DIET

DIET TIME!

You are either in or you’re out!

4.1.11 – 7.8.11

Starting an intelligent diet starts with the following…



 PLAN, PREPARE, and go FOOD SHOPPING

o Get used to comparing nutrition labels

o You will quickly notice the ways in which products hide certain

unhealthy ingredients



 PORTION CONTROL. Eat slowly. Let your body digest and recognize

when it is full. Do not inhale your food because your body does not have

time to realize that you have overindulged until it is too late. Do not eat

until you feel full, eat until you feel satisfied.



 MULTIVITAMIN in the AM during breakfast (Vitamin Shoppe = Ultimate Man)



 DO NOT DRINK YOUR CALORIES. Stick with water or seltzer



 Limit your intake of CHEESE & Dairy…if you must eat cheese select the LOW

FAT kind. If you can avoid dairy try to as best as you can.



 Bread – you can have but make sure it is whole wheat / grain, a thin, or a wrap



 ZERO FAST FOOD… Zero soda, no diet soda = try club soda!



 These are your new best friends…

o Balsamic Vinegar (other dressings = up to 500 calories on your salad)

o Olive Oil

BREAKFAST OPTIONS





 Quaker Oats Oatmeal (grains = good carbs = ENERGY) NO INSTANT

o Add Cinnamon and/or Fruit (bananas, berries, nuts)

o If you need juice (OJ) have a very small glass  high in sugar

 Eggs

o Egg whites / egg beaters (yolk is ¾ of your cholesterol for the day

o Add any of the following to your egg whites  onions, peppers, tomatoes,

low fat cheese, turkey pepperoni, garlic, hot pepper flakes, minimal salt,

pepper, purdue chicken cuts)

 Cereal

o Cereal that is high in fiber and low in added sugar

o Add berries, dried fruits, and nuts

o Have yogurt with granola (that is your 1 yogurt for the day)

 Whole Grain Pancakes / Waffles (once a week at most)

o Great source of carbs but be gentle with the syrup. Try the healthier

syrups…you cannot tell the difference (NO BUTTER PLEASE)





LUNCH OPTIONS





 Salad is your best bet

o Add any of the following to your salad…

o Grilled chicken, tuna salad, Avocado, tomato, peppers, onions, chick

peas, beans, nuts (shaved pistachios / almonds), balsamic vinegar,

carrots, beets

 Any type of fruit will also be good to have at this time

o grapefruit, apple, orange / clementine, plum, peach, pear, nectarine, kiwi,

 If you didn’t have a yogurt during breakfast then you can have one at this time

 An apple with peanut butter satisfies your sweet tooth (this is also an excellent

source of protein and complex carbs after a workout)





DINNER OPTIONS





 Try to eat your last meal no later than 8:00pm

 Include lean meats and fish

o Chicken / Beef / Ground Turkey / Turkey Sausage (lean grade 90+%)

o Tilapia, Salmon, Swordfish (avoid breading)

 Salt, pepper, and olive olive oil go a long way in order to increase flavor

 Try making rice / couscous with a bag of mixed vegetables. Lay grilled meat/fish

over the rice/couscous for a healthy and quick dinner…very filling

 Baked potatoes and sweet potatoes are excellent but avoid smothering them with

butter and sour cream (eliminate any dairy)

 Stock up on frozen vegetables when they are on sale. They take 5 minutes to

heat up and are fairly inexpensive when they are on sale

 This vegetable medley is one of my favorites.

o ground turkey, zucchini, garlic, salt, pepper, crushed tomatoes, and olive oil

o Chop and mix everything in a large pot, heat for 15 minutes over the

stove, and you have a very healthy and great tasting lunch, dinner, or

snack high in protein, carbs, and vitamins



SNACK OPTIONS





 Any type of FRUIT (apples, oranges, plums, peaches, nectarines,

grapefruit, melon

 BERRIES (the darker the berry the healthier it is (blackberries, blueberries

raspberries, and strawberries)

 NUTS (pistachios and almonds are the best – unsalted mixed are OK as well)

 ALL NATURAL PEANUT BUTTER (w/ or w/o the oil on top of the jar) this is

great for spreading on crackers or rice cakes

 HUMMUS – awesome alternative to junk food. Good source of vitamins and

minerals

 VEGETABLES – w/ hummus, peanut butter, or just plain

 RICE CAKES – Get a few packages. Look at the nutrition labels and see which

brand/flavor best suits you. Plain is always the healthiest…add pb or hummus

and it is actually pretty good.





Ratta is opening up his diet with the following meals & snacks:



4.1.11



6:30 am Breakfast Egg Whites (3-4) omlete with peppers, onions, tomatoes, spinach)

9:30 am Snack #1 1/2 grapefruit and rice cakes

11:15am Salad with beets, chickpeas, tuna, cucumber, tomato, peppers,

Lunch onions, black olives, shaved almonds, balsamic vinegar – yogurt/trail

mix

3:00 pm Snack #2 Apple w/ peanut butter

7:00 pm Dinner Sushi







If you want to experiment try these healthy breakfast options:



MICROWAVE APPLE CINNAMON OATMEAL

http://www.foodnetwork.com/recipes/food-network-kitchens/microwave-apple-

cinnamon-oatmeal-recipe/index.html



MIXED BERRY SALAD

http://www.foodnetwork.com/recipes/food-network-kitchens/mixed-berry-salad-

recipe/index.html

Week of 4.11.11 – 4.17.11



This is what I plan on eating for dinner this week. I went bazerko at Stop & Shop and purchased a

ton of healthy foods for this week. Here is a mini breakdown



Breakfast Options

 Raisin Bran Crunch cereal (on sale) with Nonfat Milk

 Tropicana Orange Juice (on sale)

 Kashi Blueberry Clusters Cereal (on sale)

 Egg Beaters (egg whites) with onions, peppers, cherry tomatoes, garlic, and cut up

purdue chicken cuts)

 Oatmeal with Blackberries and Cinnamon



Lunch Options

 Romaine Lettuce with sliced chicken / turkey breast from the deli (sliced tomato

& mustard) NO mayo!

 Zucchini, garlic, tomato, salt, pepper, ground turkey mish mosh

 Tuna, chopped red onion, olive oil, red pepper flakes, balsamic vinegar on rice

cakes



Dinner Options (from the Food Network Website)

 Garlic Basil Shrimp http://www.foodnetwork.com/recipes/ellie-krieger/garlic-

basil-shrimp-recipe/index.html

 Turkey-Avocado Clubs http://www.foodnetwork.com/recipes/food-network-

kitchens/turkey-avocado-clubs-recipe/index.html

 Honey Soy-Grilled Salmon http://www.foodnetwork.com/recipes/food-network-

kitchens/honey-soy-grilled-salmon-with-edamame-recipe/index.html

 Vegetable Meatloaf with Balsamic Glaze

http://www.foodnetwork.com/recipes/bobby-flay/vegetable-meatloaf-with-

balsamic-glaze-recipe/index.html

 Chicken-Zucchini Alfredo http://www.foodnetwork.com/recipes/ellie-

krieger/chicken-zucchini-alfredo-recipe/index.html



Snack Options

 Rice Cakes with Omega 3 Peanut Butter

 Grapefruit

 Blackberries

 Apples with Omega 3 Peanut Butter

 Almonds & Pistachios