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love italian foods. is there a way to safely incorporate these into this diet or need to stay away from. if so plz advise.
The program is definitely not about giving up whole beloved food categories.
Do you mean homemade or restaurant foods? If you mean dining out, there is a guide for this under “Downloads” above: “Staying Strong When the Routine is Gone” (Chapter 2 is about this).
If you mean cooking at home, then anything is possible! If you use the best ingredients – whole and unprocessed, with as little fat as possible – and pay attention to portions sizes, you can cook whatever you want.still nervous as to how or when to put these in the diet? do i need to delete something from the daily meals such as a veggie or a sugar in order to eat these. sorta new to this and not sure of perameters.
When preparing or eating prepared international foods, just pay attention to the individual foods and food amounts that go into each portion. For example, if you make lasagna to serve 16 people, and the recipe includes a pound of meat, 40 oz of tomato products, 12 lasagna noodles (12 oz or 6 cups), 1 pound yellow cheese, 1 pound white cheese, and 1-2 cups other vegetables (i.e. onions, spinach, mushrooms, and/or zucchini) – each piece provides 3 carbs (1 grains, 2 vegetables) and 3 proteins (1 oz meat, 2 oz cheese). If you use very lean meat and low-fat/non-fat cheeses, you don’t have to count fat exchanges (otherwise, it would be 2).
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