What to drink

Do’s

Drinking water, flavor water, V8 vegetable juice, almond milk, plant based milk, low sugar juices

Don’t

Drinking soda, fruit juices, alcohol, no animal milk, high sugar, or high calorie drinks

Carbs

Do’s

Eating brown carbs. such as 100% whole wheat bread, brown rice, brown pasta, oats

Don’t

Eating white carbs. such as bread, rice, pasta

Snacks

Do’s

Snacking on fruits, vegetables

Don’t

Snacking on high sugar foods/high calorie, low nutrient food, like candy, cookies, cakes, chips, etc

General Meal types

Do’s

Eating natural foods ( foods that have simple labels, no complex chemicals). Ex. Chicken breast, eggs, whole bread, beans etc

Don’t

Eating processed food, which are high in sodium and preservatives (microwavable food), vending machine/gas station food, TV dinners, etc.

Breakfast Food

Do’s

Low sugar cereal with plant based milk, ex. almond, coconut milk, lower calorie breakfast example non oiled food, fruits and vegetables.

Don’t

High sugar cereal/ high calorie breakfast, high oiled food, processed meats or foods, ex bacon, grits and butter or sugar, cereal with animal milk, etc

Portion Control

Do’s

Being satisfied, not being full. You should be hungry every 2 hours, so therefore you eat every 2 hours. Hungry is when your stomach is growling. If you are having problems controlling your food portions, drink a gallon of water everyday.

Don’t

Being full, your stomach expanding, you being tired after you finish eating.

Meat

Do’s

Lean meat ie chicken breast, 93% lean ground turkey, lean beef, fish, non processed meat

Don’t

High fat meat, such as not lean ground beef, non lean beef, eating the skin on the meat, processed meats such as bacon

Cooking style

Do’s

Boil, bake, grill, light sauteed, air fry, broil

Don’t

Fry, cooking with a lot of oil, limit bbq, no butter, no margarine

Seasoning

Do’s

Season meats and food to your taste, sweeten with fruits

Don’t

Stay away from sweet sauces, limit or eliminate sugar