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total of 3 slices per day.
Restrict dried or canned fruits. You can have 1/2 of a fresh fruit of your choice (i.e. apple, orange, pear, slice of cantaloupe) a day or a whole fruit every other day.
Starches - Potatoes (baked, broiled, or boiled), noodles, macaronis, spaghetti, corn, rice ARE NOT limited during active weight loss period. You will not gain weight from carbohydrates foods. You are encouraged to eat complex carbohydrates - vegetable in origin (not pure, refined sugars) - which are both filling and excellent for satisfying your appetite. A good example is a 2-3 ounce serving of sugar-free cereal such as Shredded Wheat™, Total™ for breakfast or a baked potato with fat-free cheese for lunch.
Soups - Stick to homemade soups with natural broth and fresh vegetables. Some of the Healthy Choice™ "fat free" soups are excellent alternatives - just don't eat a package of crackers (loaded with fat) with them.
Dairy Products: Good sources of calcium and many vitamins; daily use is recommended, especially for women of all ages.
Milk - use low-fat - 1% or skim milk; have one cup (8 ounces) per day. No chocolate milk (because of higher fat content).
Cheese - any low-fat or, preferably, fat-free cheese is allowed; 2-3 ounces per day.
Cottage Cheese - low fat or plain; 1-2 cup (8-16 ounces) per day.
In general, yogurt, sour cream, or "Cool Whip" (even Cool Whip with "Nutra-Sweet") is high in fat and should be avoided. If you can find any FAT-FREE versions, you may eat in moderation. Remember: portion control is the key. Your one guiding principle: Nothing is absolutely forbidden; you can have anything you absolutely have to eat - just restrict your portions and you can make up the fat grams somewhere else. Calories do count! Just not as much as management of the fat gram intake.
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