I kinda know what foods are allowed, but I am not sure how much of 'em I should be eating and if some foods are to be preferred over others. Eg., are potatoes better than rice, should I be getting more veg than starch, etc.
Also, should I be counting calories and/or tracking macronutrient ratios? I know that Dr. McDougall says limit beans because of the high protein content. What about quinoa, as I think it is higher in fat and protein as well? I don't know anything about measurements like how much dry rice should I cook to get 1 cup of cooked rice (is that a normal portion?), how many potatoes to eat, how much veg, whether salt should be consumed and stuff. Not sure if portion size matters either
For today I had about 400g of sprouted wheat bread with carrots, 6 Weetabix biscuits, an apple, 2 heads of raw gem lettuce and some raw okra. Am I doing okay As you probably can tell, I avoid cooking
Tomorrow I'll probably have a plantain and some other fruit for breakfast, 2 steamed sweet potatoes (don't know what size they are considered to be) for lunch and probably raw veggies and some Weetabix for dinner. Haven't gone shopping for rice or quinoa and other McDougall stuff. I still have some sprouted bread though. Meal time advice/ideas needed
Is it better to eat only when I am really hungry or just at regular meal times?
Lastly, how much fruit should I be eating on the McDougall program? Do most of y'all feel better with less fruit and more starch?
Okay, I'm done asking questions for now
Pretty sure I overshot my question quota, haha
I'll hit some of your questions, but I am a Maximum Weight Loss person myself - and given your BMI you'll be wanting the regular program. Here's that link:http://www.drmcdougall.com/free.html
And here are some helpful newsletter articles that Mary McDougall did for people getting started. One the May's Mini diet that you don't need to do, lol. But I tossed it in anyway to show you where Dr. McD and Mary started and how simple they made it.
MARY MCDOUGALL'S - GETTING STARTED
MAKING THE CHANGE TO A HEALTHY LIFESTYLE WORK IN YOUR LIFEhttp://www.drmcdougall.com/misc/2005nl/ ... pumary.htmhttp://www.drmcdougall.com/misc/2005nl/ ... pumary.htmhttp://www.drmcdougall.com/misc/2006nl/june/marys.htm
If I were you I'd get a couple of references too - like Dr. McD's new book, out soon, "The Starch Solution". And Jeff Novick's DVD "Fast Food".
The DVD is everything you want for making 10 minute meals. Trust me I was no cook either. Jeff the nutritionist here, was a single Dad, grad student and I think had a full time job going - when he came up with all these fully balanced 10 minute beginning to end meals. They are like single bowl meals that would be perfect for you and they are all economical too!
You can get a good start on some of Jeff's SNAP recipes from his facebook page. I can't for the life of me remember what SNAP stands for http://www.facebook.com/media/set/?set= ... 124&type=1
And Mary's newsletter meals are great too - most of the ones I do just take like 15 mins.
As for what you're eating now - Mary's newsletters will tell you the balance to aim for. Don't worry about which starch is best, just go for the one's you like to eat, or micronutrients either you'll be getting all you need over the course of a week. You'll be wanting to supplement B12 of course. But here's another link that will help you check out what you are eating and how it's stacking up nutrition wise. I love playing with this - but most people just do it to prove to friends that we ARE EATING HEALTHY and getting that protein!http://cronometer.com/
I am doing a Mary's Mini Diet right now - which is the most restrictive of all the plans and I am getting everything I need. As you are at a low BMI, you don't really have to worry about having more veggies than starches. Us Maximum Weight Loss people are like half and half or more veggies than starch, if we really want to accelerate loss. You don't need that, so just go for the regular plans guidance on that.
As for the rice measurements - the package will give you that information - but here's a really helpful thing get a rice maker, if you like rice! I got one at Target for $20 and I make up my rice ahead of time and just keep taking a cup or two out of the fridge for each meal.
Fruit - for questions like this I just go to search at the top of the home page and plug in the question I have. Usually it will get me to JeffN's top responses to the question. So here is that link. Note he advises using the Cronometer, but also says the answer can never be one size fits all viewtopic.php?f=22&t=7752&start=15
As for when to eat - whatever works for you is fine. I think the people who need to loose weight here are trying to learn to eat just when they are actually hungry. You're not in that category of needing to retrain, as you are at a very healthy weight. So do what works for you.
I am sure more people on the regular plan will be better at answering your early questions, but these links should give you a start.
I just want to add - that it makes me super happy that you are doing this, not because of weight or health issues, but because you are really researching what the best path is for a healthy life. FANTASTIC! And really to my way of thinking - as I did a bunch of research myself - you found the right place. Even T.Colin Campbell says in the "China Study" he thinks that McDougall has the nutrition most right. That's how I got here and I am glad your here too.
Best wishes to you - Michelle