HE diet Question

[TtcBlue18]

So just by reading the general guidelines of the HE diet, I've tried to put together my own eating plan. Since there are personalized swaying plans for purchase, I'm not sure if there are rules against posting an example of a typical day for me so I can get feed back and opinions about whether or not I have the right idea about the HE diet. Is that allowed? May I post an example as a reply to this thread?

[atomic sagebrush]

No not at all! Yes please post, I'd be happy to go over it and it may help others too.

[TtcBlue18]

Thank you! Here is what I've come up with.. I made sure to get in at least 11 servings of fruits/vegetables, and spaced them out a little at each meal.

Breakfast:
Cereal (with clusters, raisins,dates and almonds) with whole milk
Banana
Orange juice -no added sugar
I also take vitamins at breakfast (prenatal, folic acid and fish oil)

Lunch:
Salad consisting of spinach leaves, diced tomatoes, shredded carrots, shredded cheddar cheese and 1 hard boiled egg
Almonds
32 oz Lemon water

Snack:
Whole grain toast with organic butter
Apple
Grape juice -no sugar added

Dinner:
Stew made up of red meat, potatoes, carrots, broccoli and mushrooms
32 Oz lemon water

Snack (before bed):
Full fat, plain Greek yogurt with blueberries
Dark chocolate (just a little) with a glass of whole milk

When I put it into my fitness pal, it totaled 2,512 calories and 103 grams of protein.
All opinions/suggestions are welcomed and greatly appreciated!!

[atomic sagebrush]

It's looking great, what about fat???

If you're gaining weight too fast we'll cut back first on the juices and then go from there.

Salad dressing on salad?? If not, please do! The fat in the dressing will help absorb the nutrients.

[TtcBlue18]

Im a little confused... i thought eggs, yougurt, nuts, dark chocolate, cheese and avocados all had healthy fats..

Is any salad dressing good, or is there a "best"?

Also, with always eating protein with carbs (fruits/vegetables), wouldn't that make home made soups, stews, salads, tacos and cheeseburgers an A+ lunch/dinner for boy swayers? As long as it's full fat cheese and whole grain buns?

And I'm so sorry to add in yet another question, but there's a few random foods I was curious about. Do peanutbutter, sour cream and tortillas benefit the HE diet, or are those more of things to limit/avoid?

[atomic sagebrush]

They do, but you gave a tally of cals and protein in your post, was just curious how fat is coming out??

Any salad dressing that YOU like.

Yes yes homemade stuff like that is great! I ate tons of homemade soups, casseroles, etc when I got my boys!! Tacos, cheeseburgers, and so on! I ate it all!!

Those things are allowed on HE Diet, absolutely!! Enjoy!

[TtcBlue18]

Oh okay, great!!! With the fat, should I incorporate more?? Or will that happen naturally if I add in some extra stuff like peanutbutter?

[atomic sagebrush]

I don't know since I don't know how much specifically you're eating!!!

The important thing when swaying blue to be aware of is that you need to get MORE than half your fat intake (whatever that may be) from ANIMAL fats not vegetable. For reasons we do not know, mammals who ingest more of veg. based fat in proportion to animal based fats have more girls. So I don't want you to just add in peanut butter willy nilly, only add it in if you're certain already you are getting a good amount of animal fats (butter, sour cream, meat, fish, full fat yogurt or milk)because you don't want to end up getting more veg fats like those in peanut butter.

[TtcBlue18]

Oh okay I must have overlooked that part of the diet because I had no idea animal fats were important. Thank you so, so much, Atomic!

So.. an easy way to incorporate more animal fats would be to drink a glass of whole milk every day and add butter or cheese to anything I want?

[maximbella]

Atomic, I somehow missed that as well - I thought it was just fat in general. This makes a lot of sense in my case. I have always eaten a lot of natural fats from avocado, peanut butter, etc., but hardly ever eat red meat, butter, and never full fat dairy (always ate 0% yogurts and skim milk until swaying this cycle). I didn't know about swaying when I conceived, but it makes sense for me since I have 2 DD's!