YOUR ON-THE-RUN GRAB-AND-GO MEAL PLAN
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1 YOUR ON-THE-RUN GRAB-AND-GO MEAL PLAN Michi s Ladder Michi's Ladder is not a diet. It's a simple substitution plan. To lose weight, try swapping the foods you eat for similar foods in tiers 1 and 2. The more you eat in tiers 1 and 2, the more you'll increase your chances of losing weight. There are some healthy foods in lower tiers, but they're either calorie dense or nutrient deficient. To lose weight, you want to maximize the nutrients in every calorie you consume. Note on frying: Foods should be eaten raw, steamed, grilled, poached, baked, or broiled. Frying automatically drops even the best foods into tier 5 -arb P-Protein F-Fat TIER 1 PIOUS TIER Apples, with skin hard P Lentils Raspberries Artichokes (no sauce) P hickpeas P Lettuce (romaine, green or red leaf) Amaranth P herries Melon honeydew Refried beans Rice (whole-grain) Arugula itrus fruits Milk Salsa (natural, no sugar or oil) Asparagus ollard greens P Mushrooms Spelt P Barley ottage cheese Mustard Shakeology P Beans PF ucumbers Natto Spinach P Beets Egg whites P Nectarines Squash Blueberries Endive Onions Strawberries Bok choy Fish (broiled, steamed, grilled) Papayas String beans P Boysenberries Flaxseed F Peaches Sweet potatoes Bran Garlic (fresh) Pears Tea (green or black, no sugar) Broccoli P Grapefruit Peas P Tomato sauce (no sugar) Broccoli sprouts P Grapes Peppers Tomatoes Brussels sprouts P Hempseed F Pineapple Vinegar abbage Herbs Plums Water arrots Kale Prunes Yams auliflower Ketchup (homemade, no sugar) Quinoa P elery Kiwifruit Radishes Zucchini Yogurt (nonfat, no sugar) P
2 TIER 2 THE HAPPY TIER Apples, skinless orn F Mangoes Rye risp Applesauce (raw) ouscous Meat, wild game Avocados F Bagels (whole-grain) ottage cheese (low-fat) ream cheese Milk (1%) Muesli (raw, no sugar) Bananas Dates Mushrooms Nuts (raw) Bread (whole-grain) F Eggs, whole Nut butters (raw, Broths (veggie, chicken, etc., low sodium) F Buffalo, super lean (under 10% fat) Blueberries no additives) Seitan Squid Stevia Sunflower seeds Tahini Eggplant Oatmeal P Tempeh Feta cheese (lowfat) Fowl (skinless, white meat only) Olive oil F Olives F Tofu Vegetable juice ereal (whole-grain) Figs Pork tenderloin Veggie burger heese offee (black or cappuccino w/ nonfat milk) oconut F Granola (raw, no sugar) Plantains Yacon syrup Hummus Raisins Yogurt (low-fat, no sugar) Juice (freshsqueezed w/ pulp, no sugar) Ricotta cheese Applesauce (big brand) Agave nectar Almond milk Beef, ground, super lean (under 10% fat) TIER 3 THE SWISS TIER ream cheese (low-fat) Fowl (skinless, dark meat only) Fowl, ground, super lean (under 10% fat) French fries (baked) F Muesli (big brand) P Molasses Oatmeal (flavored) P Pancakes (buckwheat) Shellfish P Shrimp P Soy milk Soy nuts 2
3 TIER 3 THE SWISS TIER Beef (lean cuts) Fruit (dried) Pasta (whole-grain) Broths (veggie, chicken, etc.) Granola (no sugar added) Pickles Sugar alcohols (Truvia, & anything ending in tol) Sushi Butter (unsalted) F Honey Popcorn (plain) F Tortillas (whole wheat) F anola oil F heese (hard) Jam or marmalade (no sugar added) Ketchup (store bought, no sugar added) Potatoes (baked or boiled) Refried beans (lowfat) Veal Wine (red) heese (low-fat) Lamb (lean) Rice cakes Wine (white) hicken taco (baked) hili (no lard or sugar added) Lettuce (iceberg) Rice milk Maple syrup (natural, no sugar added) Rice (white) rackers (whole-grain) F Milk (2%) Sauerkraut Artificial sweeteners (sucralose, aspartame, saccharine, etc.) TIER 4 THE DODGY TIER rackers F Macaroni and cheese F Pudding (w/ low-fat milk) F Bagels (refined flour) ream cheese F Mayonnaise F Reuben sandwich Beef, ground, lean (under 20% fat) Fish (fried) Meat loaf Sauce (steak, etc.) Beer Bread (refined flour) Butter (salted) F Fowl (with skin) Fowl, ground, lean (under 20% fat) Milk (whole) Muffins F Graham crackers Nuts (salted or roasted) F aesar salad (w/ chicken) Ham Nut butters (processed) F anadian bacon heese, soft (including blue and goat) F Hot dogs (turkey) Ice cream (sugarfree or fat-free) F Pancakes F Peanut butter (not raw) F hips (low-fat, baked) Jell-O Pizza (thin crust veggie) obb salad Jerky (turkey) P Popcorn (w/ salt and butter) F Sherbet Sloppy Joe (lean beef or turkey) Soup (canned creamy) Soy sauce Spaghetti (w/ meatballs) Sub sandwich Sweet-and-sour sauce F Tortilla (refined flour or corn) F 3
4 offee (iced mocha latte w/ nonfat milk) P TIER 4 THE DODGY TIER Juice (from concentrate) Pork chop offee (latte w/ whole milk) Lamb chops Potato salad or macaroni salad F offee cake F Lasagna Pretzels Tuna salad or chicken salad Yogurt (frozen) TIER 5 THE NEWBURG TIER Alcohol (hard liquor) hocolate High fructose corn syrup Bacon Baked beans Beef, ground, regular, (over 20% fat) Beef taco (fried) "Breaded" foods F Breakfast sandwich (fast-food) hicken fried steak Hot dogs innamon bun F "Hydrogenated" foods F offee (mocha, macchiato, ice blended, frappé, triple caramel vanilla buzz bomb, etc.) F ookies (Oreo, etc.) F reamed veggies F reamer (nondairy) F Ice cream F Jerky (beef, pork, venison) Juice (sugar added) Lobster Newburg Potato skins (fried) F Refried beans (w/ lard) Salad dressing (creamy) F Sausage ake F Doughnuts F Margarine F Syrup andy Energy drinks Milk (cream or half-and-half) ereal (sugared) Fowl, ground, regular (over 20% fat) Nachos F Soft drinks, diet (read the studies) Soft drinks, sugared Sports drinks & foods (unless you're playing sports) Sugar (refined) Tater tots F hicken à la King French fries F Onion rings F Toaster pastries F hicken (buffalo wings, nuggets, tenders) hicken or fish sandwich, fried Gravy Pastries F Vegetable oil (cheap big brand) F Grilled cheese sandwich Pies F 4
5 hips (potato or corn) F TIER 5 THE NEWBURG TIER Hamburger (fastfood) Pizza (delivered) 5
WHOA. All foods can be eaten in moderation. In fact, you may eat a WHOA food every day. The important message is that a healthy diet contains mostly
COORDINATED APPROACH TO CHILD HEALTH (CATCH) GO SLOW WHOA list Introduction The CATCH GO SLOW WHOA list is a tool to guide children and families toward making healthy food choices. The overall message
30/50% veg oil - trans free 1 tbls 1 fat Almonds 6 1 fat Amaranth 1/2 cup 1 non-starchy vegetable Amaranth 1 1/2 cups 1 carbohydrate Angel food cake
30/50% veg oil - trans free 1 tbls 1 fat Almonds 6 1 fat Amaranth 1/2 cup 1 non-starchy vegetable Amaranth 1 1/2 cups 1 carbohydrate Angel food cake - unfrosted 1/12 cake (2oz) 2 carbohydrates Animal crackers
Allergen Chart Serving Date: 1/1/2018-1/31/2018
Allergen hart Entree Alfredo Sauce - TR100577 rustacean : ontains P: Processed in a facility that also processes M: May contain Apple innamon Breakfast Bites - TR100561 P Apple Fruit Pocket - TR100562
15 Grams of Carbs Per Serving
Bread Bagel 1 ounce Bread, Sandwich 1 slice (1 ounce) English muffin 1/2 Hot dog or hamburger bun 1/2 (1 ounce) Pita, 6 inches across 1/2 Raisin bread, unfrosted 1 slice (1 ounce) Roll, plain, small 1
Copyright 2006 American Dietetic Association. This handout may be duplicated for patient education.
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Allergen Chart Generated on: 2/1/2019
Allergen hart Entree Alfredo Sauce - TR100577 Apple innamon Breakfast Bites - TR100561 P Asian hicken Salad - TR100670 Bacon heeseburger - TR100242 Baked Potato, Plain - TR100581 BBQ Turkey Sandwich -
Acidic Fruits & Alkaline Fruits
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Allergen Chart Generated on: 2/1/2018
Allergen hart Generated on: 2/1/2018 : ontains P: Processed in a facility that also processes M: May contain Entree Alfredo Sauce - TR100577 rustacean Apple innamon Breakfast Bites - TR100561 P Apple Fruit
Note: For packaged and prepared foods, check ingredients to confirm low FODMAP.
(single serving) Note: For packaged and prepared foods, check ingredients to confirm low FODMAP. FRUITS bananas blueberries cantaloupe dragon fruit durian grapes honeydew melon kiwi kumquat lemon juice
Allergen Chart. Generated on: 12/3/2018. Powered by PrimeroEdge for: Katy ISD
Allergen hart Generated on: 12/3/2018 : ontains P: Processed in a facility that also processes M: May contain NI: Entree rustacean Alfredo Sauce - TR100577 Apple innamon Breakfast Bites - TR100561 P Asian
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Oatmeal Cereal ½ cup wholegrain, low-sugar oatmeal (GO) 1 teaspoon brown sugar (WHOA) 2 tablespoons raisins (GO) 1 cup 1% milk (GO)
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Low FODMAP Diet Fermentable Oligosaccharides (oligo few, saccharide sugar ) Disaccharides ( two sugars ) Monosaccharides ( one sugar ) And Polyols (these are sugar alcohols) Why should I avoid foods with
Generally Recognized as. -Blueberries -Raspberries -Strawberries Limes Lemons
Generally Recognized as s AfE PHASE 3 FOODS ALTERNATIVE BAKING INGREDIENTS Baking Soda Cacao Nibs Cocoa Powder Chia Seeds Coconut Flour Flaxseed Meal Gelatin Hemp seeds/hearts Pumpkin Seeds (grind for
PALEO FOOD LIST. What to Eat?
PALEO FOOD LIST What to Eat? Starting with meats, eat as much as you want for breakfast, lunch & dinner. Cook the meats simply without too much added fat broiling, baking, roasting, sautéing or browning,
Carbohydrate Count by Item Revised Onalaska School Nutriton Program
Carbohydrate Count by Item Revised 10-30-2018 Onalaska School Nutriton Program Nutrient values are estimates only. Variations may occur due to product availability and food preparation. None of the information
Wednesday 10. Grilled Brats. Ground Bologna on Bread Spaghetti Salad Peaches
January 7th 8 9 10 11 12 13 Turkey Brussel Sprouts Pecan Pie Grilled Cheese on Wheat Bread Tomato Flavored Apple Sauce Goulash (ground beef, tomatoes) Corn Bread & Butter Pickles Banana Pudding Tuna Fish
Your Health Education
Dietitian Name Phone An esophagectomy (ee-soff-uh-jek-tuh-mee) is surgery to remove the esophagus. After this type of surgery, it is common to have some problems eating for a few months. What can I expect
Bacon Strips (2)
Please note: The nutritional values are for our specified products. Any substitutions or additions to the menu may change the value. Nutrition Information poster located in Cafeteria Revised: 02/29/2016
The Alkaline Food Chart
The Alkaline Food Chart List of Alkaline Foods & Acidic Food ph Ratings www.alkalinedietreview.com * You should aim for a 70/30 ratio between alkaline and acid foods. Food Category Food Breads Corn Tortillas
Essential Human Food Pantry
How to Use This Guide While making a grocery list, drag and drop these options into your basket instead When determining 'good or not-so-good' options for your meal To create rewarding and healthy meals
Lamb (no more than one serving twice per week) Lean, boiled ham Loin chops Pork tenderloin
Modified Pritiken Foods to Eat-Plan most of your meals and snacks from this list Fats Nuts/Nut Butters (raw, unroasted, unsalted) Almonds Brazil Nuts Cashews Hazelnuts Macadamia Pecans Pine Nuts Pistachios
Planning healthy meals
Planning healthy meals Making healthy food choices Lots of nonstarchy vegetables Whole-grain foods Fish 2 to 3 times a week Lean cuts of beef and pork Remove skin from chicken and turkey Non-fat or low-fat
Lose weight the healthy way. WEIGHTMANAGEMENT. Carb Reducer Plan
Lose weight the healthy way. WEIGHTMANAGEMENT Carb Reducer Plan 1 carb reducer plan HOW THE CARB REDUCER PLAN WORKS. The Carb Reducer Plan is designed to provide approximately: 45% complex carbs 20% protein
Lunch Grams of Carbs per serving Apple, Fresh Apple Slices 8.26 Applesauce (1/2 cup) Asian Bar --Brown Rice (1 cup) 42.
Lunch Food Grams of Carbs per serving Apple, Fresh 16.52 Apple Slices 8.26 Applesauce (1/2 cup) 22.52 Asian Bar --Brown Rice (1 cup) 42.35 --Chicken (1 3oz spoodle) 1.67 --Chicken Fajita Topping (4 oz)
September 2017 Breakfast Age 1-2
September Breakfast Age -2 Rice Cereal / cup Canned Peaches/ cup 2 Wheat Cereal / cup Canned Pears / cup Scrambled Eggs /2 oz. Roasted Potatoes / cup WW Bread /2 Slice Oat Cereal / cup Bananas /3 Wholegrain