NUTRITION: ULTRA LOW FAT DIET PLAN
YOUR PERSONAL NUTRITIONIST: CANDICE McBRIDE
(MSc in Nutrition & Dietetics)
Hi there,
If you are reading this, you are likely interested in transforming your life through good nutrition. I am a health & nutrition expert and enthusiast. Over the years I have discovered eating plans that have benefited many people’s health. I now work with other nutritionists at Cherry Hill to provide YOU with Good Food plans to improve your health.
We will aim to create new meal plans for you every 4 weeks.
Supporting Notes
1. Start on any day and follow the plan for 28 days.
2. Replace any foods you can’t eat with ones you can.
3. Message us your needs so we can address them in future plans to help others in your position.
WHY A VEGETARIAN DIET?
- An ultra-low-fat diet restricts fat consumption to below 10% daily.
- Proved to be very successful for weight loss among obese individuals.
- Beneficial against several serious conditions, including heart disease, diabetes, obesity, and multiple sclerosis.
HOW IT WORKS
- The diet is mostly plant-based and has a limited intake of animal product.
- Very high in carbs — around 80% of calories.
- Low in protein — at 10% of calories.
FOODS TO EAT
- Meat: Lean meats skinless chicken, lean fish, beans and legumes, egg whites (limit whole eggs to 3 per week), extra lean ground meat.
- Fruits & vegetables : Fresh, frozen or canned fruit & vegetables without added fat or sauces.
- Grains: Brown rice, whole-wheat pasta, low-fat crackers, baked chips, pretzels.
- Dairy: Fat-free milk, yogurt, buttermilk, low-fat or nonfat cheeses, rice or almond milk.
- Oils: Fat-free salad dressings, mayonnaise, nonstick cooking sprays, MCT oil.
FOODS TO AVOID
- Meat: Fatty cuts of meat, duck, bacon, sausage, cold cuts, fried fish.
- Fruits & vegetables: Vegetables prepared with butter, oil, or sauce, fried vegetables, margarine, or cream, french fries.
- Grains: Fried rice, granola, biscuits, sweet rolls, muffins, scones, coffee bread, doughnuts, pancakes and waffles cheese bread.
- Dairy: Reduced-fat or whole milk, chocolate milk, cream, whole-milk yogurt regular cheese, soy milk.
- Oils: Vegetable oils in excess, regular salad dressing.
SIMPLE TIPS TO HELP STICK TO YOUR PLAN
- Read food labels carefully.
- Don’t eat too much frat at once.
- Avoid fried and sautéed foods.
- Select lean cuts of meat.
- Ask your doctor about MCT oil.
- Buy fresh food.
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