This plan is based on a popular weight-loss organization:
Eat minimum of 5 servings of fruit and veggies a day. Drink at least 6 glasses of water/day. Eat only until you feel satisfied, not full!
Only eat whole grains. Cut out bread and eat brown rice, whole wheat pasta or potatoes once per day.
Eat from the following:
Vegetables:
o Fresh, frozen or canned (without added sauce, fat or sugar)
o Tomato paste, puree and sauce
o Vegetables cannot contain ingredients that are not Core Foods (e.g., regular refried beans, pork & beans, corn in butter sauce, dried tomatoes packed in oil, French fries and sweet pickles are not Core Foods)
o Vegetable juices are not Core Foods
Fruits:
o Fresh, frozen or canned fruits (without added sugar)
o Canned fruit must be packed in water or juice (not syrup) and drained before eating
o Unsweetened applesauce is a Core Food, but sweetened applesauce is not
o Dried fruits are not Core Foods
o Fruit juices are not Core Foods
Soups:
o Fresh, canned, frozen or homemade soups made only with Core Foods
o Bean soup (e.g., lentil soup, split pea soup)
o Bouillon
o Broth-based soup
o Tomato soup
o Cream soups are not Core Foods
Fat-Free Dairy Products and Dairy Substitutes:
o Fat-free milk, cheese and sour cream
o Soy milk, cheese and yogurt (plain)
o Weight Watchers Smoothies or fat-free, sugar-free instant hot cocoa or reduced-calorie dairy shakes limited to once a day
Egg and Egg Substitutes:
o Whole eggs, egg whites and egg substitutes
Ready-To-Eat Cold Cereal:
o Puffed wheat, puffed rice, shredded wheat, and 100% bran cereals that do not contain added sugar
o Cold cereals are limited to one meal a day and must be eaten with fat-free milk or fat- free plain yogurt
Cooked (Hot) Cereal:
o Cooked (hot) cereal
o Any plain variety that does not contain added sugar
Grains and Starches:
o Whole-wheat pasta, brown rice, potatoes, and grains
o Starchy vegetables (e.g., peas, corn)
o Whole-wheat pasta or brown rice or potatoes is limited to one meal a day
Lean Meat, Poultry, Fish and Meat Substitutes:
o Beef, lamb, pork and veal:
+ At the meat case look for cuts from the “loin,” “round,” and “leg”
+ Organ meats
o Poultry – Chicken and turkey:
+ Fresh, frozen, or canned.
+ Organ meats (e.g., chicken livers)
o Fish and shellfish:
+ Fresh, frozen, or canned, any variety
o Meat substitutes:
+ Dried beans and lentils
+ Tofu, any type
+ Vegetarian burgers, frozen
Details
o Beef, lamb, pork and veal:
+ Choose visibly lean cuts and trim any excess fat
+ Ground beef with no more than 7% fat or ground turkey or ground chicken is limited to one meal a day
+ Processed meals such as deli products and hot dogs are not Core Foods
o Poultry – Chicken and turkey:
+ Trim any visible fat before preparing and remove skin before eating
o Fish and shellfish:
+ Canned varieties must be packed in water, broth, or tomato juice (not packed in oil)
Oils and Condiments:
o Fat-free salad dressings
o Fat-free margarine
o Fat-free mayonnaise
o Nonstick cooking or baking spray
o Extracts, flavorings, and herbs
o Select other condiments and extras
o Include 2 teaspoons of olive, canola, safflower, sunflower, or flaxseed oil each day
Beverages:
o Coffee (without sugar)
o Tea (without sugar)
o Diet soft drinks
o Club soda
o Seltzer (plain or flavored, unsweetened)
o Water
o Beverages containing alcohol are not Core Foods
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