Quality of Life Nutrition Plan

To properly fuel your body for your exercise routine, the Quality of Life program suggests a lifestyle diet that helps you follow the Approved Foods and the Foods to Avoid. 

** Always consult a qualified medical professional before beginning any nutritional program or exercise program. **

Most diets restrict certain valuable nutrients that your body needs. A high protein diet usually restricts carbohydrates, limiting many essential vitamins and fiber. A low fat diet often limits the necessary protein and “good” fat the body needs for muscle development and improved cholesterol levels.

This lifestyle diet is based on low fat, high fiber, high protein, high antioxidant and vitamins while being full of flavor. It incorporates portion control to increase metabolism; you will eat more frequently and smaller meals. You will start with your larger meals earlier in the day and taper off as the day goes on. Don’t let yourself go hungry, but avoid eating so much that you feel stuffed.

SAMPLE MEAL PLAN

7:30 a.m. - Breakfast (Large meal)
Oatmeal, peanut butter sandwich, bowl of cereal, regular egg or egg white omelets, yogurt and fruit and nuts, fruit, and a large glass of skim milk

Breakfast can be any variation and anything on the approved list (not to exceed 600 calories for men and 400 calories for women).

10 a.m. - Snack
Yogurt, fruit, nuts, peanut butter sandwich, hummus and vegetables, tabouli, etc.
(Snacks should not exceed 300 calories for men and 200 calories for women.)

Noon - Lunch
Approved list. (Not to exceed 500 calories for men and 350 for women.)

3 p.m. - Snack or Bowl of Soup
Approved list. (Not to exceed 250 calories for men and 200 calories for women.)

6 p.m. - Dinner
Approved list. (Not to exceed 500 calories for men and 350 calories for women.)

*8 p.m. - Snack or Bowl of Soup
No carbohydrates. (Not to exceed 200 calories for men and 150 calories for women.)
A snack is optional. If you’re not hungry, don’t eat it.
 
You can eat up to four servings of fruit per day, unlimited vegetables, four servings of whole grains, and two ounces of nuts.

You should have a full serving of protein at each meal and at least some with each snack.

Approved Foods – Fruit, Vegetables, Whole Grains, Nuts, Legumes, Lean Meats
*If you have food allergies, please consult with your physician before committing to these suggested foods.

Antioxidants	Fiber	Protein	To Lower Cholesterol
Berries Grapes Oranges Plums Pineapples Kiwi Grapefruit Apple Tomato Kale Chili Pepper Red Cabbage Peppers Parsley Artichokes Brussel Sprouts Spinach Lemon Ginger Beans Legumes Soy Beans Sunflower Seeds Nuts Green Tea	Apple w/skin Banana Blueberries Avocado Pear Whole Grains Bran Cereal Beans Lentils Nuts Oats	Lean cuts of meat Chicken Turkey Fish Eggs (Egg White) Beans & Legumes Nuts Skim Milk Yogurt Peanut Butter	Whole Grains Berries (fruits) Nuts Beans and Legumes Avocado Olive Oil Greek Yogurt

Foods to Avoid

Sugar                                                 Sweets Cookies Cakes Most pies White anything (bread, rice, pasta) Candy bars Chips Fatty meats Mayonnaise-based dressings

Donuts                                     Most ice cream Anything deep fried Most pizza White flour Regular soft drinks Processed meats Any milk other than skim Crackers Alcohol (moderate use acceptable)

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