An overview of the eating-for-life method principles

  • Eat 6 small meals one every 2-3 hours. Or 3 meals per day with a healthy snack in between.
  • Eat a portion of protein and carbohydrates with each meal
  • Add a minimum of 5 portions of vegetables daily in replace of your carbohydrates
  • A portion is the amount of an authorized food approximately the size of the palm of your hand or a clenched fist
  • Make sure that you are only consuming monounsaturated and polyunsaturated fatty acids and avoid foods that are high in saturated fats. Try to consume 2 servings of oily fish (salmon or swordfish) per week
  • Plan your meals in advance and record what you are eating, using a food diary.
  • Plan your grocery list and buy what you need for the whole week.
  • Once a week on your free day, eat whatever you want. This is your guilt free day …enjoy!!