fat and 150 calories.
Skim and Very Low-Fat Milk One serving equals
Skim milk 1 cup (8 oz.)
1/2% milk 1 cup (8 oz.)
1% milk 1 cup (8 oz.)
Low-fat buttermilk 1 cup (8 oz.)
Evaporated skim milk 1/2 cup (4 oz.)
Dry nonfat milk 1/3 cup
Plain nonfat yogurt 1 cup (8 oz.)
2% milk 1 cup (8 oz.)
Plain low-fat yogurt 1 cup (8 oz.)
Whole milk 1 cup (8 oz.)
Evaporated whole milk 1/2 cup (4 oz.)
Whole milk plain yogurt 1 cup (8 oz.)