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Posted August 4, 2014

Patients frequently ask me what I eat to try to stay thin and hopefully healthy so I am going to share some specific menu items. Calories are per serving on the container - I generally have 2 serving sizes. Please note that what I do for me may not work or be healthy for your particular medical condition, but since I am asked this question so often, I am letting the secrets out. 

For Breakfast
Abbotsford Farm Egg Whites (scrambled) 25 calories with Sanderson Specialty Farms "Texas-Texas Premium Select Salsa" (Medium spicy) 5 calories. I don't add anything else, but you can add tomatoes, cheese, peppers, etc. and make an egg white omelet which fills you up and has very low calories. Notice no toast, no bacon, no sausage, and no biscuits and gravy. 

Alternative choice for breakfast 
Quaker Oats Old Fashioned Oatmeal (not instant) or McCann's Irish Oatmeal, steel cut, 150 calories, with dried cranberries or raisins, slivered almonds and brown sugar. This will fill you up until lunch.

For Lunch
I eat the same lunch every workday.

Dannon Oikos Nonfat Yogurt (Peach) 130 calories. It tastes like ice cream! If I get tired of this after a couple of years, I will switch to low-fat 2% cottage cheese with sliced peaches (from Ham's Orchard in Terrell) 90 calories. Of course, you can put any fresh fruit you like in this. Low calories but salt content are relatively high as is the case with almost all cheeses.

For Snacks
I eat a lot of almonds from Whole Foods. At work when I can't help myself, I eat an occasional granola snack bar. This is about 200 calories. This is for when you are starving, and you can't control yourself; once a week at most.
If you want to lose weight, have a bunch of carrots, celery and radishes cut up for snacks, and you can dip them into whatever salsa you like. Just about every salsa is low calorie - I told you the one I like, but you get what you prefer.

For Dinner
My wife is a great cook, so we have a very varied menu selection for dinner but we try to eat a vegetarian menu for 3 or more days a week. I have included a recipe for Salmon Croquettes I like and will add more in the future.

We usually have a simple salad, and our salad dressing is Newman's Own Caesar Dressing, 150 calories. Again watch for salt content on the labels as dressing can have a lot of salt, but this one tastes much better than simple oil and vinegar. This has 380 mg sodium per serving. I tell patients to find products with less than 400 mg sodium per serving, ideally less than 200 mg sodium per serving. I tell patients "you can have any salad dressing you like as long as you can see through it" which knocks out Blue Cheese and Ranch dressings. Patients don't seem to get upset until I tell them the Ranch is out.