Carbohydrate control - Eating plan

As part of Dr. Kweethai's Life Enhancement Training, she provides recommendations for healthy eating. The following is a good place to start. From there, Dr. Kweethai provides more specific recommendations based on the needs of individual clients.


Carbohydrate control
Insulin Glucose Metabolism
  • Record everything you eat for a week
  • Pay attention to serving sizes
  • Learn to identify different types carbohydrates and the Glycemic Index scores associated with them
  • Graze - Eat 6 times a day (learn portion control)
  • 3 servings low-fat dairy per day
  • 3 servings whole-grained foods per day
  • Daily vitamin supplement
  • 2 fish meals a week
  • 5 servings of fresh fruits and vegetables per day
  • 40 grams per day of Fiber
  • Limit fat to 60 grams per day
  • 10,000 steps per day
  • At least one hour per day of physical activity
  • Eliminate nibbling and between-meal snacks
  • Limit portion sizes
  • Eliminate empty calories and non-nutritious foods (junk food)
  • Drink lots of water (at least 96 ounces per day)

To make it easier

  • Don’t allow yourself to get hungry (Eat before you feel hunger)
  • Drink lots of water
  • Eat a protein snack before going out
  • Cut meals in half when eating out (DOGGY BAG the rest)
  • Choose raw food whenever possible
  • Ask for oil and vinegar and make your own dressing

Keep a record

Food diary
Most people resist keeping a record of what they eat. It is tedious and inconvenient. Yet, the results are very enlightening. The record usually contradicts what you THINK your food habits are. And that new awareness is a big step toward making changes.
Food diary.dotx.docx
Microsoft Word Document 83.5 KB

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