meals

My Current Diet

David Mendosa Health Guide December 13, 2012
  • The question that people ask me the most often when they learn that since 2007 I have been following a very low-carb diet to manage my diabetes and my weight, is “What can you possibly find that you really like to eat?”

    That’s a good question, but one for which I have an equally good answer: “I eat so much healthy and delicious food that I have a hard time stopping myself.”

    In my continuing quest for these fine foods, I eat some old standbys, but have also discovered many foods that aren’t common in this country yet. I still keep discovering great additions to my diet and keep on writing about these foods here.


    Essentially, my diet is to eat no more than about 50 or 60 grams of total (not net) carbohydrate per day. My typical meals keep changing. But lately this is what I generally eat when I am at home:

    Breakfast: Two poached eggs, 4 oz. of smoked wild salmon with capers added, and a little kimchi or sauerkraut.

    Lunch: A large salad consisting of baby greens (including spinach and, when available, kale), bok choy, broccoli, and natto. For salad dressing I use apple cider vinegar and either extra virgin olive oil or extra virgin coconut oil. Sometimes the salad will also have green onions, green peppers, a small avocado, a can of sardines, mackerel, abalone, or salmon, a little hard cheese, a little summer squash, cucumber or radish slices, or a few pitted green olives. I always add a sprinkling of chia seeds.

    Dinner: This is the meal that varies a lot. Sometimes it’s just a bowl of plain whole yogurt with a few organic blueberries (or organic raspberries when I can’t get the blueberries I prefer) and a sprinkling of chia seeds. Often instead it is a quarter pound of fish; wild ahi tuna is my favorite, but wild salmon is the healthiest, because of its high omega-3 level.  Rarely it is beef, and only if it is grass-fed.

    I don’t snack much, but when I do it's a couple of olives, a handful of almonds, a bit of hard cheese, or no more than two Brazil nuts.

    I make sure to eat dinner at least three hours before lying down for the night. I never have anything to eat after dinner. I skip dinner entirely if my weight is up and it’s above my goal weight.

    This probably doesn’t seem like enough for most folks. But in fact I am never hungry. I never need more. That’s because as I brought my weight down into the low normal range, I don’t need as much food. I no longer need to feed all that fat!