Getting My Diet in order

Focus on getting these

• Protein x 3
o Milk - 24 oz (this alone fulfils calcium requirement)
o Cottage cheese - ¾ cup
o Parmesan - ½ cup
o Eggs – 3
o Yogurt (plain) – 1 ¾ cup
o Tuna – 3 ½ oz
o Chicken or Meat – 3 oz
o Tofu or Fake meat – 5 oz

• Yellow & Green x 4
o Cantaloupe slice
o Apricots – 2 dried
o Mango - ½
o Broccoli or beet or turnip greens – ¾ cup
o Carrots – 1/3 cup
o Collard greens, Kale, swiss chard – ½ cup
o Dark green leafy lettuce – 8-10
o Spinach - ½ cup cooked
o Sweet potato – ¼

• Fruits & Veggies x 2
o Apple
o Banana
o Blueberries, cherries, grapes – 2/3 cup
o Pineapple – 1 slice canned or fresh
o Asparagus – 6-7 spears
o Green beans – ¾ cup
o Mushrooms – 1 cup
o Zucchini – 2/3 cup

• Whole Grains and Legumes x 6
o Wholewheat bread – one slice
o Wild/brown rice – ½ cup
o Hot whole-grain cereal – ½ cup
o Cold whole-grain cereal – 1 cup
o Wheat germ - 2 Tbsp
o Kasha – ½ cup
o Quinoa – ½ cup
o Whole-grain pasta – ½ cup


Other things to include daily

• Vitamin C
o OJ - 1 cup
o Grapefruit - ½

• Iron
o Liver
o Kale, collards
o Potatoes with skin
o Spinach, spirulina
o Dried fruit

• Fats
o Cheese – 1 oz
o Whipped Cream – 2 Tbsp
o Whole milk – 1 cup
o Peanut butter – 1 Tbsp
o Egg yokes
o Avocado
o Tofu
o Salmon
o Meat
o Oil, margarine