How Much is Enough

The next two chapters of JJ Virgin's book talks more about what to eat.

Non-Starchy Vegetables (30 - 35 %%)

- eat two or more servings per meal.
- one serving is 1 cup raw pr 1/2 c cooked
- arugula, beet greens, broccoli, cauliflower, lettuce (not iceberg), snow peas, summer squashes, watercress, asparagus, brussels sprouts, celery, collard greens, eggplants, jalapeno peppers, mushrooms, radishes, shallots, Swiss chard, bell peppers (red, yellow, green), cabbages, endive, green beans, kale, mustard greens, radicchio, spinach, bean sprouts, cucumbers, fennel, kohlrabi, onions, spaghetti squash, turnip greens

(High fiber, starchy carb choices - jicama, squashes, lima beans, turnips, black beans, great northern beans, navy means, yellow beans, bulgur wheat, steel cut oats, whole grains, lentils, legumes, barley, millet, artichokes, pumpkin, brown rice, rye, whole grain breads, yams, sweet potatoes)
Lean Protein (about 25%)

- eat about 4 to 6 ounces of protein at each meal;
- chicken or turkey breast : 9.5 grams of protein per ounce
- red meat or fish : 7-9 grams / oz 
- shellfish ; 6 - 7 grams / oz
- whole eggs : 6.2 grams / oz
- feta cheese : 4 grams / oz
- cottage cheese  (1/2 cup) : 15 grams / oz
- Greek style plain yogurt : 15 - 18 grams / oz

Healthful Fats (about 25%)

- eat one to three servings of fat each meal
- one serving is approximately 1 tablespoon of nut butter or oil, 10 small nuts, 1./3 an avocado, 1/4 c light coconut milk, 3 to 4 ounces of fish

High Fiber Carbs and Low Glycemic Index Fruits  (about 15%)

- eat one to two servings at each meal
- 1 slice of bread, 1/2 c of cooked grains, 1/3 c of beans, 1/2 medium yam or sweet potato, 1/2 c winter squash, 1 apple, 1 c of berries, a sliced tomato

Dairy and Nuts

Water

- drink eight to ten glasses of water a day between meals
- drink 4 to 8 ounces of water with meals because you don't want to dilute your stomach acid and impair your digestion