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When you read through Oprah's food diary, you'll notice right away that her diet is healthful but far from dull. She averages about 1,700 well-balanced calories daily, and her diet is about 20 percent protein, 30 percent fat (and rich in healthy fats), and 50 percent carbohydrates (good ones like whole grains, fruits, and vegetables). Thanks to all the yogurt and calcium-enriched soymilk she consumes, she's getting an average of about 1,100 mg of calcium daily. Lots of fresh foods prepared simply help keep her sodium levels well within recommended levels. She's a real fiber champion, too, averaging 34g a day.
DAY 1
Breakfast
Mix for 30 seconds in the blender: 4 ounces calcium-enriched orange juice, 1 cup mixed berries, 1 banana, 1/2 6-ounce container Yoplait Original Harvest Peach yogurt.
Serve with a handful almonds (about 12).
Snack
2 slices Wasa crispbread topped with: 1 tablespoon peanut butter, 1 teaspoon SaraBeth pineapple apricot jam
Lunch
1 slice Ezekiel 4:9 Organic Sprouted Whole Grain Bread with 2 teaspoons light mayo, topped with: 3 ounces smoked turkey, sliced thin 1 slice pepper jack cheese, 1/2 cup grilled onions brushed with 1 teaspoon olive oil, 1 thin slice avocado, 1 slice tomato, Lettuce
8 ounces sugar-free iced tea
Snack
6 fresh-scooped watermelon balls
Remaining yogurt from breakfast
Dinner
1 cup wild rice with 2 cups mixed vegetables (broccoli, green peas, or carrots) sautéed in 2 teaspoons olive oil
2 skinless, boneless chicken breast cutlets, 6 ounces total, grilled with a little olive oil
Next: Day 2 of Oprah's food diary
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As a reminder, always consult your doctor for medical advice and treatment before starting any program.
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