Here is the ultimate meal, snack and beverage distribution throughout each day. Due to the restricted article size all the details about what is the amazing List A and List B of food, various other sample choices and many other lifesaving information tips and details on all issues related to food and activity choices and improving your meal choices when eating out are in the E-book mentioned above.
This meal and snack breakdown is the long awaited solution to the "diet" dilemma which enables to make balanced food choices from all food groups without cutting out any food group, counting calories or counting grams of this or that. Improve the choices of food ingredients from food you currently cook or choose while eating out and NEVER DIET AGAIN.
Breakfast:
Sample Choice #1:
Cereal of choice from List A (one serving as indicated on the cereal box) and
Low fat milk or soy milk (enough to saturate the cereal) and/or
1 fruit (you may skip the fruit here and have it for a snack) and
Coffee or tea (black or sweetened with Splenda)
1 glass of water
Sample Choice #2, 3 or 4 will not be included in this article due to the size of the article.
P.S.
� Many restaurants offer whole grain bread, brown pasta and rice and pancakes made with whole grain flour, you just have to ask.
� I deliberately did not include juices because they typically contain a high amount of sugar, and an 8-ounce glass may have the equivalent of 3 or 4 oranges or apples and is less filling. Eating whole fruit is more filling and has more fiber. If you must have juice with your breakfast, then a 4 to 6 ounces glass is fine.
Snack:
1 fruit from List A (make a different fruit choice every time) and
1 glass of ice water (lemon, lime, orange slice, or sugar free flavoring powders available in delicious multiple flavors, can be added to your water for flavor)
Lunch
(See "Cooking methods" below for suggestions on cooking food other than frying):
Every meal needs to include a variety of veggies, a source of meat and a source of whole grain or a high fiber Curbs in the amounts of that imaginary average round size dinner plate; half a plate for the veggies, a quarter plate for lean meat or fish and the last quarter for the high fiber/complex curbs (for details on portion sizes refer to the 3rd point titled "Portion sizes" from the top of the previous section):
Quantity/portion:
Enough to cover a half section of that average round size dinner plate
Proteins (choice of lean meat, pork, chicken or fish (from List A)
Beans can be substituted if meat is not desired
Quantity/ portion:
Select one choice of meat or a combination of two but enough to cover about a quarter section of that plate.
Whole Grains/ high fiber curbs (choices from List A) such as:
1 or 2 slices of whole grain bread or all the other variety of choices from List A
Quantity/portion:
Choose one or multiple choices of high fiber curbs from List A, enough to cover the last quarter section of that average round size plate.
Beverages
A glass of water or A diet soft drink or Iced tea (sweetened with Splenda or other sweeteners)
Snack: From List A
Sample choice # 1:
Mixed nuts (a half palm-full) or (other choices of nuts from " Nuts and seeds" in the "Snacks" section towards the bottom of List A) and
1 fruit (different from fruits consumed earlier) and
1 glass of water
Sample choice #2 and 3 will not be included in this article:
Dinner:
(See "Cooking methods" below for suggestions on cooking food other than frying)
Make choices for dinner in the same structure and portions as for lunch; only choose a different variety of vegetables, meat, and high fiber curbs with every snack or meal to ensure you are getting a variety of all nutrients. Remember to limit portion sizes to that imaginary average round size dinner plate.
Veggies or salad (Same structure but different variety than lunch)
Quantity/portion:
Enough to cover a half section of that average round size dinner plate
Meat or fish or beans, same structure but different variety than lunch. Make choices 80 % of time from List A.
Quantity/ portion:
Select one choice of meat or a combination of two but enough to cover about a quarter section of that plate.
Whole grain/ high fiber Curb
Same structure but different variety than lunch from the Carbs section of List A. Make choices 80 % of time from List A.
Quantity/portion:
Choose one or multiple choices of high fiber carbs from List A, enough to cover the last quarter section of that average round size plate.
Beverages
A glass of water or
Iced tea (sweetened with Splenda or other sweeteners)
Dessert (3 or 4 times a week): Any small portion sizes of your favorable dessert choices in List A, such as a couple small scoops of no-added-sugar ice cream or desserts made with low sugar and fat. Occasionally, you can indulge with desserts from List B.
Water: Don't forget to drink 6 to 8 glasses of water throughout each day.
For more detailed information on any of these topics log on to: www.LifestyleMakeoverEbook.com and check out these information packed lifesaving book and e-book volumes: LIFESTYLE MAKEOVER FOR DIABETICS AND PRE-DIABETICS and 4 other e-books: Lifestyle Makeover: Sex, Stress, and Alcohol, Lifestyle Makeover for All Couch Potatoes, Lifestyle Makeover: Defeat High Cholesterol and Blood Pressure, and Lifestyle Makeover for all Tobacco Users. The author of this article is also the author of these volumes
Test your knowledge on these various issues and take a simple True and False quiz by logging on to: www.LifestyleMakeoverEbook.com
Copyright � 2008 by George Tohme All rights reserved. 
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