My Nutritionist's Meal Plan

A few days ago I had my first visit to my nutritionist. Even with the advise of my doctor, I haven’t had the chance to see a nutritionist since I was diagnosed with my sickness more than three months ago today. This was actually my first visit. Anyway, there was nothing very peculiar that really transpired during our first encounter. In this first visit, my nutritionist just asked me some questions about my diet. She explained to me a bit about the need of having a balance diet. She handed me a prepared meal plan in which she asked me to look into.

The following is the Meal Plan presented to me by my nutritionist:

Meal Plan:

• Make sure you do not go longer than 3-4 hours without eating
• Consume 6-8 glasses of water a day
• Reduce the amount of added fat (salad dressing, margarine, oils) by half
• Combine a carbohydrate with a fat or protein serving

Breakfast 7am

* 2 Carb Choices (grain/bread, milk
* 2 protein choices (meat/cheese/egg)

2 toast or English muffin or 1 cup oatmeal
2 egg whites + 1 oz of low fat cheese, or
1 TB peanut butter, or tb of Ricotta
Cheese, or ½ cup cottage cheese



Snack 10 am

• 1 Carb Choices (grain/bread, milk)
• 1 protein choices (meat/cheese/egg)

Small fruit and 8 nuts or 4 triscuits and
nuts or 1 oz cheese

Lunch 1 pm

• 2/3 Carb Choices (fruit, grain/bread, milk)
• 2-3 protein choices (meat/cheese/egg)
• Vegetables/Salad

Potato(med) or rice/pasta 2/3 c or 2 slice rye bread + fruit or yogurt or dessert or 1 cup of soup
2-5 oz of meat, fish, poultry or cheese
Salad w/ 1 tbs of salad dressing or 1 cup veggies



Snack 4 pm

• 1 Carb Choice (fruit, grain/bread, milk)
• 1 protein/fat(nuts;cheese/meat/egg)

Nuts or 2 oz cottage cheese + ½ fruit or apple and peanut butter


Dinner 7-7:30 pm

• 2-3 Carb Choices (grain/bread/fruit,milk)
• 3 protein choices (meat/cheese/egg)
• Vegetables/Salad

Same as lunch proportions

Snack only if time permits

• 1 Carb choice (fruit,grain/bread, milk)
• Protein/fat choice (nuts;cheese/meat/egg)

Cereal (special K, Kahsi, All bran, or shredded Wheat/milk


Healthy Choices Meal Plan

Carbohydrates (15 grams per serving) = 1 serving size

Grain Products, Starchy Vegetables, Sweets

1 serving size=

1 oz Bread (usually 1 slice)
Rye, Multigrain, or Sourdough
½ Large pita bread or 1 small pita bread
1/2 English Muffin
¾ cup Cold cereal, unsweetened (snack food)
½ cup Cooked cereal (slow-cooked)
½ cup Cooked pasta or noodles (Large noodle)
1 Small potato (3 oz) (Red Roasted)
4-5 Whole Grain crackers
1/3 cup Cooked rice (slow cooked, long grain)
½ cup cooked dried beans or lentils
1 Small roll or muffin (2 ½) – whole

Occasional choices

1 Waffle (4 ½)
¾ oz Pretzels
3 Graham cracker squares
½ sugar-free pudding
2 large or 5 mini rice cakes
1 cup broth-based soup w/ noodles or beans
½ cup peas or corn
1 3-inch cookie or small cookies
1 2-inch square cake, unfrosted
1 tbsp sugar, maple syrup or regular jelly



Fruits

1 serving size =

1 small fresh fruit
Apples (Granny Smith, empire, Gala)
Pear
Orange
Plum
½ cup Grapefruit (check medication)
1 ¼ cup whole Strawberries
¾ cup Berries, Cherries
1 cup Melon-Canteloupe

Occasional Choices

12-16 grapes
2 tbsp raisins
1 tbsp all-fruit spread
½ banana (or 1 small )

Daily Products
(3 servings of a calcium rich food per day)

1 serving size =

1 cup low-fat milk 1 % or 2 % ( 8 ounces)
1 cup plain or artificially sweetened low-fat yogurt
½ cup low-fat frozen dessert
1 cup soy milk (8 ounces)

Proteins (Meat, Cheese, and Substitutes (7 grams protein, 5 grams fat per choice)

1 serving size =

1 ounce lean meat, white meat poultry, fish or sheelfish
1 ounce low-fat cheese (part-skim)
1 egg or ¼ cup egg substitute
¼ cup tuna or salmon in water
¼ cup low-fat cottage cheese or ricotta
2 tbsp. Parmesan cheese
2 tbsp. Peanut butter
½ cup Tofu
1 Soy patty

Mono saturated fats (5 grams fat per choice)

1 serving size =

1 tsp Canola, Olive or Peanut Oil
8 Olives (black)
1 tbsp. Peanut butter(crunchy has more fiber)
1/8 Avocado, medium

Nuts:

6 almonds
6 cashews
10 Peanuts
4 Pecan halves
¼ Soy nuts
15 Pistachios


Polyunsaturated fats ( 5 grams fat per choice)

1 serving size =

1 tsp soft margarine (tub)
1 tbsp Reduced fat margarine
1 tsp regular mayonnaise
1 tbsp reduced fat mayonnaise
4 Walnuts halves
1 tsp Corn, Safflower, or soybean oil
1 tbsp regular salad dressing
2 tbsp Reduced fat salad dressing
1 tbsp Pumpkin or sunflower seeds

Saturated fats ( 5 grams fat per choice)

Limit for weight loss

1 slice bacon
1 tsp butter
1 tbsp reduced fat butter
1 tbsp cream cheese
2 tbsp regular sour cream
3 tbsp reduced fat sour cream
2 tbsp half & half cream