What I Eat (post1)

A lot of clients often ask me what I eat. I don't think they are looking to replicate my routine but more likely want ideas. This is a week chosen at random, it was more or less a normal week and I wrote everything down (except water), here's how I think I did:

(+) Positives: Fiber grams always met, a lot of vegetables and low and good fats, treats but nothing excessive.

(-) Negatives: Not enough whole fruits

What you may notice and may give you some ideas:
* I drink a lot of 1% milk, if milk is not noted with a meal I usually have water with lemon, seltzer or seltzer with a drop of grape juice, I never drink soda or coffee
* I eat a lot of whole grains and vegetables. When I show soup it is the whole can or two bowls of homemade soup that is always vegetarian.
* I eat very little meat and almost never eat any meat except chicken or turkey, it is unusual for me to eat processed meats in sandwiches or beef and I don't eat pork
* I don't often reach for fruit but I do eat prunes a lot which are very high in fiber and antioxidants
* I love eggs. Eggs have a bad reputation. Eggs are a high-fat protein source but are very filling, are full of vitamins and minerals and great as part of a healthy diet.
* I always eat whole grains. I never eat white bread, white rice or white pasta. I do eat white potato but always with the skin on.
* I always use light butter or olive oil and never use sour cream, mayonnaise or cream cheese.
* I am always looking for ways to improve my diet but gradually. I never ate oatmeal but now I do, I grew up on wonder bread, white pasta and white rice but never eat these now. The best tip I can give you is always look for ways to educate yourself about what you are eating and improve your diet over time. Find healthier ways to prepare the foods you love, keep healthy foods around and treat yourself from time to time.

MON 2 packs of regular oatmeal 1tbsp fruit spread
handful of roasted soy nuts, 6-7 prunes, few pretzels
bowl of whole wheat pasta, tom sauce
whole wheat nonfat refried bean burrito, avocado, string beans
1 plain apple cider donut, milk

TUE Fage 2% strawberry yogurt
whole wheat fake bacon slice of cheese 1 egg sandwich
strawberries, 1 tootsie roll, prunes
low-fat broccoli-cheddar Quiche, milk

WED Fage 2% strawberry yogurt
low-fat broccoli-cheddar Quiche, milk
pretzels, blackberry kashi cereal bar, milk
low-fat broccoli-cheddar Quiche, milk
veggie burger, oven baked Ffries, romaine salad

THR Kashi Honey Sunshine cereal, milk
whole wheat, fake bacon lettuce tomato sandwich
olive oil and whole wheat bread dipping
tilapia & chicken, tortellini, vegetables, potatos
2 drinks, small piece of dessert

FRI whole wheat, 1 egg, fake bacon sandwich
health valley vegetable soup, oil wwheat bread, milk
pasta fajoli, prunes
edy's slow churn chocolate ice cream

SAT whole wheat, 1 egg, fake bacon sandwich
health valley vegetable soup, wwheat bread, light butter, milk
tilapia baked potato salad & a roll
2 drinks

SUN EAS Advantage protein shake
2 packs of regular oatmeal 1tbsp fruit spread
piece of pizza
roast chicken whl wheat elbow macaroni, vegetables
edy's slow churn chocolate ice cream