Stage 2: Vegetables

One serving of vegetables is 25 calories. For leafy greens, one serving is a full cup. For other vegetables, one serving is 1/2 cup. Vegetables with high fiber are marked ** and at least one serving of high fiber vegetables should be eaten each day. For sauces and salad dressings, the contents should be <5>

Leafy Greens:

• Arugula
• Bibb
• Endive
• Escarole
• Red or green leaf
• Romaine
• Spinahc

Green Vegetables

• Artichoke
• Asparagus
• Broccoli **
• Brussels Sprouts (yuk)
• Collard Greens
• Green beans
• Kale
• Mustard greens
• Snow Peas **
• Sugar snap peas **
• Swiss Chard
• Zucchini **

Other Vegetables

• Bean Sprouts **
• Beets
• Bell peppers
• Cabbage
• Carrots **
• Cauliflower
• Celery
• Cucumber
• Eggplant (yuk)
• Garlic
• Hot peppers
• Jicama
• Leeks
• Mushrooms
• Onions
• radishes
• Scallions
• Tomatoes
• Water Chestnuts
• Yellow Squash **
• Spaghetti Squash

At this stage, avoid high starch content veggies:

• juice
• corn
• peas
• potatoes
• yams
• sweet potatoes
• winter squash.

Stage 1: Protein

I looked back in my blog and noted that I already posted the list of acceptable proteins back in June, so I don’t need to retype that all now.But the list is posted below. The goal is to get 12oz of lean or very lean protein each day from meat. Of course I also get some more protein from snacks and shakes, so the 12oz is really the minimum. In actuality, I should be getting 150 grams of protein, 150 grams of carbs and 30-50 grams of fat in my diet each day. The different stages fo 20/20 basically just add in sources for the protein, fat and carbohydrates. Additionally there is a goal of 25-40 grams of fiber per day.

 

Very Lean Protein list:

• Chicken (white meat no skin)
• Turkey (white meat no skin)
• Chicken Breast
• Ground Turkey or Chicken Breast
• Cod
• Flounder
• Haddock
• Halibut
• Trout
• Tuna Steak
• Tuna canned in Water
• Ground beef (4-5% fat)
• Duck or pheasant no skin
• Venison
• Buffalo
• Bison
• Ostrich
• Egg whites (2)
• Egg subs (1/4 cup)

Lean Protein List

• USDA or Choice grades of Lean Beef trimmed of fat (Round, Sirloin, Flank Steak, Tenderloin, Roast, Steak (T-bone, porterhouse, cubed, filet mignon), Ground Round, Skirt Steak, Pot Roast
• Fresh Ham
• Canned cured or boiled ham
• Canadian Bacon
• Pork Tenderloin
• Pork Center Loin Chop
• Pork Rib Roast
• Lamb Roast, chop, leg or cubed
• Lean Veal Chop or Roast
• Chicken Duck or Turkey dark meat, no skin
• Chicken white meat with skin
• Ground turkey
• Herring, Salmon, catfish,

The Stages of 20/20

Now that I am almost done with the 20/20 Lifestyles program, I'm posting the different stages here as a reminder to myself about how good nutritional habits work. I should have probably written this stuff down when I first was going through the program, but at this point its been 6 months, so I need a refresher anyway. Coming up: stage 1.