Wow! Great work ladies!!!
Nancy - sure, I'll give you a quick rundown on the other daily requirements:
1. (a minimum) [U]5 svgs fruits & vegs (or 9 if >350lbs)[U]:
- a svg of fruit or vegs is 1/2 cup except for leafy greans which are 1 cup/svg
2. choose whole grain foods whenever possible
- whole wheat/multigrain bread (instead of white bread)
- brown rice (instead of reg white rice)
- whole wheat pasta (instead of reg pasta)
- high fiber/low sugar cereals (ie. all-bran, grape nuts)
3. 2 Milk svgs - already covered
4. drink at least 6 glasses of water each day
- "feel free to count caffeine-free, sugar-free beverages, like cafeine-free tea and sugar-free lemonade - but only for 1/2 of your water intake"
5. Healthy oil
- 2 tsp/day added oil/fats (ie. olive oil, butter, flaxseed oil)
- "for heart-healthy benefits, incl. monosaturated & polyunsaturated fats in your daily diet - from fish, nuts, seeds and veg oils)
6. Get enough Protein
- 1-2 svgs/day (ie. 3oz meat = approx. size of deck of cards)
- "you'll feel more satisified if you get enough protein each day"
- "pick protein rich foods that are lower in fat: lean meat, skinless poultry, fish and eggs"
-
Vegans - "high quality veg proteins can be found in soy - stock up on beans, peas & lentils
-
Lacto & Ovo-Vegetarians - milk & eggs are great sources of protein
7. Limit added sugar & alcohol
- WW recommends "no more than one alcoholic beverage/day for women (no more than two for men)
8. Take a multi-vitamin-mineral supplement daily
Have fun
P.S. ... & after I finished typing all this - look at the "WW in a nutshell" sticky for more helpful info!!