Nuts are acceptable during phase 1 and 2 of PP. Be sure to account for the carbs. In PPLifeplan, the Eades recommend that you choose raw, unprocessed nuts, and either eat them raw or toast them at home. Commercial nuts are often roasted in partially hydrogenated oils.
You're allowed 10g ECC per meal, or 7g ECC per meal if you have planned a snack that contains carbs, and ECC per snack is limited to 5g. Half a small apple (2.75 inches diam.) has 11g carb/1.8g fiber ... so 9.2g ECC. That might fit with a meal if no snack is planned, and absolutely no other carb is eaten. There's too many carbs to be acceptable as a snack.
Peanuts are not true nuts, they're legumes. They are starchier and carbier than nuts such as almonds. Since we've already determined that apples are very carby in their own right, adding the carbs in peanut butter won't work. Peanut butter itself is fine as a snack, 2 Tbsp has 5g ECC. You might have it spread on a stalk of celery instead.
Minimum protein requirements are spelled out clearly on pp 92 - 97. For sedentary women, the minimum is 60g per day, divided between the meals. More may be consumed, and snacks, if eaten, should have some protein. There's 6g protein in one large egg. In order to meet the 20g per-meal requirement, you must supplement your 1 or 2 whole eggs with more egg whites, or meat or cheese or tofu in order to bring the protein content up. Check the charts on p 154. Two eggs is not enough.
Quote:
a.m. snack: a few strawberries
afternoon snack: handful of almonds and a tangerine
p.m. snack: 1/2 apple with peanut butter on it
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Lets add up the carbs -
- a few strawberries - 3/4 cup = 5g ECC
handful of almonds and a tangerine - 1 oz almonds / 2g ECC + small tangerine / 9.5g ECC = 11.5g ECC
1/2 apple with peanut butter on it - 14g ECC
5 + 9.5 + 14 = 28.5g ECC
Hmmm ... since your day's allowance is
30g ECC you've basically used it up just in snacks. 3 eggs would put you over the limit.
pp 158 through 168 of Protein Power is an extensive listing of foods, fruits, grains, vegetables and their ECC, grouped conveniently in 5g increments. I suggest you use the book, and the menu and snack guidelines that are clearly written there. YOu won't go wrong
Doreen
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