2. Eat all meals slowly and chew well. This helps to make smaller amounts of food more satisfying.
3. Never eat when emotionally upset or overtired. Relax or rest first.
4. Watch closely for hidden calories.
5. If drinking clear coffee or tea is too much of an ordeal, add some of the day’s allowance of milk, and use saccharin or another noncaloric sweetening agent. They may also be used to sweeten cooked fruits.
6. Stay away from highly seasoned foods. They stimulate the appetite.
7. Clear tea, coffee, or bouillon have no caloric values and may be used freely.
8. An average serving of meat is 3 ounces. Two eggs or ½ cup of cottage cheese can be substituted for 2 ounces of meat.
| 1000 CALORIE DIET | ||
|---|---|---|
| breakfast | ||
| Fresh fruit or juice | 1 serving—½ cup | |
| Egg—cooked without fat | 1 | |
| Bread or cereal | 1 slice of bread or small serving of cereal | |
| Butter or margarine | 1 level teaspoon | |
| Skim milk or buttermilk | 1 glass—8 ounces | |
| Clear coffee or tea | ||
| dinner | ||
| Lean meat, fish, or poultry | 3 ounces (average serving) | |
| Vegetables[3] | ½ cup Group I and ½ cup Group II | |
| Skim milk or buttermilk | 1 glass—8 ounces | |
| Fruit—raw, or cooked or canned without sugar | 1 serving—½ cup | |
| lunch or supper | ||
| Cottage cheese, meat, or eggs | ½ cup of cheese, 2 ounces of meat, or 2 eggs | |
| Vegetables[3] | ½ cup Group I and ½ cup Group II | |
| Skim milk or buttermilk | 1 glass—8 ounces | |
| Fruit—raw, or cooked or canned without sugar | 1 serving—½ cup | |
| 1200 CALORIE DIET | ||
| breakfast | ||
| Fresh fruit or juice | 1 serving—½ cup | |
| Egg—cooked without fat | 1 | |
| Bread or cereal | 1 slice of bread or small serving of cereal | |
| Butter or margarine | 1 level teaspoon | |
| Milk | 1 glass—8 ounces | |
| Clear coffee or tea | ||
| dinner | ||
| Lean meat, fish, or poultry | 3 ounces (average serving) | |
| Vegetables[3] | ½ cup Group I | |
| Potato or bread | 1 small potato or 1 slice of bread | |
| Butter or margarine | 1 level teaspoon | |
| Milk | 1 glass—8 ounces | |
| Fruit—raw, or cooked or canned without sugar | 1 serving—½ cup | |
| lunch or supper | ||
| Cottage cheese, meat, or eggs | ½ cup of cheese, 2 ounces of meat, or 2 eggs | |
| Vegetables[3] | ½ cup raw Group I and ½ cup Group II | |
| Milk | 1 glass—8 ounces | |
| Fruit—raw, or cooked or canned without sugar | 1 serving—½ cup | |
| 1500 CALORIE DIET | ||
| breakfast | ||
| Fresh fruit of juice | 1 serving—½ cup | |
| Egg—cooked without fat | 1 | |
| Bread or cereal | 1 slice of bread or a serving of cereal (1 cup prepared or ½ cup cooked) | |
| Butter or margarine | 1 level teaspoon | |
| Milk | 1 glass—8 ounces | |
| Coffee or tea | ||
| Cream | 1 tablespoon | |
| dinner | ||
| Lean meat, fish, or poultry | 3 ounces (average serving) | |
| Vegetables[3] | ½ cup Group I and ½ cup Group II | |
| Potato | 1 small | |
| Butter or margarine | 1 level teaspoon | |
| Milk | 1 glass—8 ounces | |
| Fruit—raw, or cooked or canned without sugar | 1 serving—½ cup | |
| lunch or supper | ||
| Cottage cheese, meat, or eggs | ½ cup of cheese, 2 ounces of meat, or 2 eggs | |
| Vegetables[3] | ½ cup Group I and ½ cup Group II | |
| Bread | 1 slice | |
| Butter or margarine | 1 level teaspoon | |
| Milk | 1 glass—8 ounces | |
| Fruit, plain custard, or plain cookies | ½ cup of fruit or custard, or 2 cookies | |
Vegetables are listed below in two groups, according to their carbohydrate content. Those in Group I have no more than 3 percent carbohydrate, and those in Group II have no more than 9 percent. It is simpler to choose the vegetables according to the listings than to count the calories for each vegetable in the day’s meals.
Where the diets on pages [16]-17 call for fruits, these may be chosen from the lower-calorie fruits listed below.