How To Choose a Weight Loss Diet Doctor in Philadelphia and Bucks County PA

medical weight loss diet doctors in philadelphia and bucks county pa
diet doctors in Philadelphia

diet doctors in Philadelphia

Fast weight loss seems to be difficult for most people especially for those who exercise six or seven days a week or if they are following one of the latest fad diet plans and still have not seen any real weight loss. So the question is how do you lose your weight and achieve your goals without having to try the latest and greatest diet or exercise plans?

Our medical weight loss clinic might be the answer to your needs. We offer safe and effective medical weight loss programs that will have you eating real food that is actually tasty. No one hates the cardboard tasting diet foods more than I do. Our goal is to help you achieve your weight loss goals and finally be able to keep the weight off long-term.

The difference between our medical weight loss program  when compared to other programs is that you will actually see a medical physician who will evaluate you and together will determine the best plan for you. And we do mean that we will determine the plan together with you because if you are not agreeable with the plan that we have set out for you, . there is no way that you are going to do it.

So after your initial consultation and evaluation we will develop the plan of course taking into consideration your goals, your current physical and health condition and taking into account any other health issues that you might have.

We have found that the easiest way for our patients to lose weight and have the most success is to start the program with our weight loss tablet appetite suppressant medications. The primary medication that we use has been around for many, many years. And in our experience has been the safest and most effective weight loss medication.

These medications will help keep your hunger and appetite in check that way you are able to make the right food choices. The problem that we find is that most people are hungry and when they are hungry they eat the first thing in the fastest thing that they can get their hands on. Sadly often times this is a cake are a candy bar. And foods such as these have been no nutritional value. They only give your body an overloaded burst of sugar which can increase your insulin levels and when your insulin levels are increased anything that you are eating during that time period is going to be stored as fat.

That is why our patients using our weight loss tablets are very successful. Their appetite is under control and they follow the food recommendations that we have given them.  In a way this is a type of behavioral modification therapy. We have you eating foods at certain times throughout the course of the day and this helps keep your appetite at bay and also keeps your insulin level throughout the day as well. This will also help in keeping your hormones balance. Hormones are especially important for females.

This is especially true if you are approaching or are in the menopause phases of your life. And from our personal experience with our male patients men over the age of 40 have almost as much is a difficult time with weight loss as do females. It seems that it really doesn’t matter if you are a man or a woman over the age of 40 everyone seems to be having issues with hormones these days. And with all of the current advancements in nutrition it is possible to help people with hormonal issues just by changing their diet. It can be that easy.

We do not believe in very low calorie diets. Now I do acknowledge that there are many weight loss clinics and diet doctors in the Philadelphia and Bucks County regions that have their patients doing very low calorie diets. We have seen patients from other weight loss clinics and these people have been trying to maintain a 500 calorie a day diet. We do not believe in 500 cal a day diets. Your body needs food. Your body needs calories from good healthy nutrient dense food. In fact most of our patients cannot believe that on our medically supervised weight loss program they are actually eating more food and losing weight. Compared to when they were starving themselves and not losing weight.

So to recap everything when you come into our weight loss program you are going to see a medical doctor. You are going to have a complete evaluation and consultation and together we will decide the best program for you. Normally patients do start on our appetite suppressant weight loss medication program that also includes an energy boosting vitamin B12 shot as well as a custom diet and exercise program.

To see if our program is right for you call us for free consultation. Call us at 215-821-7336

Just ask for Elyse or Michael and they will be glad to answer all of your questions.

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Medical Weight Loss Tips by Medical Weight Loss Philadelphia

medical weight loss bucks county philadelphia paOften times achieving your weight loss goal can be very very difficult. So much so that over the course of time you may just have had enough and throw the towel into the ring. I find that this happens usually when people do not have a solid plan for losing their weight. In this article I’m going to review a few steps to assist you in achieving your weight loss goals.

Tip 1: Forget about dieting. In order to lose weight and keep it off for the rest of your life you have to make lifestyle changes.  Sadly I see in my office all of the time people go up and down losing weight and gaining weight because they go on fad diets. People come to me and tell me that they have tried juice diets, fruit diets, high protein diets, etc. and the problem is that they usually gain all of the way back after losing it. So this is why you really do have to make lifestyle changes. Just take one day at a time and try to follow your plan as best as you can. If you make a mistake it’s no big deal. Because this is about making changes that will give you a healthier life and make you skinnier for the rest of your life.

Tip 2: make a plan on how you intend to lose the weight and determie how much weight you really need to lose. You have to have a specific plan if you want to lose weight. Without a plan or a playbook even the best football teams do not succeed.

Tip 3: do not weigh yourself each and every day. Your weight actually does fluctuate throughout the course of the day. Depending on how much liquid you drink and the amount of food you eat during the day you can gain as much as 5 pounds just from all of the food and beverages that you consumed during the course of the day. 

Of course the next morning you will go back to your normal body weight if you followed your weight loss plan. Especially with females depending on the time of the month your body weight can vary as much as 7 pounds depending on the time of the month. I usually recommend that you weigh yourself once a week but if you are the type of person that needs to weigh yourself constantly I would say weigh yourself once every other day or every three days.

Tip 4: make sure you are drinking at least 64 ounces of water each and every day. Drinking water decreases your appetite and helps flush toxins and dead cells out of your body. I also suggest that you should drink at least three glasses of ice water every day. This creates a thermogenic effect because your body has to raise its temperature in order to return your body to a normal temperature. Drinking water also increases your overall health.

Tip 5: do not starve yourself. You have to eat small frequent meals throughout the day. I usually suggest that most people eat breakfast within an hour of waking up and that there breakfast consists of good healthy protein, good healthy fats like in avocado or flaxseed or Chia seeds or flax oil were avocados and even a little bit of carbohydrates healthy carbohydrates. And I am just going to remind you that a sugar jelly donut is not a healthy carbohydrate. After breakfast it is a good idea to make sure that you eat some type of protein every 3 – 4 hours.

Tip 6: do not torture yourself. Let’s be real here there are going to be days when you really have cravings for a certain type of food that may not be totally conducive to your weight loss program. I have found that if you are having uncontrollable urges to eat a type of food let’s say for example chocolate that it is always best to have a small portion of that food. So if you are craving chocolate treat yourself to a really good chocolate. Break off a small piece of the chocolate and savor it. Do not gobble it down like you have never eaten before. Let the flavor of the chocolate tantalize your taste buds and do not feel guilty about enjoying it. Please just be sure that you do not eat a pound of chocolate. Just give yourself a small portion as a treat.

Tip 7: snack frequently. Make sure that you have good healthy treats to snack on throughout the course of the day. These include cheesesteaks, almonds, cashews, and my favorite vegetables. Vegetables are the greatest snack that you can have throughout the day to make you healthy and make you skinny.

Tip 8: get a partner. It’s always easiest to accomplish your weight loss goals when you were doing it with a buddy. In our medical weight loss office it is quite common for us to treat family members, coming in at the same time, spouses coming in to lose weight together, coworkers and friends. It’s always a good idea to have someone that you could lean on for support when you need it and hold you accountable to your daily routines that you establish to help you achieve your weight loss goals.

I hope you found these weight loss tips helpful.

If you would like a complementary consultation with us in our medical weight loss office please call us at 215-821-7336 and let us help you achieve your weight loss goals.

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Philadelphia Medical Weight Loss Center Offers Holiday Weight Loss Programs to Help You Get Thin

Philadelphia Medical Weight Loss Center Offers Holiday Weight Loss Programs to Help You Get Thin Fast!

The holidays are almost here, if you're not looking the way you would like, our Philadelphia Medical Weight Loss Center offers holiday weight loss programs to help get you in fast! Here are a few tips to help you get thinner before the holidays arrive.

If you would like to schedule a personal consultation at our Philadelphia or Bucks County office  just call us now at 215-821-7336.

Holiday Weight Loss Tips: Dr. Kenny and Dr. Duffield help you get the body you want at our Philadelphia Medical Weight Loss Center.

Getting your holiday body does not mean you have to starve yourself and cut out all of the good foods that you enjoy eating. In order to maintain your weight loss you still have to eat some of the foods that you really like what you also have to eat good healthy foods as well.

Here are some healthy eating weight loss tips to get your body ready for the holidays fast.

Make sure you drink at least 64 ounces of water every day. Water helps keep our body working properly and cleanses us of harmful toxins that actually are the main reasons why people are fat and overweight.

Listen to what your mother said and eat your vegetables. Vegetables provide your body with the nutrition that it needs to regenerate, heal itself, stay healthy, burn fat and lose weight. Try eating your vegetables first when you have your meals. Vegetables are very filling and will prevent you from overeating.

You should eat  our first meal within the first hour of waking up and you should eat every 3 – 4 hours after that. This means that you should be eating 5 – 6 small meals a day. Each meal should include a little bit of protein, good healthy fats and a lot of nutritious vegetables. Eating like this will make you more healthy, speed up your metabolism and help you lose weight fast.

Avoid eating foods that are loaded with sugar. If you eat them they will just make you fat.

You should sleep at least 7 – 9 hours each night. When you sleep seven consecutive hours a night your body increases its natural production of human growth hormone and this is a natural fat burner. Getting enough sleep also helps decrease and helps prevent  the production of stress hormones like cortisol.

Making good healthy lifestyle changes like eating good food, exercising properly and getting enough sleep will help you achieve and maintain the body you desire.

If you need help we would love to help you at our Philadelphia Medical Weight Loss Center with our holiday weight loss programs to help you get your body ready for the holidays. We will make you a medical weight loss plan that will help you lose weight not only fast but also safely. Call our Philadelphia medical weight loss center and schedule an appointment at one of our Philadelphia or Bucks County locations.

 Call Dr. Duffield and Dr. Kenny at 215-821-7336

Call now at 215-821-7336 if you are serious about finally losing weight.

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Medical Weight Loss Philadelphia

Medical Weight Loss Philadelphia Programs

Call Now: 215-821-7336

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Philadelphia Medical Weight Loss Diet

What to eat to lose weight – Lunch Recipes!

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Beware Hidden Sugar In Food Labels

Hidden Sugar In Food Labels

In this article I will will review the many names of sugar. We all know that sugar is not good for us but we do not know the various names of sugar that are on our food labels. So in this article I am going to give you all of the other names that you will see on food labels that mean sugar. So when you see these names on your food labels put that particular item of food down and do not buy and definitely do not eat it.
 
So here are the many names of sugar:
  • barley malt
  • beet sugar
  • blackstrap molasses
  • brown sugar
  • cane juice crystals
  • cane sugar
  • Caramel
  • carob syrup
  • castor sugar
  • confectioners' sugar
  • corn sweeteners
  • corn syrup
  • D-mannose
  • date sugar
  • demerara sugar
  • dextrin
  • dextrose
  • diastatic malt
  • diatase
  • evaporated cane juice
  • fructose
  • fruit juice concentrate
  • galactose
  • glucose
  • high fructose corn syrup
  • honey
  • invert sugar
  • lactose
  • malt syrup
  • maltodextrin
  • maltose
  • raw sugar
  • rice syrup
  • sucrose
  • syrup
  • treacle
  • turbinado sugar
 
So if you see any of these names on any of your food labels stay away from that food – do not eat it put it down. If you would like more help on weight loss and foods that are good for you and more lists of foods that are not good for you call us for a concultation.
 
Thank you and have a great day!
 
 
 
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Medical Weight Loss What Makes US Different

Best Medical Weight Loss Program in Philadelphia

In this article I will review why I think – and our Patients think we are the most complete medical weight loss program in Philadelphia, Bucks County, Delaware and Jersey.
​
Difference 1:
First of all we only use the highest quality medications and supplements in our program. Many of our patients have told us that the medications that we use to control their appetite and hunger seem to be more effective as compared to the  medications that they were given by other medical weight loss centers.
 
Difference 2:
Our patients tell us that our program is Less expensive than other medical weight loss programs in the Philadelphia, Bucks County, Jersey and Delaware regions.
 
Difference 3:
You see a Certified and licensed medical health care practitioner on each and every visit. You will usually see the Medical Doctor on your visits and on some occasions you may be seen by our certified and licensed Physician's Assistant. Our Physician"s Assistants received their degrees from the Pennsylvania College of Osteopathic Medicine which is one of the finest medical schools in the Philadelphia region and the country. Today you will find Physician's Assistants in most Medical offices taking care of patients under the supervision of a Medical Doctor.
 
Difference 4:
We spend time with you going over a proper diet and nutrition program. Many of our patients tell us that at other weight-loss clinics in Philadelphia they are just handed a sheet of paper with nothing on it but meat, chicken, fish and vegetables and told that this is the diet that they are supposed to follow. They are also told to drink nothing but water.
 
So basically they are told to follow an Atkins like type of diet.
 
Now most of us have tried the Atkins diet in the past and we all have lost weight on the Atkins diet. But the problem is as soon as you eat your first piece of bread, your first piece of chocolate or your first piece of anything that is not a protein or vegetable . You will gain the weight you lost back.
 
Personally there have been times when I myself have lost 30 pounds doing the Atkins diet But as soon as I  ate my first slice of pizza I started to gain the weight back and Actually gained back 50 pounds. So, I gained back the 30 pounds that I lost plus an additional 20 pounds.
 
I don't  know about you but I find it extremely difficult not to have at least a little bit of starchy carbohydrates during the day.
 
So with our program we allow you to eat starchy carbohydrates – just in moderation. In fact, we allow you to eat almost everything in moderation.
 
On our weight-loss program people cannot believe the Normal everyday foods that they can eat and still lose weight. The key to the weight loss success of our program is that we tell you when you should start eating how often you should eat and when to stop eating.
 
We make it simple and easy by giving you a blueprint to reach your weight loss goals.
 
Difference 5:
We give you an exercise program that is custom designed for you. We take into consideration your present health and physical condition when we design your program. Some patients might just walk a little bit. Other patients that are more physically fit may do a more varied type of exercise routine. We have patients that are working out three days a week for only 15 minutes on each of these days and they are losing weight.
 
Difference 6:
We are always just a phone call and/or an email away. We try to answer phone calls promptly but if we are on the phone with other patients your call may go to voice mail but please leave a message because we constantly check our voice mail and return calls almost immediately.
 
What we are about:
This program is not about losing 100 pounds in 30 days. It is about making small lifestyle changes that add up to big results and safe weight loss over a period of time.
 
It is not our goal to make you a size 0.
 
But it is our goal to make you happy with yourself. It is our goal to make you healthy and make you the "Best You" that you could possibly be.
 
Call us now and schedule your personal consultation.
 
Call 215-821-7336
 
We have office in Philadelphia and Bucks County.
 
 ​
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The FastDiet Lose Weight, Stay Healthy, and Live Longer with the Simple Secret of Intermittent Fasting

Intermittent fasting – The Fast Diet is a best-selling book that has recently been published in the U.S., promises that you can eat whatever you want, but still lose weight, and even live longer as long as you practice intermittent fasting”. It sounds too good to be true so is it just a scam to sell books or does it really work?
 
The book outlines a 5 and 2 approach. You can eat whatever you want for 5 days of the week and then you fast on two non-consecutive days – you can only eat 500 calories a day for women and 600 calories a day for men.
 
This is not the only way to lose weight with intermittent fasting. You can also do a daily intermittent fast where you eat for a certain amount of time per day and then let your body rest and digest for the remaining hours. This is an easier weight to get all of the benefits of intermittent fasting while you are still eating food every day. I will discuss this method a bit later.
 
Sara Richter, B.Sc., Gillean Osterday, M.Sc., RD and Katie Coles, M.Sc, RD have reviewed this book and this is what they have to say.
 
In their book, Dr. Michael Mosley and Mimi Spencer do a fine job building a case for intermittent fasting as a method for better weight-control, improved health, and even longer life. For example, they review the research produced by nutritionist Krista Varady, Ph.D., of University
of Illinois at Chicago, who was the principal investigator for UIC’s study evaluating Isagenix products. They also discuss the findings of Valter Longo, Ph.D., and Mark Mattson, Ph.D., that show calorie restriction and
intermittent fasting in rodents can potentially protect the brain and increase lifespan.
 
However, the weight loss plan has many critics and I will tell you why.
 
Eating whatever you want (and as much as you want) has its consequences. One of the biggest negatives is the endorsement to eat without restraint for five days of the week. The book does propose some healthy eating guidelines, but with the main attraction being “Eat anything you want!”, there’s likelihood that many people will live by those words. That kind of promotion is bound to be harmful as people are given permission to grossly overeat and to eat the wrong types of foods as often as possible — think greasy hamburgers, French fries, and sugary sodas. Even two days of intermittent fasting can’t undo a lifetime of making unhealthy choices like these.
 
Another problem is potential muscle loss. When the body is taking in fewer calories, it goes into what’s called a catabolic state (meaning “breakdown”; the opposite is anabolic, which means “build-up”). Catabolism is fine for the breakdown of fat, but if calorie-deficient bouts are not followed up with the right type of muscle-building protein in the right amount, the result can be breakdown of muscle. Studies have found that during weight loss, a diet higher in quality protein preserves muscle mass more than a diet higher in carbohydrate (2). Research has also found that protein from dairy, such as whey, may be the superior protein for increased fat loss and muscle retention during weight loss (3).
 
Then, there’s the problem of getting proper complete nutrition. Most people already eat too much, yet they do not receive adequate amounts of micronutrients (vitamins and minerals) from the foods that they eat for optimal health. Mainly, this is because too many people don’t eat enough fruits and vegetables or may not know how to properly choose foods for adequate amounts of micronutrients (vitamins and minerals, etc…).
 
Even those who think they know what foods to eat in combination for better health haven’t fared well in achieving weight loss and improved health. One study compared weight loss groups consuming either fresh, healthy foods for the majority of their diet or nutrient-rich meal replacement shakes and found that meal replacement shakes resulted in more weight loss, better improvement to health biomarkers, and better adherence based on the convenience of the shakes (4).
 
How can you take advantage of the benefits of intermittent fasting without the drawbacks of the 5 and 2 diet approach that include eating too much, losing muscle, and not getting enough vitamins and minerals? We have the perfect program that takes the guesswork out of intermittent fasting and how to do it right.
 
We have two types of programs.
 
Our first intermittent fasting program allows you to eat food every day of the week.
 
The second programs gives you 2 days of decreased calories.
 
What you get with our program is intermittent fasting combined with additional nutritional, antioxidant, and detoxification support in Cleanse Days, which are part of a fully guided system that won’t leave you eating everything in sight one day followed by wanting to eat your arm off the next. Our system means moderate calorie control on Shake Days and appropriate fasting with nutritional support on Cleanse Days.
 
Our system, unlike theFast Diet, is also backed by clinical data showing that it leads to healthy weight loss, fat loss (without the muscle loss, especially if exercise is included), and better cardiovascular health. The end result is curbed food cravings, successful weight loss and maintenance, preservation of muscle mass, and finally, a long-term
lifestyle that will keep you healthier than ever before.
 
This all being said, unless you have some serious health issues the majority of our clients lose a tremendous amount of weight just following our Nutritional plan. Just for convenience people use our meal replacement shakes. They also make a great snack.
 
For more information call us at 215-821-7336.

References:
1. Mosely M, Spencer M. The Fast Diet: The Secret of Intermittent Fasting – Lose Weight, Stay Healthy, Live Longer. Short Books,
2013.
2. Wycherley TP, Brinkworth GD, Clifton PM, Noakes M. Comparison of the effects of 52 weeks weight loss with either a high protein or high-carbohydrate diet on body composition and cardiometabolic risk factors in overweight and obese males. Nutr
Diabetes 2012;2:e40.
3. Josse AR, Atkinson SA, Tarnopolsky MA, Phillips SM. Increased Consumption of Dairy Foods and Protein during Diet- and
Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women. J
Nutr 2011;141:1626-34.
4. Klempel MC, Kroeger CM, Bhutani S, Trepanowski JF, Varady KA. Intermittent fasting combined with calorie restriction is
effective for weight loss and cardio-protection in obese women. Nutr J 2012;11:98.

Sara Richter, B.Sc., Gillean Osterday, M.Sc., RD and Katie Coles, M.Sc, RD, UK’s “Fast Diet”? Not So Fast
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Stop The Insane Crazy Exercises & Workouts – Learn Simple & Easy Weight Loss Exercises

Stop the crazy work outs!
 
Hello everyone this is Dr. Kenny and I am pleading with you to please stop the insanity and stop injuring yourself with these crazy high intensity workouts that promise you a tremendous amount of weight loss and Beach body in 30 days or less. Now I am telling you that it is possible to lose a significant amount of weight in 30 days but I am also telling you that you do not have to kill yourself in order to lose the weight. It is possible to lose weight safely and sensibly without hurting yourself and that's what our program is about.
 
The reason I am writing this article is because each and every day when I am working with our weight loss patients and I am customizing a simple and easy diet and exercise program for them more often than not they tell me that they had injured themselves either while exercising with a DVD program that they bought after seeing an infomercial on television or working with an inexperienced trainer who had the best intentions but pushed them to the extreme and they hurt themselves.
 
 In order to lose weight:
  • You do not have to exercise like an insane person performing super high intensity exercises each and every day.
  • You do not have to run 10 miles each and every day.
  • You do not have to starve yourself.
  • You do not have to have an expensive gym membership.
  • You do not have to spend a fortune on personal trainers.
  • You do know have to have fancy expensive exercise equipment.
  • You do not have to spend money on the latest and greatest exercise DVDs.
  • You do not have to push yourself to the point where you actually cause yourself harm by injuring yourself.
  • You do not have to spend a fortune on weight loss supplements and fat burners and all that other stuff that you see promoted on television and sold online and in stores that are in our local malls.
 
It's sad, but people come into our medical weight loss center and tell me all of the wonderful supplements that they are taking and the advice that they are getting from the salespeople working at the nutritional supplement stores. The problem is that they are spending quite a bit of money at the stores in the hopes of buying a product that will help them lose weight but the sad fact is that are still overweight.
 
Their body is still over weight but their pockets are much lighter.
 
Their pockets are much later because they are spending money on inferior nutritional supplements.
 
 Sadly, the nutritional company can sell a product that only contains a 1 to 3 percent of the nutritional product that is on the label of the bottle and the rest of the you are taking can be just filler products.
 
Just because I am curious I ask them what type of graduate degree does the person selling this product have. Most of the time I am told that the person that sold them the nutritional supplement and gave them all this fantastic advice is a high school or college kid and that they had a tremendous physique.
 
Well, I have nothing against high school or college kids because I have children that are in high school and in college. But let me tell you when you are in high school and in college your body's hormones are at their peak. And this means that during those high school and college years you can almost eat anything and just do a little bit of exercise and still have a great body.
 
Sadly as we get older it gets a bit more difficult to eat whatever we want and still have a tremendous Beach body physique. At the age of 49 my body doesn't recover from the crazy exercise routines that I did when I was a much younger man.
 
Past the age of 30 our body's chemistry and hormonal levels decrease. This means that we do not heal as quickly as we did when we were in our teens and 20s. So this means when you do all of those crazy super high intensity exercises you are just going to hurt herself if you are over 30 years old.
 
 But I am happy to tell you that you can still lose weight and be in great shape if you just exercise and eat smart.
 
In our medical weight loss center we help people that have to lose hundreds of pounds as well as people that only have to lose 30 to 50 pounds.
 
So it's just common sense, at least to me, that a person who has 100 pounds to lose is not going to do the same exercise program as a person that has to lose 50 pounds.
 
The fact is that the majority of our patients start with just a simple walking program and they lose a tremendous amount of weight and they don't hurt themselves.
 
So please if you are thinking of spending money on one of those crazy exercise DVDs, don't!
 
If you need help losing weight it is always best to work with a licensed healthcare professional.
 
If you need help losing weight just call us and we will be glad to assist you. Call 215-821-7336
 
Whether you need to lose 50 pounds or 250 pounds we can help you.
 
We can help you achieve your weight loss goals without starving yourself and without injuring yourself.
 
If you have any questions just call us at 215-821-7336 and I will be happy to answer some of your questions.
 
So if you are ready to lose weight, get healthy and do it the smart way and without injuring yourself call us at 215-821-7336.
 
We have convenient office locations in Philadelphia and Bucks County, PA.
But we have one phone number for both locations 215-821-7336.
 
Our Philadelphia office is located at:
7439 Frankford Ave., Philadelphia, PA 19136.
Call: 215-821-7336
 
Our Bucks County office is located at:
1200 Bustleton Pike, Suite 9, Feasterville, PA 19053
Call: 215-821-7336

 

 

 

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1600 Calorie Weight Loss Diet

Here is the Nutritional breakdown for the 1600 calorie weight loss diet.
 
Breakfast:
2 oz. Protein
2 Starches
1 Fruit
1 teaspoon Fat (or use at another meal)
 
Lunch:
6 oz Protein
0 Starch
2 cups of raw veggies or salad or 1 cup cooked- may suggest unlimited
1 teaspoon fat
 
Dinner:
6 oz Protein
2 Starches
2 cups raw veggies/salad or 1 cup cooked
1 teaspoon fat 
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