Since it looks like I didn't lose much weight this last week, I need to evaluate what I'm eating against the following guidelines for phase 2 of South Beach:
BREAKFAST
Protein: Quantity is not limited. (it may be unlimited, but I plan to stick with 1 serving, which is about the size of a deck of cards)
Vegetables: Minimum 1/2 cup.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise or oil (optional)
LUNCH
Protein: Quantity is not limited.
Vegetables: Minimum 2 cups.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil
DINNER
Protein: Quantity is not limited.
Vegetables: Minimum 2 cups.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil
SNACKS AND DESSERT
Snacks and dessert are optional. Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or a Sweet Treat.
BEVERAGES
Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.
To sum it up:
Protein: Quantity is not limited, but I want to stay with 3-4 servings a day
Vegetables: 5 cups a day
Fruit: 1 fruit serving
Starch: 1 starch serving
Milk/Dairy: 2 cups allowed daily
Fat: 3 Tbsp
Snacks/Dessert: a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or a Sweet Treat.
I am definitely falling short on the vegetables, I need to add more to my menu for the day.
Welcome to the Healthy You Challenge! Best wishes to you on your journey!!
ReplyDelete*huggles*
=0)
Thanks, Felicia :)
ReplyDeleteI also want to say welcome! Good luck on your journey - we are all here to support and cheer you on. :) You can do this!
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