My current diet strategy is: Bradley Method for Nutrition!
Here is a link if you want more information.
Every Day, you should have: (examples given are one serving) (Remember, each category is separate and you cannot fill two with one food – if you eat 3 oz of cheese, it can be a protein or a milk, but not both!)
1 Quart of Milk (4 8-oz Glasses) – in any form: milk, cheese, yogurt, even ice cream (although try to watch the fat!)
2 Eggs (cooked any way, in french toast, added to other foods…)
2 Servings of Protein Foods – 3 oz Meat or Fish, 1-1/2 Cup Beans, 3 oz Cheese, 1-1/2 Cup Tofu, etc.
2 Servings Green Vegetables, preferably leafy (1/4-1/2 Cup)
4 Servings of Grains, preferably whole (Whole Wheat Bread -1 slice, Tortilla – 1, Brown Rice – 1 Cup, Oatmeal – 1 Cup)
1 Vitamin C Source – Citrus Fruit/Juice, Tomato, Cantaloupe, etc.
3 Fat Servings – 1 tsp oil/butter/sour cream/mayonaise (some reduced fat products let you use 1 Tbsp instead…)
1 Serving Other Fruit
1 Serving Other Vegetables
Each Week, try to include:
5 Servings Yellow or Orange Colored Fruit/Vegetables
1 Serving of Liver (if you like it – don’t force yourself!) [Note: This is controversial as it is an organ meat with a potential for storing harmful substances, and because of the high levels of vitamin A it contains…]
3 Whole Baked Potatos
Plenty of Water/other fluids
Salt your food to taste for safe blood volume!
So what am I eating? I am eating much the same as I was before:
Breakfast: Fruit and yogurt smoothie- 1 dairy, 1 fat, 1 fruit, 1 green leafy, sometimes 1 protein -OR- Egg dish- 2 eggs, 2 slices toast, 1 protein, 1 other vegetable (in the eggs).
Lunch: same old, same old- Salad- 2 green leafy (at least!), 1 other vegetable, 1 dairy (combo between dressing and cheese), 1 protein
Dinner: standard American fare- 1 protein, 1 fat, 1-2 starches, 1 vegetable
Other: I take my vitamins twice a day with 4 oz. of orange juice, so I am getting a good multi-vitamin. In addition, I am also taking cod-liver oil supplements. They go down easy with the juice, without the juice, I wouldn’t take anything!
As you will probably notice, my dairy consumption is woefully inadequate. I just don’t like milk…really any dairy products. I am considering adding another fruit and yogurt smoothie around mid-afternoon but I will be eating too much fruit, which is sugar! So, I am experimenting with adding cheese to things I wouldn’t normally, like mashed potatoes (or baked!) and I need a way to get eggs on a day when I normally have a smoothie. Perhaps I will add some hard-boiled eggs to my salad?
I am in the process of making a chart so I can easily track which nutrients I’ve gotten and which I am lacking. The other important thing on the list is WATER!!! I know I haven’t been drinking enough and I know that I have an increased need right now, so I will be charting that as well.
So that’s it in a nutshell, I think it is a moderately healthy (even if you’re not pregnant!) diet and I am enjoying the foods I can get on it. I really do need somewhat of a calcium kicker though!