MTF Healthy Eating Guidelines
General Rules:
- Eat a good breakfast, and have something low calorie every 3 – 4 hours
- Eat less than 20 grams of fat per day.
- Eat less than 2000 calories per day (if ideal weight is 150 Ibs).
- Reduce fat, calories and carbohydrates whenever possible.
- Use “Fat Free” dressings on salads, baked potatoes. etc.
- Read nutrition labels to find fat, calorie and carbohydrate content of foods. It is important that fats account for no more that 20% of total calories.
- Exercise regularly: It takes time to work up to this – don’t give up! You will feel better physically and mentally, sleep better, and have more energy. a. Walk – inside or outside – for at least 30 minutes three times a week. b. Add some weight bearing (weight lifting) exercise to your schedule to build lean muscle mass (muscle burns calories to maintain itself – fat doesn’t). c. Walking up/down stairs will strengthen leg muscles.
- Don’t eat 2-3 hours before bedtime.
- Don’t eat carbs at end of the day.
- Don’t eat foods high in carbs, fat, trans fats or calories.
- Don’t drink soda and limit alcohol to one drink or less per day.
Reduce amounts of the following food in your diet
- Dairy products: cream/creamed products. whole milk (use 1 or 2% instead) butter, margarine, cream cheese and cheese.
- Carbohydrates: baked goods (cake, pies, most bread — whole grain bread is OK in moderation), potatoes, pasta, rice, peas. corn, and fruit juice.
- Oils: (oil is liquid fat and should be avoided). Extra Virgin Olive oil in moderation is OK. No fried or sautéed foods. Cook with a non-fat cooking spray or chicken broth.
- “Prepared” meats: No bacon, sausage, scrapple, lunchmeats, etc. Limit red meat consumption especially hot dogs and hamburgers. Substitute with fish, chicken, turkey, or veggie burgers.
Eat the following foods:
- Whole grain carbs: Oatmeal or other whole grain hot or cold cereals; brown rice; whole wheat or multi-grain bread or pasta.
- Vegetables: Yams, sweet potatoes, vegetables, especially dark green veggies.
- Lean meats: Fish, chicken, turkey instead of red meat, “prepared” meats.
- Fresh fruit is preferable to fruit juice.
- Berries: blueberries, strawberries, raspberries, blackberries.
Breakfast Options
- Day 1: Steel cut, rolled or instant oats *Add blueberries, sliced almonds and cinnamon
- Day 2: Hard boiled or scrambled eggs *Buy organic free range quality eggs
- Day 3: Cereal with dairy, soy or rice milk *Find high fiber, high protein and low sugar options
- Day 4: Yogurt with fruit *Plain or low sugar yogurt
- Day 5: Whole grain toast with peanut butter *Try to use organic and all natural peanut butter
Nutritious snacks
The key to incorporating snacks into your day is to plan them with variety, moderation and balance in mind. Select foods that satisfy your hunger, supply your body with energy and provide important nutrients. Remember to listen to your body and see what works best for you. Whenever buying these foods try to get the highest quality available. Organic and all natural with no preservatives or sweeteners added are highly recommended.
Suggested snack options:
- Trail mix
- Hard boiled eggs
- Veggies and hummus
- Veggies and peanut butter
- Whole grain crackers with peanut butter
- Apple or pear with peanut butter
- Plain yogurt with berries
- Berries with cottage cheese
- Edamame
- Edamame
- Half a cup quinoa
Whole grains: Whole-grain snacks are rich in fiber and complex carbohydrates, which give you energy with staying power.
Fruits and vegetables: Eating fruits and vegetables provides a feeling of fullness with no fat and only a small number of calories. They also provide vitamins, minerals, fiber and other nutrients.
Nuts and seeds: Nuts and seeds provide protein, so you will feel fuller longer. They can be high in fat, and therefore high in calories, but it’s mostly monounsaturated fat, a healthy kind of fat. Just don’t eat them in large quantities.
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