As a nutritonist, I'm often asked to provide some suggestions for healthy weight loss diet programs...that are fairly easy to follow.
Here are a few ideas from my nutrtion data base to assist those who are wanting to loose weight and/or improve their nutrtion.

(Sorry, but some of the formatting did not transfer too well)

With love, Erika


1. DIET BY COLOR

Eliminate or limit colorless foods (white, beige-brown); these colors tend to include most grains, flour products, baked goods, dairy products and processed meats which are generally high in calorie, fat or salt.

Increase the intake of more colorful foods; this tends to include vegtables and fruits. Generally the more deep the color, the more nutrient dense and lower in calorie and fat.

This basic guideline helps to limit calories and fat when eating out at restaurants.

NOTE: foods that may have been artificially colored are not considered 'colorful foods'.


2. ORGANIC LOW STARCH/SUGAR HOLISTIC DIET

UNLIMITED: Organic vegetables; raw or steamed is preferred but cooked in soups is fine for 1/2 of vegetation consumed.
Think stir fries, stews and salads.

LIMITED: - Beans, lentils, dried peas, other legumes if tolerated
- Organic, free range eggs (2/day),
- Organic meat, poultry and wild fish (2-3, 4 oz servings/day).
Cook meat with no sauces or condiments.

Dairy products (preferably made from organic milk);
-Low fat yogurt (4-8 oz/day),
-Low fat cottage cheese (4-8 oz/day),
-Non-cheddar semi-soft & hard cheeses (Swiss/feta) are good choices (4 oz/day).

Organic source whole raw nuts; up to 1/4C/day; almonds, pumpkin, sunflower are good choices as are unsweetened nut butters (2 tablespoons/day).

AVOID: - Coffee and caffeine
- Processed grain products like cereal, bread, pastas and crackers.
- Whole grains in small amounts are permitted (for use in cooking mostly,
- 1/4C/day cooked brown or wild rice - or 4 brown rice cakes/day.

ELIMINATE: all sugar, sugar substitutes, fruit juice of any sort-except to flavour water, jams, jellies, candy, gum (even sugarless) etc.
The sweeteners XYLA, Splenda/sucralose & Stevia are permitted in small amounts.



3. BASIC VEGETABLE SOUP

This soup offers high density nutrition while being low in calorie and fat. It is filling and can be used as a base for most diet programs. It can be used as a meal in itself, as an appetizer or as a snack to satisfy hunger as well as an excess appetite without adding too many calories or fat (provided that those food items containing those are not added to it in quantity).

For weight loss programs, it is suggested that 1-2 cups of this soup be eaten for lunch and dinner before anything else is consumed, or that it be the base for adding small amounts of other foods to. It can also be eaten as the first meal of the day instead of the typical high calorie grain-based breakfasts.

For diabetics and those with vascular diseases, digestive or auto-immune diseases, this soup does help to balance blood sugars, lower blood pressure, promote alkalinity (anti-inflammatory) and also provides a high level of anti-oxidants to promote a healthy immune system.

RECIPE:

Base: Vegetable stock or Meat/poultry stock if your nutritional program includes these items
"Better Than Bouillon" stock concentrate or "Harvest Sun" Organic Bouillon Cubes/powder (there is a no sodium variety) are good sources

Vegetables:Any vegetables (and spices) that you like can be used.

Suggestions: Broccoli Kale Swiss chard Yams
Cauliflower Carrot Celery Peas Onion Mushrooms Beans (green/yellow) Corn

Legumes (kidney, white, black beans etc)

Tomato - canned, organic, low sodium

Squash - Pumpkin (canned is fine)
- Spaghetti squash, baked and mixed in adds a noodle-like texture

Water chestnuts - canned, sliced or chopped - adds crunch and stays crunchy even after cooking

Chop vegetables and simmer all until slightly tender.

A portion or all of the soup may be blended for a thicker, creamier variety.

Serve as is or other items may be added to it to change the flavor before being served according to your nutritional program guidelines.
Suggestions for add-ins are: left overs, rice & pastas (small amounts), meat, cheese etc.

Wow, thank you so much! I have been thinking about trying to lower my salt intake and just didn't know where to start.

Erika
thank you for sharing your expertise with us.


I try to live by the 80/20 rule. That is I eat until I am 80% full and then wait 20 minutes. If I am still hungry, I can eat a bit more. I find myself eating many more times during the day, much smaller 'meals'

This technique is good for weight maintenance.

And when I splurge on the 'bad' stuff, it is in small portions.

Erika, I am curious. Where did you get your training?

Douglas College, Simon Fraser University, University of Toronto, Canadian College of Massge and Hydrotherapy, Alive Acedemy and through Continuing education on-line.

Wtih love, Erika