Doctor's Orders...

Thought I would post separately what the doctor wants me to do in order to lose weight.  A lifestyle change... duh!  But I suppose when you've tried everything, doesn't hurt to try again.  My only concern is that I won't have enough energy to get off the couch if I follow her approximately 1400 calorie per day "lifestyle change".  It's based on the Canada Food Guide and has sound reasoning; doesn't every diet?  And I have attempted to follow the Food Guide before with no results.  One good tip was that whenever you eat a grain, you should also have a dairy or protein with it to keep your insulin levels low.  I'll have to research that, but it's what she told me.

Daily Total Food Intake;
3-4 fruits
4-6 vegetables
4-5 breads
3 fats
7 protein
2 milk

Fruit serving - 60 calories 
small apple
1/2c. apple sauce
1/2 banana
1/4 cantaloupe
1c. berries
17 small grapes
1 orange
1/2c. chopped pineapple
2 plums
2tbs. raisins
(just to give you an idea)

Vegetable serving - 40 calories (1c. raw or 1/2c. cooked)
This includes most vegetables unless they are high in starch (potatoes, peas, corn)

Free Vegetables (eat as much as you want to)
Celery
Cucumber
Greens (chard, beet, endive, turnip etc.)
Lettuce (all)
Radishes
Sprouts

Other Free Foods
Seasonings, spices, artificial sweeteners, unsweetened jello (jello light).

Bread servings - 80 calories
Bread (white, wheat, rye, pumpernickel, french) 1 slice
Bagel 1/3
Biscuit or roll 1 small
Buns (hamberger/hotdog) 1/2 bun
Cereal cooked 1/2c.
Cereal flakes 1/2c.
Cereal puffed 1c.
Corn 1/3c. or small cob
Crackers;
-graham 3 squares
-saltines 5
-soda 3
Muffin (fat free) 1 small
Muffin English 1/2 plain
Pasta 1/2c.
Peas 1/2c. (yup, these are considered a bread)
Pita bread 1 small
Popcorn 3c. air popped
Potato white 1 small
-sweet potato 1/2c.
Pretzels 3/4oz. (need a kitchen scale for this one)
Rice 1/3c.
Rice cakes 2 plain
Tortilla (low fat) 1 small

Milk serving - 90 calories
Skim or 1% milk 1c.
Yoghurt
-plain no/low fat 1c.
-greek no/low fat 1/2c.
Pudding light sweetened with Splenda or Aspartame 1/2c.
Light hot chocolate 1c.

Protein serving - 45 calories
Pork lean 1oz.
Beef lean 1oz.
Poultry (white meat, no skin) 1oz.
Fish 1oz.
Shellfish 1oz.
Cheese 1oz.
Cottage Cheese 1/2c. (yup, it's in the right spot)
Egg with yolk (count as 1 fat and 1 protein)
Egg whites 2
Egg substitute 1/4c.
Hot dog (fat free) 1
Lunch meat 1oz.
Tofu 3oz.
Cooked beans, peas or lentils 1/2c. (count as 1 protein, 1 bread)

Fat servings - 45 calories
Avocado 1/8
Butter or margarine 1tsp.
Bacon 1 slice
Cream 1tbs.
Cream cheese 1tbs.
Salad dressing 1tbs. (low fat 2tbs.)
Mayonnaise (low fat) 1tbs.
Nuts 6
Olives 5
Peanut butter 2tsp.
Sour cream (reduced fat) 3tbs.
Vegetable/olive oil 1tsp.
Egg yolk 1

Any questions?  :o)