If you know you have quite a few pounds in excess, you should be aware of the fact that it is extremely important what kind of food you eat and what quantities. Keeping this in mind you should be able to make an estimation regarding the kind of products you should eat during one meal. In order to do that, you need to imagine four different subdivisions of the plate.
Choose starchy foods or grains for the first subdivision because they are rich in carbohydrates. The grain category comprises rye, wheat and also oats, whereas the starchy vegetables include peas, corn, potatoes, lima beans also dry beans like pinto beans and black eyed peas. These foods belong to this subdivision because their carbohydrate content is equal to that contained by one slice of bread. It is recommended to have six up to eleven portions daily, but people are actually inclined to have eleven.
A serving is:
- 1 slice of bread
- of a bagel (1 ounce)
- an English muffin or pita bread
- 1, 6 inch tortilla
- cup dry cereal
- cup cooked cereal
- cup potato, yam, peas, corn, or cooked beans
- 1 cup winter squash
- 1/3 cup of rice or pasta
This second subdivision comprises food rich in proteins. This group contains turkey, chicken, fish, beef, eggs, cottage cheese, cheese, dried beans as well as peanut butter. The necessary minerals, vitamins and proteins are supplied by meat and its substitutes. Make sure to eliminate all the fat you see on the meat you are going to eat and get used to small portions. All you need is four to six ounces in one day. Remember that an ounce is the equivalent of a card deck in size.
Equal to 1 oz of meat:
- cup cottage cheese
- 1 egg
- 1 Tbsp peanut butter
- cup tofu
The following subdivision may comprise non-starchy vegetables such as chicory, Swiss chard, spinach, broccoli, bok choy, sorrel, cabbage, brussels sprouts, salad, kale, cauliflower, tomatoes, carrots, lettuce and cucumber. They are low-fat vegetables, rich in fiber, minerals and vitamins. The recommended quantity is of three to five portions a day at the least.
A serving is:
- 1 cup raw vegetables
- cup cooked vegetables
The final subdivision consists of fruits rich in carbohydrates, great sources of fiber, minerals and vitamins. You can eat cantaloupe, apples, oranges, bananas, grapes, blackberries, peaches, strawberries, apricots and pears, from two to four portions a day.
A serving is:
- cup canned fruit
- 1 small fresh fruit
- 2 tbs dried fruit
- 1 cup of melon or raspberries
- 1 cup of whole strawberries
Your gulp down should consist of dairy products that are low-fat or non-fat. They are really tasty but lack saturated fats. Instead, they have lots of calcium, vitamins and proteins. Settle for two or three portions a day.
A serving is:
- 1 cup non-fat or low-fat milk
- 1 cup of yogurt
Make sure to keep away from your diet food rich in cholesterol and fat because it is extremely dangerous for diabetics. Dairy products such as cream, cheese, whole milk, ice cream as well as red meat, salad dressings, egg yolks, vegetable oils and desserts are really high in fat.
