John
01-06-03, 02:20 PM
Lets review the 1st stage (http://www.diettalk.com/forums/showthread.php?s=&threadid=20933) of bttb.....
Remember.. you stay at each stage until your comfortable with it as this is a lifestyle change, not a diet..... oh and watch your portion sizes.
Add 2-4 servings of fruits and 3-5 servings vegetables, a day, into your diet.
Remember this is a lifestyle change... to change, in this case, your eating habits to be more healthy. If your eating more fruits and vegetables (without sauces), you should be eating less food that is bad for you.
Why fruits and vegetables?
Most are low in fat ... as long as you don't put anything on them.
Good source natural fiber.
Good source of antioxidants--including vitamin C, lutein and beta-carotene.
A higher intake of potassium, which is abundant in many fruits and vegetables and is associated with lower blood pressure.
Can reduce cardiovascular disease.
Vegetable Group - 3-5 Servings a day
Different types of vegetables provide different nutrients. Eat a variety.
Include dark-green leafy vegetables and legumes several times a week--they are especially good sources of vitamins and minerals. Legumes also provide protein and can be used in place of meat.
Go easy on the fat you add to vegetables at the table or during cooking. Added spreads or toppings, such as butter, mayonnaise, and salad dressings, count as fat.
Vegetable can be:
1 cup of raw leafy vegetables
1/2 cup of other vegetables cooked or chopped raw
3/4 cup of vegetable juice
Fruit Group - 2-4 Servings day
Choose fresh fruits, fruit juices, and frozen, canned, or dried fruit. Go easy on fruits canned or frozen in heavy syrups and sweetened fruit juices.
Eat whole fruits often--they are higher in fiber than fruit juices.
Count only 100 percent fruit juice as fruit. Punches, ades, and most fruit "drinks" contain only a little juice and lots of added sugars.
Fruit can be:
1 medium apple, banana or orange
1/2 cup of chopped, cooked, or canned fruit (for the challenge.. no added sugar kinds)
3/4 cup of fruit juice (for the challenge.. no added sugar kinds)
Not all vegetables are considered a vegetable. Potatoes (including french fries or wedges) are vegetables but are considered a starch on the food pyramid, so do not count them for this challenge.
Take a look at our nutritional information page (http://www.diettalk.com/sections.php?op=viewarticle&artid=64).. under "Produce Isle - Fruits and Veggies"... you can find some nutritional information for fruits and veggies.
Remember.. you stay at each stage until your comfortable with it as this is a lifestyle change, not a diet..... oh and watch your portion sizes.
Add 2-4 servings of fruits and 3-5 servings vegetables, a day, into your diet.
Remember this is a lifestyle change... to change, in this case, your eating habits to be more healthy. If your eating more fruits and vegetables (without sauces), you should be eating less food that is bad for you.
Why fruits and vegetables?
Most are low in fat ... as long as you don't put anything on them.
Good source natural fiber.
Good source of antioxidants--including vitamin C, lutein and beta-carotene.
A higher intake of potassium, which is abundant in many fruits and vegetables and is associated with lower blood pressure.
Can reduce cardiovascular disease.
Vegetable Group - 3-5 Servings a day
Different types of vegetables provide different nutrients. Eat a variety.
Include dark-green leafy vegetables and legumes several times a week--they are especially good sources of vitamins and minerals. Legumes also provide protein and can be used in place of meat.
Go easy on the fat you add to vegetables at the table or during cooking. Added spreads or toppings, such as butter, mayonnaise, and salad dressings, count as fat.
Vegetable can be:
1 cup of raw leafy vegetables
1/2 cup of other vegetables cooked or chopped raw
3/4 cup of vegetable juice
Fruit Group - 2-4 Servings day
Choose fresh fruits, fruit juices, and frozen, canned, or dried fruit. Go easy on fruits canned or frozen in heavy syrups and sweetened fruit juices.
Eat whole fruits often--they are higher in fiber than fruit juices.
Count only 100 percent fruit juice as fruit. Punches, ades, and most fruit "drinks" contain only a little juice and lots of added sugars.
Fruit can be:
1 medium apple, banana or orange
1/2 cup of chopped, cooked, or canned fruit (for the challenge.. no added sugar kinds)
3/4 cup of fruit juice (for the challenge.. no added sugar kinds)
Not all vegetables are considered a vegetable. Potatoes (including french fries or wedges) are vegetables but are considered a starch on the food pyramid, so do not count them for this challenge.
Take a look at our nutritional information page (http://www.diettalk.com/sections.php?op=viewarticle&artid=64).. under "Produce Isle - Fruits and Veggies"... you can find some nutritional information for fruits and veggies.