The Rice Diet Renewal: A Healing 30-Day Program For Lasting Weight Loss

42 the rice diet renewal

if you are a larger man or someone approaching his or her goal
weight or maintenance phase. Note that the calcium - rich foods
are highlighted, to assist you in choosing four to six servings of
calcium - rich foods each day. If you don ’ t care for these calcium -
rich foods, you may prefer to supplement with 1,000 mg of
calcium per day.

Fat

Portion

1–4 per day1 tsp. oil

(olive or canola),

1 T. nuts/seeds

Vegetable Portion

4–6 per day

½ cup cooked vegetables

½ cup vegetable juice (unsalted)1 cup raw vegetables

Starch Portion5–11 per day

½ cup cooked whole grains

1 slice whole-grain bread1 oz. ready-to-eat cereal

½ cup cooked starch vegetable

Calcium-Rich Vegetables

1 cup cooked or 2 cups raw:bok choy, broccoli, collards,

Chinese cabbage,

mustard greens, kale, or okra½ cup fortified tomato juice

Calcium-

Rich Dairy1 cup skim

milk or fortified

soy milk or 1 oz.low-fat cheese

1½ tsp.tahini

Calcium-Rich

Fat

Calcium-Rich Protein

¼ cup dried

beans, tofu, ortempeh

Calcium-Rich Fruits

½ cup fortified fruit juice

Calcium-Rich Starches

½ cup dried beans (navy, black,

pinto, garbanzo, or great northern)¹⁄³ cup cooked amaranth

Fruit Portion

3–5 per day

1 medium fruit

½ cup cooked fruit½ cup fruit juice

Protein Portion1–3 per day

¼ cup dried beans

1 oz. cooked fish, seafood,

or lean meat

Dairy Portion1–2 per day

1 cup skim milk, fortified

yogurt or sour creamsoy milk, or nonfat

The health - promoting pyramid.