CHAPTER SIX
Nutritional Allowance for the Skip A Day Diet
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The Rules:
• You must consume between 1,600 and 1,800 calories on eat-day. Cut excess fats and eat lots of whole grain bread. This will give you a stomach full of nutrient-rich food at the end of the day.
• Do not eat excess sweets. You may have eggs, bread, lean chicken, fish (not fried), or sliced ham for lunch and dinner.
• No raw sugar (table sugar, jellies, jams, candy, or pastries) Exception: You may have jellies and jams on whole wheat or multi grain bread as part of the meal. Occasionally you may have a treat such as frozen yogurt with your meals.
• Between-meal snacks on eat-day can include multi grain bread with cheese, peanut butter, or other spreads such as pesto. You may also have a piece of fresh fruit.
• Eat regular lunch and dinner meals or have one large meal every other day. Most of your nutritional allowance should be consumed during dinner meals.
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If you would like to lose weight rapidly, use this special nutritional plan. Eventually you will learn to skip breakfast and lunch as time goes by; in the meantime, use the menu shown below. The following foods are not likely to trigger your appetite and cause you to eat more than you should. Select your meals from the foods listed. You may also make changes to the list.
Eat-Day
Breakfast:
Cereal (dry or hot), Milk, Fruit, Pancakes (no syrup), Toast, and Rolls (coffee or tea)
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Lunch:
Green Salads, Garden Salads, Asparagus, Chef Salad, Vegetable Dishes, Fruit, Legumes, Bread, Rolls, Crackers, Soups, Tuna Salads, Chicken Salads, Ham Salads, and Protein Dishes such as Veggie Patties, Tofu, Eggs, and Cheese.
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Dinner:
Choose one from each group. You may choose another vegetable instead of legumes.
• Multi Grain Bread, Brown Rice, Pasta, Potatoes, Noodles
• Fish or Chicken (not fried), Turkey, Ham, Roast Beef, Steak, Pork Chop and Protein Dishes
• Green Beans, Green Peas, Spinach, Carrots, Cauliflower, Asparagus, Broccoli, Squash, Lettuce, Tomatoes, Mushrooms, Sprouts
• Lima Beans, Pinto Beans, Chick Peas, Black Eyed Peas, Black Beans
Between-Meal-Snacks
• Multi Grain Bread, Cheese, Crackers, Cereal, Milk, Trail Mix, Fruit
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Dieting Tips
• Drink one glass of water with each meal. Drink three glasses of water on Diet-Day, one at each mealtime.
• You can substitute a diet soda for a glass of water.
• You can substitute other related items not on the list.
• Sandwiches can be used for both lunch and dinner meals.
• Sauces, spreads, gravies, and salad dressings should be limited to the recommended serving size.
• You can mix and match the choices from lunch and dinner meals.
• You can have between-meal-snacks on eat-day.
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Servings
Adjust the serving sizes to your appetite.
• One piece of fruit counts as one serving
• One slice of bread counts as one serving
• Vegetables: 1/2 cup is one serving
• Starches: 1/2 cup is one serving
• Meat and meat substitutes in ounces: 2 for lunch, 2 for dinner, 6 all day
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The following is an example of the servings one might have on Eat-Day while using the Skip A Day Diet:
Breakfast Lunch Dinner Snack
Milk Green Salad Bread Cheese
Banana Apple Chicken Crackers
Cereal Bread Potatoes Milk
Toast Soup Vegetables Pinto Beans
Fruit
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The following is a breakdown of the number of servings one may have for one day.
Skip A Day Diet Servings in Groups
Groups Servings/Day
Dairy - Milk, Milk, Cheese 3 servings
Meat/Protein - Chicken, Pinto Beans 2 servings
Vegetables - Mix Vegetables (2), 3 servings
Green Salad
Fruit - Banana, Apple, Grapes 3 servings
Carbohydrates - Cereal, Toast, Bread, 6 servings
Bread, Potatoes, and Crackers
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Note: An allowance such as this would consist of about 2,400 calories over a two-day period. It would be about 1,200 calories per day for the two days. It provides about 90 grams of protein, which would give you about 45 grams of protein per day. This meets the recommended dietary allowance for protein.
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