Your body is a natural detoxifier – In ScienceBasedMedicine, we learn that, “The liver performs a series of chemical reactions to convert toxic substances into ones that can be eliminated in bile, or the kidneys. The liver is self-cleansing – toxins don’t accumulate in it, and unless you have documented liver disease, it generally functions without any problem. The kidney excretes waste products into the urine – otherwise the substance stays in the blood. To argue that either organ need a “cleanse” is to demonstrate a profound ignorance of human physiology, metabolism, and toxicology.”
More info in my article from CuencaHighLife.com.
But no doubt, we eat foods that aren’t the best for us – we may drink too much alcohol and not enough water. Getting the recommended servings of fruits and vegetables daily may take some planning, but I guarantee that if you follow this eating plan for at least a week, you’ll get fabulous nutrition without being hungry or resorting to a “detox” diet plan.
Prepare to succeed! Go shopping, stock up on fruits and vegetables, whole grains, lean protein, and dairy (if you choose) –
If you are hungry, feel free to add more vegetables – they are unlimited – this guide is the minimum servings you need daily.
A great website with a FREE database of foods is the USDA’s SuperTracker.
First, create your profile. Then, choose your goals – weight loss, maintenance, or weight gain – you can even get recommendations for pregnancy – pre-pregnancy, or first, second, or third trimester. Put in your vitals – height, weight, age, sex – and goal – and see the recommendations for nutrition, portions, and even click on each food to find out more. It’s our USA Tax Dollars at work!
Calories Equal Food: What to Eat: How Many Servings Do You Need?
Make Your Menus: click here for information about serving sizes of fruits and vegetables
| Second Nature EatingEating smaller meals more frequently works ideally for me: I translate this eating pattern into portions: for example, | ||
| 1300-1400 calories | 1500-1600 calories | |
| Breakfast | ~250 | ~300 |
| Lunch | ~400 | ~500 |
| Dinner | ~400-500 | ~500 |
| Snack | ~100 | ~100-150 |
| Snack | ~100 | ~100-150 |
| Snack | ||
| What To Eat? | 1300-1400 | 1500-1600 |
| Starches: grains, breads, legumes, starchy vegetables | 4 | 5 |
| Meats and meat substitutes: Non-meat eaters, estimate ¼ cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce of meat – 3 oz of tofu has 8 g of protein – see more substitutes ideas here. |
4-5 | 6-7 |
| Dairy and Dairy Substitutes: per cup – can choose unsweetened soy milk or soy yogurt. | 2 | 2 |
| Crunchy Vegetables: 1 cup raw or 2 cups leafy greens or 1/2 cup cooked | At least 4- more is fine | At least 4-more is fine |
| Fruits: 1 small-med piece or 1 cup chopped or 2 tbs dried – I don’t recommend juice | 2+ | 2+ |
| Added fats and oils – -light spreads (avoid all partially hydrogenated fats, margarine), avocado is great! oils like olive or canola oil-based salad dressing are best – buy organic if possible | 1-2 | 3+ added |
| Other treats, such as wine or chocolate, depending on your activities! |
| Sample Menu | 1300-1400 |
| Breakfast:~250 calories
1 milk 1 fruit 1 starch |
1 cup nonfat milk: 1 milk—80 calories1 cup berries: 1 fruit—60 calories
about 3/4 cup cooked oatmeal: 1 starch—approximately 100 calories Total: ~240 calories |
| Snack:~100 calories
1 milk |
1 6-ounce cup unsweetened yogurt: 1 milk—100 calories |
| Lunch: ~400 calories2 meat
2 starches Veggies |
2 slices whole grain bread or cup of quinoa: 2 starch—200 calories2 ounces turkey or tuna or salmon: 2 protein/meat—200 calories
Mustard Carrots and cucumbers—free |
| Snack: ~100 calories1 fat | 1 small handful almonds (24): 1 fat—approximately 100 calories |
| Dinner: ~4003 meat
1 starches 2 veggies 2 fat |
3 ounces broiled fish: 3 lean protein—210 calories1 small baked potato with salsa: 1 starch—100 calories
Broccoli and tomatoes, sautéed in nonstick pan with ½ tsp olive oil and herbs: free veggies plus 1 fat—50 calories Tossed salad with vinegar, lemon, and ½ tsp olive oil—50 calories |
| Snack ~1001 fruit
1 milk |
Sugar-free hot chocolate—60 calories½ Granny smith apple, sliced thin—40 calories |
| Sample Menu | 1500-1600 |
| Breakfast:~300 calories
1 milk 1 fruit 1-2 starch |
1 cup of nonfat milk: 1 milk—80 calories1 whole cup berries: 1 fruit—60 calories
1- cup cooked oatmeal cereal: 1-2 starch—approximately 150 calories |
| Snack:~150 calories
1 milk 1 fruit |
1 6-ounce cup unsweetened yogurt: 1 milk—100 calories1 whole orange: 1 fruit—60 calories |
| Lunch:~500 calories
3 meat 2 starch 1-2 fat vegetables |
Large tossed salad: free vegetables3 ounces canned salmon or broiled fish: 3 meat
Whole wheat pita bread: 2 starch 1 tablespoon nonfat salad dressing: 1 fat |
| Snack: ~100 calories1 milk
½ starch |
1 nonfat unsweetened yogurt or Greek yogurt: 1 milk2 tablespoons nugget cereal or wheat germ: ½ starch |
| Dinner: ~500-6003 meat
1-2 starch 1 fat |
Shrimp with broccoli4 ounces medium-sized shrimp sautéed with 1 teaspoon olive oil; garlic, tomatoes, red peppers, and snow peas:
3-4 lean protein, 1 fat—approximately 300 calories Big tossed salad with vinegar, lemon, and ½ tsp olive oil—50 calories ½- 1 cup brown rice: 1-2 starch—100-200 calories |
| Snack ~1001 milk
1 fruit |
Sugar-free hot chocolate—60 calories½ Granny smith apple, sliced thin—40 calories |
| Total: about 1500-1600 calories | Opt for a glass of red wine or a square of dark chocolate—approximately 100 calories |