HEALTHY EATING

With my upcoming forced diet for Hiatal Hernia surgery and the wonderful weight loss that will be a happy by product, I will be adhering to strict portions in the future. I have also been informed that I MUST give up ALL carbonated drinks and straws as well as change to 5-6 smaller meals per day. The weight I had gained was a side effect of several medications that I've been on for SLE and Fibromyalgia as well as the hernia, so I'm happy it will be gone, but I've decided to adhere to a strict portion control anyway.  Here's the Harvard School of Public Health's guideline:
I'm also going to buy a scale and follow the following portion sizes:
DAIRY 2-3 servings
1 cup milk or yogurt
1 1/2 ounces cheese
PROTEIN 2-3 servings
2-3 ounces cooked meat
1 egg or 2 tablespoons of peanut butter count as 1 ounce of meat
VEGETABLES 3-5 servings
1 cup raw leafy vegetables
1/2 cup other vegetables
3/4 cup vegetable juice
FRUITS 2-4 servings
1 medium app, orange or banana
1/2 cup other fruits
3/4 cup fruit juice
GRAINS 6-11 servings
1 slice bread
1 ounce cereal
1/2 cup cooked cereal, rice or pasta
Use oils sparingly
Everyone has super sized for so long that we have become on own worst enemies when it comes to dieting.  I refuse to be one of those people and am not going to waste this chance to stay slim and healthy.  Here's my new sample menu for when I can begin to eat "real" food again.

DATEMEAL#1MEAL#2MEAL#3MEAL#4SNACKSNACKSNACK
Monday7/30Activia Peach Yogurt
1/2 TUNA SALAD SANDWICH and FRUIT
SALAD
 BLACK BEAN BURRITOS with SLICED KIWI
 APPLE
GLASS OF MILK
HARD BOILED EGG
Tuesday7/31

CHERRIOS with BANANAS
1/2 EGG SALAD SANDWICH and FRUIT
SALAD
VEGETABLE STIR FRY and RICE with SLICED KIWI
BANANA
GLASS OF MILK
CHEESE STICK
Wednesday8/1

Activia Peach Yogurt
1/2 PEANUT BUTTER SANDWICH and FRUIT
SALAD
GRILLED CHICKEN and MASHED POTATOES with SLICED TOMATOES
ORANGE
GLASS OF MILK
CARROT STICKS
Thursday8/2

OATMEAL with RAISINS
1/2 TURKEY SANDWICH and FRUIT
SALAD
GRILLED FISH and MASHED POTATOES with STEAMED CARROTS
 APPLE
GLASS OF MILK
CHEESE STICK
Friday8/3

Activia Peach Yogurt
1/2 EGG SALAD SANDWICH
SALAD
TURKEY MEATLOAF, BAKED POTATOES and BROCCOLI
 BANANA
GLASS OF MILK
BERRIES
Saturday8/4

Activia Peach Yogurt
1/2 PEANUT BUTTER SANDWICH
SALAD
TUNA NOODLE CASSEROLE with SLICED CUCUMBERS
 ORANGE
GLASS OF MILK
SNAP PEAS
Sunday8/5

PANCAKESOUTSALAD
BEEF STEW (LOTS OF VEGGIES) with SLICED TOMATOES
 APPLE
GLASS OF MILK
CHEESE STICK 

 HAPPY HEALTHY EATING!

2 comments:

Janet said...

I've been avoiding bread and other gluten type things, because it seems to hurt my stomach.

Also, try quinoa as a protein source. Much easier on your system than red meat! This week, I had quinoa, toasted almonds & coconut, a tsp of brown sugar and a bit of milk for breakfast (prior to that it's been 2 hard boiled eggs each morning, another amazing source of protein). Lunch has been black beans, mango, jalapeƱo, cucumbers marinated in lime juice with some quinoa cooked with 1/2 mango juice 1/2 water. So amazingly good!

Roasted veggies has also played a large part in my weight loss strategy.

I talked to the surgeon who did my cancer surgery yesterday and he confirmed i do have a hernia, but with weight loss it will be manageable :-)

~3 Sides of Crazy~ said...

Thanks Janet. I do avoid red meat. Even on the nights we have it, it's more for hubs than me. When we have beef stew I load it up with veggies and let him have all the meat.

Since I won't go back on solid food until sometime in August I have lots of time to work on some new recipes and menus.

I'm so glad your hernia is manageable. They originally told me the same thing, but the thing they didn't tell me is that all these PPI's and such are only designed to be on for 2 weeks at a time. My gastrointerologist seems to feel that a few will be pulled from the market soon because when they used long term they have permanent Parkinson's disease symptoms such as tardive dyskinesia.