-          Know your healthy weight and aim for it

-          Commit to a six year diet plan and control weight loss, maintenance or gain over time

-          Portion control is key – adopt HAM diet (Half as Much)

-          Eat slowly; eat within a 9 hour window as a guideline - 8 to 5; 9 to 6; 10 to 7

-          Monitor weight weekly if not daily

-         Find a support person or group that works for you   

-          Drink water, but not too much

-          Maintain a fitness program, but don’t push too hard

-          Less

o   alcohol (Important)

o   sugar and high sugar foods

o   red meat, including hamburger

o   Processed deli meats

o   Dairy – milk, cheese, ice cream

o   Breads/grains/starches/cakes/donuts/cookies/pasta

o   Soda and diet soda

o   Fried foods

-          Some

o   Yoghurt

o   Eggs

o   White meats

o   Starchy vegetables

-          More

o   Fruits, seeds, nuts, berries and vegetables

o   Beans

o   Water

o   Fish

o   Nuts

o   EVOO

o   Spices and herbs

-          Meal planning (New concept as of spring 2025) -

General concept for meals

BREAKFAST

- Oatmeal with fruit or nuts

- Toast with jam

- one egg - scrambled or poached with toast

- 6 oz fruit juice - cranberry, apple, orange

- Fruit smoothie

- breakfadt salad of veg and fruit

LUNCH AND DINNER

- 4 oz each - starch, protein, green stuff (salad or veg) with

dessert

Concept is to buy starch

and protein in bulk,

package it as four ounce

servings

and keep them in the freezer……..

then mix and match

meal by meal for variety

Starch Options (hundreds)

                Potatoes - generally ranked from better to worst choices

                                Sweet potatoes – candied, pie, etcSalad

                                Baked

Mashed

                                Roasted ---- w carrots, and onions

                                Scalloped

French fries

                                Salad

                                Pancakes

Beans

Chickpea

Lentils (rich in polyphenol

White Beans (various varieties)

Black Beans (packed with nutrition)

Peas

Pinto Beans

Red Kidney Beans

Lupini Beans

Peanuts

Navy beans - baked

Pasta

                               Puttanesca

       Spaghetti

                                Lasagna

                                Buccatini – amatriciana

                            Mac and cheese

                Pizza

                                Home made with purchased dough

                Rice

        Brown

Wild                        

                            Jamaican rice and peas

White

Jasmine

                                Fried rice

                                Paella

Breads

                                Whole grain

                             Regular country loaf

Bran muffins

Corn muffins

                                Corn bread

                                Scones

Etc, etc, etc

Protein Options (4 oz portions)

Chicken

Fish - salmon, halibut, sardines, calamari, shrimp, lobster

Tofu

Hamburger

Short ribs

Sausage

Roast meat - lamb, beef, pork

Steak and chops - beef, pork, lamb

Meat pie - chicken, shepard’s, steak, fish

Bowl and Dish Options

Soups

Stir fries

Chilis

Stews

Pastas

Shepard’s pie

                                Fish pie

                                Chicken pot pie

Vegetable and fruit options

Tomatoes - tomato sauce

Hummus

Veg mélange packages

Frozen veg and fruit

Fresh veg flats

Fresh and frozen fruit

Mediterranean diet suggestions

1.      More salads with breakfast

2.      A little drizzle of honey on yogurt, fruit, cheeses, vegetables, other savory dishes

3.      Small glass of wine (4 – 6 oz) at dinner with others

4.      Grilled sardines – butterfly, season w herbs, garlic and lemon and quickly grill – serve with drizzle of olive oil

5.      Briefly grilled calamari – toss in herbs, garlic, lemon and olive oil – like sardines

Maintain an inventory of what is in the freezer - and don’t try to have too many of too many things -