THE RULE OF FIVE

Each meal or snack needs to be planned to follow this very simple rule:

No more than 5 grams of fat

No more than 5 grams of sugar

MUST have at least 5 grams of protein (15-25 is better)

If this model is followed it will be very difficult to consume too many calories, particularly if grains and potatoes are limited or eliminated as well. Read the nutritional labels of everything you buy and pay particular attention to what the label indicates is a ‘portion’.

Keep in mind that some foods (milk and yogurt) contain natural sugars that are acceptable. Be particularly careful of any food that has sugar (in all it’s forms) listed among the first five ingredients. Foods labeled “No Sugar Added”, “Sucrose Free”, and “Sugar Free” can be VERY misleading.

Some other names for sugar:

* Glucose
* Glucose-fructose
* Sucrose
* Dextrose/Corn Sugar
* Fructose (small amounts are OK)
* Chrystelline Fructose
* High-fructose Corn Syrup
* Corn Syrup
* Honey
* Concentrated Fruit Juice (of any kind)
* Molasses
* Maple Syrup
* Rice Syrup
* Barley Malt Syrup
* Cane Juice/Cane Syrup
* Tapioca Syrup
* Invert Sugar
* Natural Sweetener
* Turbinato
* Succanat
* Demerrera