The L.A. Diet Eating Plan

A lifestyle of eating that promotes health

Getting started on  the right foot is important for learning good nutrition and giving your body what it needs.  Too many diets fall short on providing a well balanced eating plan. It's important to include the following five food groups each day.  Enjoy 6 or 7 meals-- including snacks-- and "graze" your way to a successful weight loss program!

Complex Carbohydrates: 

  • Choose at least 5 or more servings a day.
  • A serving is about a slice of bread, 1/2 cup cooked grain, or medium size potato or ear of corn.
  • Include starchy vegetables such as corn, potatoes, sweet potatoes, beans, peas, legumes, whole grains such as brown rice, oats, and barley, pasta, and whole grain breads.  
  • Choose whole grains whenever possible for optimum nutrition and fiber.
Vegetables:

  • Choose at least 8 - 10 or more servings a day.  There is no limit!
  • A serving is 1/2 cup cooked or  1 cup raw.
  •  Include all varieties of vegetables such as carrots, bell peppers, broccoli, cauliflower, dark leafy greens, tomatoes, jicama, zucchini, squash and more!
  •  Vegetables can be enjoyed in soups, salads, and as a snacks.

 

 

FRUIT:  

  • Choose at least 3 or more servings a day. 
  • A serving is a medium piece or one cup diced.  
  • Include fresh whole fruit, all varieties such as bananas, apples, oranges, grapefruit, all berries (strawberries, blueberries, raspberries)
  • Limit fruit juice for weight loss and blood sugar control. The fiber/pulp is removed. As a result, fruit juice can raise blood sugar levels.
NON FAT DAIRY
(or Fortified dairy alternatives​):

  • Choose 2 servings a day.
  • A serving is one cup milk, 6  ounces yogurt. 1/2 cup ricotta or cottage cheese.
  • Include nonfat milk, fat-free, light yogurts, fat-free cream cheese, nonfat sour cream, nonfat ricotta cheese or substitute fortified low fat soy or rice milk alternatives (fortified with vitamin B12, calcium and vitamin D). 

 

Animal Protein or Vegetarian Alternatives:

  • Choose 1 to 2 servings a day.
  • Portion size is about 3 1/2 ounces to 4 ounces cooked weight.  
  • Best choices include fish (all fish including fatty fish such as salmon) and shell fish, lean animal protein such turkey and chicken breast, pork tenderloin and lean red meat such as ground round or lean ground beef ( around 96% lean), flank steak (visible fat removed). 
  • Vegetarian alternatives: Include legumes (all varieties of beans, peas and lentils), tofu and soy alternatives including low fat veggie burgers.
General Guidelines:

  • Eat throughout the day....avoid going hungry.  Snacking is key!  
  • For weight loss, emphasize soups, salads, vegetables and starchy vegetables. 
  • Be sure to include breakfast....this sets the stage for you to burn fat throughout the day, normalize blood sugar and control overeating.
  • To reduce fat in recipes, use defatted broth and/or wine in place of oil or butter. Baking, grilling and broiling are great ways to cook with less fat.
  • For baking muffins or cakes, use pureed fruits to replace oil or butter.

 

© TheL.A DIET  copyright 2012  

It is always advisable to check with your physician before beginning any weight loss or exercise program.