Diet

From my reading of late and my old country doctor's advice, we have this quote, "Eat breakfast like a KING, lunch like a PRINCE, and supper like a PAUPER." This is in reverse of the typical American order of things but it makes so much sense. Add that to my further reading that recommended breakfast be protein-dense, lunch a little less so, and supper be carb-dense. The rationale is that the carbs raise metabolism during sleep and help burn off fat, plus carbs help you sleep better. That improved sleep will cause less food-cravings during the day and thus help control weight. The slower-burning protein coming from breakfast and later at lunch will release energy during the day when we need it most. So, you combine the "when" and the "what" of eating to get better results.

This makes so much sense to me and is sure worth a try. We have found that a light supper works best with Erin when we are trying to lose/maintain weight and adding the carb-dense foods may help that happen even easier.

Sample Diet

This is a sample of Kian's diet. We are always tweaking it.

For breakfast: 2 omega-3 eggs scrambled in canola oil, half a banana, a few sips of skim milk

lunch: Stonyfield fat free yogurt, a couple of tablespoons of lentil soup, a few sips of skim milk

dinner: Stonyfield fat free yogurt and some strawberries and a few sips of skim milk (our dinner would be a dark green salad with vinaigrette, baked salmon, and strawberries)

Kian drinks a lot of water throughout the day. He doesn't really snack, except maybe bananas. At this point he shows no interest in food. Any snacking he does is really related to our eating. So, anything we happen to be eating as a snack we offer him (fruit, popcorn, yogurt). We offer him whatever we eat for dinner at well, but he is not a big salad eater and professes to be a vegetarian.

Kian also gets 1/2 g of fish oil in the morning and 1/2 gram of fish oil at night. Kian is 2 1/2 and is 50th percentile for height and 50th percentile for weight.