You're not logged in. Would you like to log in?. Log In Here or Sign up today

  Maintenance Diet Guideline Table    
 

Food Group

Number of Servings Per Day for Female

Number of Servings Per Day for Male

One Serving is Equal to:

Dairy (Milks and Yogurts) 2 servings 3 servings 
  • 1 cup fat free milk OR
  • 1 cup fat free plain or flavored yoghurt OR
  • 1/3 cup dry fat free milk powder OR
  • 1 cup fat free soy milk
  • 1 cup low fat frozen yogurt / ice cream

So if for example, you have 2 servings per day, then you can have 1 glass of milk in the morning with your cereal or tea, and 1 cup of low fat frozen yogurt as an afternoon snack.

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Lean Meats/Cheeses/Strained Yogurt/Protein Sources 8 servings ( = 8 oz or 240 grams) 10 servings (10 oz = 300 grams)
  • 30 grams (1 oz) of chicken breast without skin, duck breast without skin, fillet of lean beef without fat, fish fillet, shrimps, and salmon (Note: to estimate portion size if you do not have a food scale, 30 grams is the size of a matchbox and 120 grams is the size of your hand, also with the same thickness.)
  • 30 grams (1 oz) of tuna canned in water 
  • 30 grams (1 oz) Roasted Turkey Breast Deli Meat (or chicken breast or roast beef)
  • 2 tablespoons of fat free Labneh (strained yogurt) OR
  • 30 grams of fat free cheese (these include mainly white cheeses, always check on the package. This does not include cream cheeses) OR
  • 1 egg
Mix and Match as you like. For example, if you have 8 oz servings per day, you can have 1 oz in the morning (1 egg), then 3 oz at lunch (90 grams of chicken burger) and 4 oz for lunch (120 grams of fillet steak).
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Breads/Cereals/Pasta/Potato/Rice/Corn/Other Carbohydrates 10 servings  11 servings
  • 1 slices of brown whole wheat Toast OR
  • 1/4 whole wheat Arabic/PITA Bread (or 1 small one) OR
  • 1/4 medium size brown Baguette (French bread)
  • 1/2 cup ready-to-eat uncooked cereal (bran cereal, whole wheat cereal) OR
  • 1/2 cup cooked cereal (Oatmeal!!) OR
  • 1/2 cup Fool/Fava beans (medammas or any other)OR
  • 1/2 Cheese Man'oosheh or Zaatar Man'oosheh OR
  • 1/3 cup of brown rice or pasta OR
  • 1/2 cup of boiled or mashed potatoes (I highly recommend the orange sweet potatoes as very high in fiber) OR
  • 1/2 large baked potato (or potato slices- also recommend sweet potatoes) OR
  • 1/2 cup of beans like (fasoolia, lentils, pinto)Note: if you want to eat beans with rice, then take half of your calculated rice and replace it with beans.
  • 1 slices of homemade Pizza (1 slices from ordered pizza). OR
  • 1/2 Hamburger or Hotdog bun

Mix and Match as you like for the day. For example, if you have 10 servings per day you can have 1 cup of cereal in the morning (2 servings) plus 1.5 cups of rice for lunch (4 servings) plus 1.5 cups of rice for dinner (4 servings), giving you a total of 10 servings of carbohydrates for the day!

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Vegetables At least 3 servings or more At least 4 servings or more
  • 1/2 cup of cooked vegetables (this includes if you are doing "molokheeya" or jews mallow, or cauliflower or courgettes or eggplant or carrots) OR
  • 1/2 cup of vegetable juice OR
  • 1 cup or unlimited fresh vegetables (like those used in a salad: lettuce, cucumber, tomato, carrots, onions, parsley)

If for example you have at least 3 servings for the day, you can have 2 cups of salad (2 servings) plus 1/2 cup of vegetable juice (1 serving) for a total of 3 servings for the day.

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Fruit 2 servings 3 servings
  • 1 small fruit (like apple, kiwi, orange, nectarine, peach) OR
  • ¼ cup dried fruit (like apricots or prunes or raisins) OR
  • ½ cup canned fruit or fruit salad
  • ½ cup fruit juice ( prefer you eat a fruit instead of taking a fruit juice, so you can get enough fiber) OR
  • ¼ cup figs OR
  • 1 slice of melon or watermelon OR
  • ½ cup blackberries or blueberries or grapefruit or fresh pineapple 
  • ½ cup whole strawberries or raspberries
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Olive Oil/Avocado/Almonds/Peanuts/Cashews 3 servings 6 servings
  • 1 tsp. Olive Oil OR
  • 8 Olives (black or green)OR
  • 2 tbsp. avocado OR
  • 6 almonds OR
  • 6 peanuts OR
  • 6 cashews

If for example, you have 3 servings of these per day, you can use 1 tsp. in the salad dressing for lunch, and another for dinner, plus you can have 6 almonds as a snack, leaving you with a total of 3 servings of the olive oil and nut group.

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Plant Oil (corn or vegetable oils, etc.)/ Walnuts/ Mayonnaise 2 servings 5 Servings
  • 1 tsp. plant oil (like corn oil) OR
  • 1 tbsp. seeds (like pumpkin seeds)OR
  • 1 tbsp. low fat mayonnaise OR
  • 2 walnut halves
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Sweets and Snacks (like crisps and dessert) sparingly sparingly Try to minize intake of empty calories (those with no nutritional value). Just limit your intake of these to a few bites per day (like 1 small crisps bag or 1/2 a chocolate bar or 1 small piece of dessert). Enjoy it but don't over do it!
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Alcohol 0 or 1 serving 0 to 2 servings
  • BEER: 10 oz. of beer (about 2 cups or 1 regular beer jug) OR
  • WINE:  4 oz. of wine (120 mL, about 1 small wine glass size) OR
  • WHISKEY/VODKA: 1.25 oz. of whiskey or vodka (40 mL, about 2-3 cm from the bottom of the glass) OR
  • LIQUOR: 1 oz. of liquor (30 mL, about half a shot glass)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Free Foods (foods that you can use as much as you want)     SPICES (given you don't have hemorrhoids), HERBS, LEMON, GARLIC, VINEGAR, MUSTARD, SEASONING (low sodium and you shouldn't have hemorrhoids), GINGER, SOY SAUCE (low sodium)

Back to Maintenance Diet