EATING PLAN
                                                                                                                                                                                                                                                                                                      ©Katherine Chauncey©Katherine Chauncey, Ph.D., R.D., Ph.D., R.D.
                                                                                                                                                                                                                                       TTexas exas TTech Physicians - Family and Community Medicineech   Physicians - Family and Community Medicine
                                                                                                                                                                                   his diet controls the intake                                                                                                                                             •                   1 small banana
                    of refi ned sugars or fl our a                                                                                                                                                                                                                                                                                                          •                   8-12 oz. beer, 3-4 oz. wine, or 1 oz. hard liquor
                                                                                                                                                                                  person may eat and encour-                                                                                                                                                  You should also consume:
                                                                                                                                                                ages increased food choices                                                                                                                                                                 •                   2 cups of 1/2% or 1% milk daily; you may substitute 
                                                                                                                                                                using whole, unprocessed                                                                                                                                                                    sugar-free, fat-free instant pudding mixed with very 
                                        food. It contains moderate amounts of starch,                                                                                                                                                                                                                                                                       low fat milk, sugar-free frozen yogurt, low-fat sugar-free 
                   protein and fat. The Whole Foods Diet allows nutritional                                                                                                                                                                                                                                                                                 yogurt, or sugar-free ice cream
                   needs to be supplied naturally. It is especially appropri-                                                                                                                                                                                                                                                                               •                   6 servings of mono- or polyunsaturated fat
                   ate for persons with:                                                                                                                                                                                                                                                                                                                    •                   You may have NOTHING ELSE WHATEVER!
                                                                                                                                                                                                                                                                                                                                                             
                   •                                        Mild to severe obesity                                                                                                                                                                                                                                                                                                                                                                                                                           DonDontt f  orget to:
                   •                                        Elevated triglyerides                                                                                                                                                                                                                                                                                                                                                                                                                            • •            WWeigh yeig                                  ourself before you 
                   •                                        Hypertension (high blood pressure)                                                                                                                                                                                                                                                                                                                                                                                                               begbegin, then oncin, t                                                                e a week or so. 
                   •                                        Glucose intolerance                                                                                                                                                                                                                                                                                                                                                                                                                              • •            Eat thrEat t                         ee or four meals a 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                             dadayy.. I Iff y you eat between meals, 
                   Follow these instructions:                                                                                                                                                                                                                                                                                                                                                                                                                                                                eat only eat onl                              “green light” foods. 
                   Eat and drink as much of the following as you need to                                                                                                                                                                                                                                                                                                                                                                                                                                     Drink an 8-Drink a                                           oz glass of water 8 
                   satisfy your hunger:                                                                                                                                                                                                                                                                                                                                                                                                                                                                      times each datimes e                                                         y.
                   •                    salads and non-starchy vegetables                                                                                                                                                                                                                                                                                                                                                                                                                                    • •            IIncrncrease exe                                              ercise.
                   •                    whole fresh fruit (except bananas), fruit bottled or                                                                                                                                                                                                                                                                •                   AAchievchieve a fe a feeling of fullness with eeling of fullness w                                                                                                                     “green light” foods 
                   canned without sugar, sweetened with artifi cial sweet-                                                                                                                                                                                                                                                                                  rather than tarrather than targeting a specigeting a specififi  c c calorie levca                                                                                                                                                    el
                   ener if necessary                                                                                                                                                                                                                                                                                                                        •                   Read food labels carefully.
                   •                    Lean meat, including poultry, lean ham, reduced-fat 
                   bacon (e.g. turkey bacon), and reduced-fat sausages                                                                                                                                                                                                                                                                                      Monitor your progress:
                   •                    fi sh                                                                                                                                                                                                                                                                                                               •                   Be willing to look at your current eating habits. How 
                   •                    egg whites                                                                                                                                                                                                                                                                                                          frequently do you eat chips, crackers, cookies, fast foods, 
                   •                    reduced fat cheese (especially cottage cheese)                                                                                                                                                                                                                                                                      soft drinks, snack foods, cakes or desserts?
                   •                    nuts as part of a main dish                                                                                                                                                                                                                                                                                         •                   Concentrate on the quality of the food you eat rather 
                   •                    condiments (sour pickles, Worcestershire sauce)                                                                                                                                                                                                                                                                     than the number of calories. Eat whole grains (not just 
                   •                    tea, coff ee, low calorie juices, diet soft drinks                                                                                                                                                                                                                                                                  grains), raw or lightly cooked vegetables, fresh fruits, low 
                                                                                                                                                                                                                                                                                                                                                            or nonfat dairy products, and lean cuts of protein foods.
                   CONTROL your intake of carbohydrates:                                                                                                                                                                                                                                                                                                    •                   Follow the Whole Foods eating plan 90 percent of 
                   This is the feature of the diet that will allow for your                                                                                                                                                                                                                                                                                 the time, and treat yourself to a favorite food 10 percent 
                   weight loss and lower your triglycerides and blood sug-                                                                                                                                                                                                                                                                                  of the time
                   ar, if they are elevated. You may have fi ve carbohydrate                                                                                                                                                                                                                                                                                •                   Be realistic about your weight-loss expectations. 
                   (CHO) choices per day. One CHO choice is no more than                                                                                                                                                                                                                                                                                    •                   Dont expect a “quick fi x and be patient.
                   15g of Total CHO per serving. One CHO choice includes:                                                                                                                                                                                                                                                                                   •                   Dont deprive yourself! Healthy eating results in more 
                   •                    1 slice of regular bread                                                                                                                                                                                                                                                                                            energy, more restful sleep and a better mood!
                   •                    2 slices of 40-calorie/slice bread                                                                                                                                                                                                                                                                                  •                   When you visit your doctor, look for improvements in 
                   •                    1/2 cup of macaroni, spaghetti, oatmeal, rice or non-                                                                                                                                                                                                                                                               blood pressure, cholesterol levels, blood sugar levels and 
                   sweetened breakfast cereal                                                                                                                                                                                                                                                                                                               energy. 
                   •                    1/2 cup of potatoes, pinto beans, lima beans, corn, 
                   black-eyed peas or green peas                                                                                                                                                                                                                                                                                                              
     GREEN-LIGHT FOODS:  Cabbage                                          Cod                                Potato
                   GO!                  Carrots                           Crab                               Squash, winter
                                        Caulifl ower                      Flounder                           Yam 
EATING PLANFruit Choices (GO!)          Celery                            Haddock                                
     When possible, choose fresh,       Cucumber                          Halibut                            Beverages (CAUTION!)
     whole fruit                        Eggplant                          Lobster                            Beer (8 oz)
                                        Green onions or scallions         Trout                              Wine (3-4 oz)
     Apple                              Greens                            Tuna                               Hard Liquor (1 oz)
     Applesauce                         Green beans                       Herring                            Non-diet Soft Drinks (8 oz)   
     Apricots                           Kohlrabi                          Oysters
     Blackberries                       Leeks                             Salmon                             The Best Fat Choices 
     Blueberries                        Mushrooms                         Catfi sh                           (CAUTION!)
     Cantaloupe                         Okra                              Sardines                           6 servings per day
     Cherries                           Onions                            Scallops                            
     Dates                              Pea Pods                          Shrimp                             Monounsaturated 
     Figs                               Peppers
     Grapefruit                         Radishes                          Cheese Choices (GO!)               Avocado
     Grapes                             Salad greens                      No more than 6g of fat per oz.  Oil (canola, olive, peanut)
     Honeydew melon                     Salsa and picante sauce                                              Olives
     Kiwi                               Sauerkraut                        Cheese, low fat                    Nuts
     Mandarin oranges                   Spinach                           Cottage cheese                     Peanut butter
     Mango                              Squash                            Reduced fat cheddar                Sesame seeds
     Nectarine                          Tomatoes                          Parmesan                           Tahini paste 
     Orange                             Turnips                           Feta
     Papaya                             Water chestnuts                   Mozzarella                         Polyunsaturated
     Peach                              Watercress                        Ricotta   
     Pears                              Zucchini                                                             Margarine
     Pineapple                                                                  YELLOW-LIGHT                 Mayonnaise
     Plums                              Meat Choices (GO!)                    FOODS: CAUTION!                Oil (corn, saffl  ower, soybean)
     Prunes                             No more than 3g of fat per oz                                        Salad dressing 
     Raisins                            Beef                              Carbohydrates                      **Avoid saturated fat, which is 
     Raspberries                        Round                             Remember: Consume only fi ve  animal fat found in meat and 
     Strawberries                       Sirloin                           carb choices per day from this  dairy products; eat low-fat 
     Tangerines                         Flank steak                       group                              meats, milk and cheeses.
     Watermelon                         Tenderloin                        (1 carb choice= 15 grams Total 
     Fruit Juice                        Roast                             CHO)                                  RED-LIGHT FOODS: 
     Choose 1/2c to 1c of 100 per-      Steak                                                                             STOP! 
     cent fruit juice with no sugar     Ground beef (lean)                Breads (CAUTION!)
                                        Corned beef                       Bagel                              • NO additional bread or 
     Apple juice/cider                  Short ribs                        Bread                              cereals
     Cranberry juice cocktail           Prime rib (trimmed)               Cereals                            • NO additional puddings or 
     Fruit juice blends                 Pork                              Crackers                           ice cream
     Grape juice                        Ham                               English muffi  n                   • NO cookies (dry or sweet), 
     Grapefruit juice                   Canadian bacon                    Hot dog or HB bun                  cake, or pastry unless you drop 
     Orange juice                       Tenderloin                        Pasta                              2 CHO choices
     Pineapple juice                    Center loin chop                  Pita                               • NO thick sauces or thick 
     Prune juice                        Boston butt                       Popcorn                            soups unless you drop 1 
                                        Poultry                           Roll                               CHO choice
     Vegetable Choices (GO!)            Chicken                           Tortilla                           • NO sugar, syrup, chocolate, 
                                        Turkey                            Baked beans                        sweets, coca, honey, jam un-
     Artichoke                          Cornish hen                       Banana                             less you drop 1 CHO choice
     Asparagus                          Duck                              Corn                               • NO additional alcoholic 
     Bean sprouts                                                         Lentils                            drinks, sweetened fruit drinks, 
     Beets                              Goose, Fish & Shellfi sh          Lima beans                         or sugar-sweetened 
     Broccoli                           Choices (GO!)                     Peas                               carbonated beverages 
     Brussels sprouts                   Clams                             Plantain