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Northcross Medical Weight loss Center

MENUS

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BREAKFASTS- (choose one)
                **3 eggs whites
                ** one protein bar
                ** Low fat cottage cheese with fresh fruit
                **2 slices of fatfree cheese and
                  2 slices of ham on English muffin
                **Omelet
                    (2 egg whites, 1whole egg,1 or2 Canadian bacon)
                **3 slices of your favorite cold cuts (97% fat free)
                **Advantage Protein Shake
SNACKS-
                ** Fruits (apple 60 c, banana 100 c)
                ** Vegetables ( carrots, celery)
                ** Protein bar
                ** Popcorn (no butter 1/2 a bag)
                ** Pretzels (1/2 a bag)
                ** Jello (nutra sweet)
LUNCH -
                **   Soups
                **   1/2 a sandwich of (fatfree cheese and 3 slices of ham or turkey)
                **   Salad(minimal dressing)
                **   Lean cuisine
DINNER-
** Calculate how much calories you have eaten for the day
      and proceed from there**
           ** 3 oz to 6 oz of meat (chose lean meat or fish)
                1/2 cup of starch ( rice, mashed potatoes , noodles)
                all you can eat steam vegetables
OR     **choose an entree from Lean Cuisine
             or Weight Watchers Dinners

***MAKE A DIET DIARY AS WE OFTEN
UNDERESTIMATE HOW MUCH WE EAT,
YOUR DIET DIARY IS A NECESSARY STARTING POINT TO SEE WHAT TYPE OF EATER YOU ARE.

THREE TYPES OF CARBS :
GOOD----FRUITS,VEGETABLES, AND WHOLE GRAINS
BAD-------STARCHES AND SUGAR
UGLY -----ALCOHOL

FAT FACTS:
**GOOD FATS** -MONOUNSATURATED FATS Are the best fats, they are liquid at room temperature and are found in olive oils, peanut oils, canola oils, most nuts and avocados. They can lower your cholesterol , especially the bad LDL and raise your good cholesterol HDL.

**NOT- SO-GOOD FATS**-POLYUNSATURATED FATS Are usually liquid fats that made from vegetables such as corn oils, sun flower, they are acceptable in very small amount.

**BAD FATS**-SATURATED FATS Are ususally solid as the body uses them to produce LDL cholesterol. Saturated fats usually come from animal sources that include meats, cheese, butter, milk and whole-milk dairy products., some are found in tropical oils like coconut and palmkernel oils.TRIGLYCERIDES Are another kind of bad fat. IF you eat excess amount of cakes, pies, candy and soda or drink excessive alcohols. the liver converts these excess calories into fats called triglycerides.

** VERY BAD FATS**- TRANS FATS Are the very bad fats , the worse that exist. They are hydrogenated polyunsaturated fats , these fats are implicated in risk factors for diabetes, insulin resistance, coronary heart disease, hart failure and certain cancers.

AVOID TRANS FATS !!!

FIBER FACTS--
FIBER is the part of plant foods that cannot be digested completely so it passes through the digestive tract. Fiber is not found in foods of animal origin such as meat or dairy products. Fiber actually removes fat from your body, in addition, high fiber foods have a high bulk ratio thus satisfying your hunger more quickly, takes time to chew and have fewer calories therefore makes you feel fuller sooner which consequently enable you to lose weight.
Fiber also contain health-protecting phytochemicals that have cancer fighting abilities. Fiber also help decreased the incidence of certain GI, metabolic and cardiovascular diseases.

EAT MORE FIBER!!


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