Food Plan Details

Looking at what I have accomplished and what I would like to work on, I've returned to my food plan and examined it with a critical eye. As with any plan based upon goals and strategies for achieving those goals, the food plan I explained in my earlier post has its share of appendices and addendums. These mostly concern habits I am amending and good choices I am trying to turn into habits. I have done my best to address my known weaknesses when it comes to food, and to offer myself solutions to social dining situations that allow me to self-reinforce positive behaviors and minimize temptations to break faith with myself over menu matters. I have particularly relied upon information from The End of Overeating to build guidelines for myself that will help me break old habits and forge new ones.

Supplements: as needed, as scheduled, or as available

daily-type multivitamin (I like Alive! capsules, protein shake powder, and effervescent powder)
algae supplement
probiotic
psyllium seeds, flax seeds, or fiber blend
edible clays

Beverages:

purified water
lemon or cucumber water
herbal tea
fresh juice
soy or nut milk

Occasional Treats:

sorbet
homemade frozen yogurt or non-dairy ice cream
vegan jerky (Primal Strips!)
raw candy
raw tartlets
dark chocolate
homemade hot cocoa
potatoes
commercial juice blends or juice from concentrate

Menu Staples:

soups and stews
fruit salads
vegetable salads with organic or homemade dressings, + dried fruits and seeds as toppings
frozen vegetables for stir fries, sautes, steamed side dishes, or recipe components
frozen fruits for smoothies, baking, desserts, toppings and salads
fresh fruits
fresh fruit smoothies, green smoothies
lentils, beans, chili, peas
whole grain cereals, oats, various whole grains for soups, stews, and hot cereal
soy and nut milks
soy and nut yogurt
whole grain and/or sprouted breads, especially home-baked or dehydrated
peanut butter, almond butter, preserves
homemade nut cheeses
ice cubes

The Yucky List:

fast food
soda pop, diet or otherwise
salty snack foods
commercial sweets and candies
most commerially packaged foods, especially those containing:

unpronounceable ingredients

monosodium glutamate

aspartame, saccharin, sucralose, neotame, acesulfame potassium, etc.

high fructose corn syrup

sugar, dextrose, sucrose, fructose

maltodextrin

"natural and artificial flavors"

"spices"

soy protein isolate

"artificial color"

textured vegetable protein

enriched bleached flour, whether wheat or white

Foods I Tend to Crave and Overeat, and Thus Want to Limit/Avoid:

potato chips
bread
dairy cheese
dairy ice creams
frozen or restaurant pizzas
pasta
cookies
popcorn
cereal with marshmallows in it
tortillas and tortilla chips
butter and margarine
doughnuts and pastries
cake
dairy dips and dressings
stuffing
cheesecake
banana cream pie
banana pudding
caramel
chocolate truffles
commercial crackers (Ritz, Wheat Thins, etc.)
bagels
muffins
mashed potatoes

Settings in which I'm Likely to Make Poor Food Choices:

1. Anywhere there's no vegan options other than plain ol' salad.
2. Relatives' homes.
3. Home, when I'm watching videos, reading, or playing games.
4. Some restaurants with especially tasty food.
5. Buffets, parties, and potlucks.
6. Whenever my blood sugar levels drop.
7. Whenever I am, or afraid I'll soon be, very hungry.
8. Holiday meals.

Positive Food Choice Solutions:

1. Bring a stash of salad condiments to spice up the best option: hemp seeds, almond flour croutons, seasoned kale chip crumbles. Ask for salad enhancements like lemon, cucumber, or tomato slices.
2. Bring travel staples and ask for or buy fresh produce.
3. Only eat foods while sitting at a table. (Exceptions: picnics and roadtrips.)
4. Eat half of what's served and take home the rest to enjoy later.
5. Bring good things to eat and share and eat only produce-intensive dishes otherwise.
6 & 7. Carry water, dried fruit, and a food bar at all times. Rely on this stash rather than junk foods.
8. Eat a big, beautiful salad before or with the holiday meal, then sample other dishes to enjoy their flavors rather than fill up.

Primary Food Defense Strategy for Any Difficult Situation: Slowly drink a healthy beverage.

Travel Pack Staples:

flax meal
vegan bread
box of silken firm tofu
small carton soy or nut milk
homemade biscuits or muffins
dehydrated fruit snacks
Primal Strips
vegan spread
soy or nut yogurt
nut cheese
vegan sweetener
hemp seeds
raw pumpkin or sunflower seeds
Tamari
lentils
soup mixes
salad dressing
nutritional yeast
seaweed
vegetable stock powder or cubes

And that's the long (!) and short of the food plan details.