Diet Guidelines

Eat Fruits and Veggetables Whenver I Eat

• Breakfast: for a light breakfast, have just a piece of fruit. Otherwise, have with the other breakfast items.
• Lunch: Have a salad and a fruit smoothie with whatever else I eat
• Dinner: These meals always include veggies.
• Snacks: get some of the veggies out of the veggie-box and half a piece of fruit or a handful of cherries/grapes from the fridge. Eat these before any protine.

Cut Down on Fat Consumption

• Cook with butter as a flavoring when nessasary, but put Smart Balance spread on breads and veggies
• Dress veggies with no-fat or healthful-oil based dressings: balsamic vinegar and oil, vinegrettes, or honey-mustard.
• Keep sweets to low-fat types, such as hard candies and angel-food cake. Avoid cookies.
• Completely avoid beef and pork
• Use low-fat mayonaise on sandwitches and augment flavors with onions, olives, tomatoes, vinegar, and bell peppers.

Increase Fiber Consumption

• Make all bread products whole-grain except for tortillas, which should be eaten with brown rice and beans.
• Use whole-grain tortillas for wraps.

• Breakfast: oatmeal with flaxseed and fruit, whole-grain toast, or whole-grain cerial.
• Lunch: sandwitches on whole-grain bread, whole-grain pasta dishes, or brown-rice and beans burritoes.
• Dinner: eat what is made.

Implimentation

• Budget for buying my own whole-grain bread and strawberries for smoothies.
• Make something chicken for myself when pork chops are on the menu for dinner.
• Create and use a wellness plan tracker. Use for the entire month of July.