The Mission: Health Education Program:
Add Healthy Years to Your Life
Improving Quality of Life Through Nutrition
By Marcella Salib, MD
The steps to follow when deciding on an eating regiment (diet) should be and can be simple.
Unless a medical condition exists requiring otherwise, a plan that relies on “food group portions
control” is the easiest and healthiest diet to follow. Such a diet can be modified in many ways, as long as caution is applied in the
event diet requirements have been set forth by your doctor. (Always check with your doctor before you make any significant changes
in your eating diet.)
Thinking Point 1: Think of your eating regiment in this way: You will not want to exceed a Total of 12-15 servings of food per
day. Sounds like a lot of food? Here’s what it looks like broken down into meals:
4 for Breakfast, 4 or 5 for Lunch, 4 or 5 for Dinner, and 1 Optional for Snack,
This Includes: 3 Starches, 3 Proteins, 3 Fruits, 3 or 4 Vegetables and Salads, 2 or 3 Dairy
and Egg Servings.
Thinking Point 2: The basic technique for maintaining a simple eating diet is to follow a set food group pattern. In this way,
you don't need to count grams or calories or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.
Simply remember that:
At Breakfast you will eat:
1. One serving of Starch: such as Low Calorie, High Fiber Bread or Equivalent. Use breakfast cereals based on
oats, barley and bran. Use breads with wholegrains, stone-ground flour, sour dough. (2))
2. One serving of Protein: (3 Egg Whites) or (1 Egg) or (Cottage Cheese) or (Yogurt) (2)
3. One serving of Fruit: such as one small fruit, (not so sweet like Banana or Grapes or Water Melon) (4)
4. Skim Milk: One Glass if desired. (2)
At Lunch you will eat:
1. One Serving of Starch: such as Low Calorie, High Fiber Bread or Equivalent. Reduce the amount of
potatoes you eat. Use Basmati or Doongara rice. Enjoy pasta, noodles, qinoa. (2)
2. One Serving of Salad: with Low Calorie Dressing. Eat plenty of salad vegetables with a vinaigrette dressing. (3)
3. One Serving of Vegetable: Boiled, cooked with little of Good Fat such as Vegetable Oil. Enjoy all types of vegetables. (4)
4. One serving of Protein: Chicken or Turkey Breast or White Fish, Baked or Broiled or vegetarian equivalent. (3)
5. One small serving or piece of Fruit: Eat sweet fruit like Banana or Grapes or Water Melon in moderation. (4)
At Dinner you will eat:
1. One Serving of Starch: such as Low Calorie, High Fiber Bread or Equivalent. Suggested starches the same as lunch.(2)
2. One Serving of Salad: with Low Calorie Dressing. Suggested salad fixing the same as lunch. (3)
3. One Serving of Vegetable: Boiled, cooked with little of Good Fat such as Vegetable Oil. Same as lunch. (4)
4. One serving of Protein: Chicken or Turkey Breast or White Fish, Baked or Broiled or vegetarian equivalent. (3)
5. One small serving or piece of Fruit: Eat sweet fruit like Banana or Grapes or Water Melon in moderation.(4)
Thinking Point 3: Cut down your Salt, Sugars, Fat, and Spices to minimum. Try to get about 6 glasses of water per day, plus
tea or Decaffeinated Coffee.
Thinking Point 4: This diet pattern is as simple as it can get. Still, for some people the discipline necessary to eat this way will
represent a challenge—that is, until they become accustomed to eating in this way. Having a “Challenge Partner” may be the
solution to finding the discipline needed. Make arrangements to contact your Challenge Partner at the end of each day. You can all
each other, email or ichat. Contact need not be lengthy.
You and your Challenge Partner will both want to give the other an idea of how well you progressed with the diet on that day. A point
system is a good way for both of you to gauge progress. Take notice that at the end of each of the diet's recommended food
type/portion is a number. This number represents the nutritional value of that food type/portion.
As you plan what you will eat each day, give each food type and the amounts you intend to eat its correct value. If you consume two
servings of that food type the nutritional value would be double. Three servings and the nutritional value will be tripled, and so on.
When you add all the values together, you will achieve your diet goal for the day. This is the information you will provide your
Challenge Partner. Tell them how close you came to goal or by how much you exceeded the goal. Have recommendations for each
other as to how you can better stay on goal.
Best wishes to all. Happy Results!
Add Healthy Years to Your Life
Improving Quality of Life Through Nutrition
By Marcella Salib, MD
The steps to follow when deciding on an eating regiment (diet) should be and can be simple.
Unless a medical condition exists requiring otherwise, a plan that relies on “food group portions
control” is the easiest and healthiest diet to follow. Such a diet can be modified in many ways, as long as caution is applied in the
event diet requirements have been set forth by your doctor. (Always check with your doctor before you make any significant changes
in your eating diet.)
Thinking Point 1: Think of your eating regiment in this way: You will not want to exceed a Total of 12-15 servings of food per
day. Sounds like a lot of food? Here’s what it looks like broken down into meals:
4 for Breakfast, 4 or 5 for Lunch, 4 or 5 for Dinner, and 1 Optional for Snack,
This Includes: 3 Starches, 3 Proteins, 3 Fruits, 3 or 4 Vegetables and Salads, 2 or 3 Dairy
and Egg Servings.
Thinking Point 2: The basic technique for maintaining a simple eating diet is to follow a set food group pattern. In this way,
you don't need to count grams or calories or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.
Simply remember that:
At Breakfast you will eat:
1. One serving of Starch: such as Low Calorie, High Fiber Bread or Equivalent. Use breakfast cereals based on
oats, barley and bran. Use breads with wholegrains, stone-ground flour, sour dough. (2))
2. One serving of Protein: (3 Egg Whites) or (1 Egg) or (Cottage Cheese) or (Yogurt) (2)
3. One serving of Fruit: such as one small fruit, (not so sweet like Banana or Grapes or Water Melon) (4)
4. Skim Milk: One Glass if desired. (2)
At Lunch you will eat:
1. One Serving of Starch: such as Low Calorie, High Fiber Bread or Equivalent. Reduce the amount of
potatoes you eat. Use Basmati or Doongara rice. Enjoy pasta, noodles, qinoa. (2)
2. One Serving of Salad: with Low Calorie Dressing. Eat plenty of salad vegetables with a vinaigrette dressing. (3)
3. One Serving of Vegetable: Boiled, cooked with little of Good Fat such as Vegetable Oil. Enjoy all types of vegetables. (4)
4. One serving of Protein: Chicken or Turkey Breast or White Fish, Baked or Broiled or vegetarian equivalent. (3)
5. One small serving or piece of Fruit: Eat sweet fruit like Banana or Grapes or Water Melon in moderation. (4)
At Dinner you will eat:
1. One Serving of Starch: such as Low Calorie, High Fiber Bread or Equivalent. Suggested starches the same as lunch.(2)
2. One Serving of Salad: with Low Calorie Dressing. Suggested salad fixing the same as lunch. (3)
3. One Serving of Vegetable: Boiled, cooked with little of Good Fat such as Vegetable Oil. Same as lunch. (4)
4. One serving of Protein: Chicken or Turkey Breast or White Fish, Baked or Broiled or vegetarian equivalent. (3)
5. One small serving or piece of Fruit: Eat sweet fruit like Banana or Grapes or Water Melon in moderation.(4)
Thinking Point 3: Cut down your Salt, Sugars, Fat, and Spices to minimum. Try to get about 6 glasses of water per day, plus
tea or Decaffeinated Coffee.
Thinking Point 4: This diet pattern is as simple as it can get. Still, for some people the discipline necessary to eat this way will
represent a challenge—that is, until they become accustomed to eating in this way. Having a “Challenge Partner” may be the
solution to finding the discipline needed. Make arrangements to contact your Challenge Partner at the end of each day. You can all
each other, email or ichat. Contact need not be lengthy.
You and your Challenge Partner will both want to give the other an idea of how well you progressed with the diet on that day. A point
system is a good way for both of you to gauge progress. Take notice that at the end of each of the diet's recommended food
type/portion is a number. This number represents the nutritional value of that food type/portion.
As you plan what you will eat each day, give each food type and the amounts you intend to eat its correct value. If you consume two
servings of that food type the nutritional value would be double. Three servings and the nutritional value will be tripled, and so on.
When you add all the values together, you will achieve your diet goal for the day. This is the information you will provide your
Challenge Partner. Tell them how close you came to goal or by how much you exceeded the goal. Have recommendations for each
other as to how you can better stay on goal.
Best wishes to all. Happy Results!
| DIET NUTRITIONAL VALUE CHART Water, tea or decaffeinated coffee........................................................................1 point each serving Starches................................................................................................................2 points each serving Salad w/dressing...................................................................................................3 points each serving Protein (Chicken/Turkey/Fish--broiled or baked or vegetarian equivalent)...........3 points each serving Protein (Diary--Skim milk, eggs, cottage cheese, cheese, yogart..........................2 points each serving Vegetables (cooked with good fat).........................................................................4 points each serving Fruit.......................................................................................................................4 points each serving |
| All Rights Reserved. Copyright 2012 Marcella Salib |
