Customizing the Checklist

The checklists and meals on these pages are designed for a woman of average weight who is pre-menopausal and exercises three times a week. What if that's not you? Make the following adjustments to be sure you're meeting your specific nutrient requirements. As with any diet program, listen to your physician's advice if you have specific health concerns.

If You're Pregnant
Add daily:

1/2 to 1 cup spinach, kale, asparagus, or broccoli

2 cups whole-grain cereal or 2 slices whole-grain bread

1/2 cup carrots, green beans, or peas

1 cup low-fat milk or yogurt, or 1 ounce cheese

1 to 2 snacks made from the list above

Add weekly:

1/2 cup beans

Limit:

Alcohol

High-salt foods

If You're Nursing
Add daily:

1/2 to 1 cup spinach, kale, asparagus, or broccoli

2 cups whole-grain cereal or 2 slices whole-grain bread

1/2 to 1 cup carrots, green beans, or peas

1 cup low-fat milk or yogurt, or 1 ounce cheese

1 to 2 snacks made from the list above

2 cups water

Add weekly:

1/2 cup beans

Limit:

Alcohol

High-salt foods

If You're Post-Menopausal
Add weekly:

4 to 8 ounces of soy

Limit:

Red meat

If You're Male
Add daily:

4 cups whole-grain cereal or 4 slices whole-grain bread

1/2 to 1 cup carrots, green beans, or peas

1 cup low-fat milk or yogurt, or 1 ounce cheese

Add weekly:

4 to 8 ounces soy

2 cups wine

Limit:

Red meat