What Can I Eat?

Healthy Eating Program


Body Weight Loss


  • The meal plan is well-balanced, nutritious, and satisfactory. It is supportive to the heart health, as it is low in salt, saturated fat, trans fat & cholesterol and rich in monounsaturated fat, omega 3, antioxidants and fiber.
  • Helps to control blood pressure, as it is low in sodium, rich in potassium, low in saturated fat and aids in weight loss.
  • Helps to reduce the risks of developing diabetes, as it is low in refined Carbohydrates and aids in weight loss.
  • Supports the bones health, as it is rich in calcium and vitamin D
  • Helps support the immune system.
  • Helps regulate the bowel motion, as it is rich in fiber and fluids.
  • Rich in the nutrients needed for the skin and hair health.

  NutritionalPrescription: Calories = 1200/day Distributed over 3 meals and 3 snacks.

NutritionalDistribution: CHO  50% Fat    30% Protein 20%  

Meals Distribution: –      Non-fat milk/butter milk or non-fat yogurt = 3 cups/day –      Fruits/unsweetened fruit juice = 3 servings/day –      Vegetable (non-starchy) = 6 servings/day –      Starch choices = 3 servings/day –      Very lean protein choices = 8 servings/day –      Healthy oil = 2 teaspoons /day


  • 1 cup of non-fat milk
  • 1 choice of bread (one slice of whole wheat bread or ½ cup unsweetened cold/hot cereal).
  • 2 choices of lean protein, 60 grams, such as low fat cheese, eggs (not fried) or low fat labneh.
  • 1 choice of fruit or ½ cup of unsweetened fruit juice.

  Mid-morning Snack:

  • 1 choice of fruit or ½ cup of unsweetened fruit juice.


  • 1 cup fat-free soup (vegetable or broth)
  • 1 choice of bread (one slice of whole wheat bread, or 1/3 cup cooked rice or pasta, or one medium potato (100 grams, baked or boiled).
  • 2 choices of non-starchy vegetables (one bowel of salad or steamed vegetables), without adding fat.
  • 3 choices of lean protein, 90 grams of skinless poultry, baked/grilled fish or lean beef/lamb).
  • 1 teaspoon of healthy oil.

  Mid-afternoon Snack:

  • 1 choice of vegetable, as salad, without oil or dressing added. Vinegar or lemon or zero caloric dressing is optional).
  • 1 choice of non-fat milk yogurt or laban or (1 cup).


  • 1 cup fat-free soup (vegetable or broth)
  • 1 choice of bread (one slice of whole wheat bread, or 1/3 cup cooked rice or pasta, or one medium potato,100 grams, baked or boiled or roasted.
  • 2 choices of non-starchy vegetables (one bowel of salad or steamed vegetable), without adding fat.
  • 3 choices of lean protein 90 grams of skinless poultry, baked/grilled fish, or lean beef/lamb.
  • 1 teaspoon of healthy oil

    Evening Snack:

  • 1 choice of fruit or ½ cup unsweetened fruit juice.
  • 1 choice of non-fat milk or yogurt or butter milk (1 cup).
  • 1 choice of non-starchy vegetables, such as salad.


  • Drink around 8 cups of water/day, preferred to be between the meals.
  • Practice a regular exercise, such as daily walking for 45-60 minutes.

  Tips to Reduce Fat and CholesterolIntake:

  • Bake, roast, grill or boil your meats rather than frying them.
  • Choose chicken, fish and lean cuts of meat (6-7 ounces daily).
  • Trim off visible fat before and after cooking. Remove the skin off chicken and turkey.
  • Do not add flour, bread crumbs or fat to your food when preparing it.
  • Use skim milk and its products rather than whole milk and full-cream milk products. Milk requirement: adults 2-3 cups daily, children 3 cups daily, pregnant/lactating women 4 cups daily. Calcium and vitamin D in milk is needed to maintain your bones and teeth health.
  • Limit your intake of egg-yolk to three per week to limit your cholesterol intake
  • Eat less organ meats (liver, kidney, heart and brains).
  • Use liquid vegetable oil, in moderation (3 teaspoons daily), such as canola oil corn oil, olive oil, sunflower oil, rather than butter, ghee, animal fat, palm and coconut oils.
  • Watch hidden fats (in biscuits, sausages, canned meat, pastries). Always read the nutrition facts on food label.

  Importance of Fiber:

  • Fiber decreases the stomach emptying of its content into the intestine, reduces hunger and prolongs satiety. Foods rich in fiber naturally contain less fat and less calories.
  • Fiber also helps to improve blood sugar, blood pressure and cholesterol levels and reduces the risk of colon cancer.

  For good Nutrition and to StayHealthy, Remember these Points:

Increase your Fiber Intake:

Using whole grain cereals and breads, dried beans, peas and

  • lentils.
  • Using fresh vegetables rather than canned ones.
  • Increasing the intake of green leafy vegetables.
    • Steaming the vegetables and not over cooking them.
    • Using fresh whole fruits rather than canned or juices

  Other Healthy Tips:

  • Moderate your caffeine intake (3 cups of coffee or tea per day). Do not make your tea or coffee strong.
  • Use less salt or salty foods and commercially processed foods. Use herbs and spices for flavoring. Enjoy your food with less salt.
  • Use less sugar, candies and sweets. Replace your sweets by fresh fruits.
  • Do not skip meals, as skipping meals are bad options for heath and do not contribute to weight loss. Three well-balanced meals are needed in addition to 2-3 snacks.
  • Exercise moderately and regularly. Exercise burns calories, enhances the body’s ability to burn fat for fuel, helps to control blood sugar and blood pressure, helps to lower cholesterol level, improves the body’s immunity and reduces the risk of heart attack and stroke. Daily brisk walking for 45-60 minutes is recommended.
  • Do not smoke and avoid passive smoking. Make your home, car and work place smoke free.
  • Keep a record for your exercise (type, frequency, duration) and a record for your food intake. Show them to your counselor/
  • Shop for healthy foods and do not shop when you are hungry.

    Long-term WeightManagement:  

  • If you have been able to lose weight, good for you, you have taken the extra strain off your heart and lowered your risk of heart problems. Keeping the extra weight off is often a greater challenge.

But you can do it.

  • Long term weight control requires lifestyle changes,especially new eating behavior and exercise. Simply it means eat a little less and exercise a little more for the rest of your life.
  • Maintain regular physicalactivity to improve your metabolic rate. It increases the muscles content in your body and helps to control your appetite. Exercise increases your feeling of well-being and promotes your health.
  • Obtain family and friendssupport: positive support has an impact on successful weight maintenance.

  Family members, friends and colleagues, adopting the same eating behavior and exercising together can provide the support needed for long-term success.

  • Motivation: maintaining good health and well-being motivate you to continue maintaining their healthy body weight.
  • Avoidance of negativefeelings, such as stress. Following the guidelines to control the stress helps to avoid over-eating. Some people may eat a lot once they have more stress in their life or may quit their physical activities.
  • Do not test yourself: after achieving weight loss, it is not recommended to try eating high calorie foods to see if you will gain weight or not.
  • Set ReasonableGoals

–      Rigid dieting, weight cycling and excessive precautions can also be harmful.

–      Focusing on health risks associated with obesity, such as elevated blood pressure, blood sugar, cholesterol, joint and back pain and many other serious health problems are more helpful than emphasizing on weight loss per se or on what the scale says

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