Numerous diets have circulated over the years claiming to be the Mayo Clinic Diet. These unofficial diets are primarily based on consuming grapefruit at each meal, while limiting other carbohydrates. However, the foundation of the actual Mayo Clinic Diet developed by weight-loss experts is a variety of vegetables, fruits, and healthful whole food carbohydrates and protein.
Pyramid Base
Non-starchy vegetables are a cornerstone of the Mayo Clinic healthy weight pyramid. This group includes leafy greens, artichokes, green beans, beets, broccoli, peppers, cabbage, tomatoes and summer squash. These veggies have limited carbohydrates and provide around 25 calories per serving. Plan to eat four or more servings a day. A serving is about the size of a baseball or two, depending on the type of vegetable. Choose fresh or frozen vegetables that are raw or lightly cooked or steamed.
Starchy Vegetables
Corn, white potatoes, sweet potatoes, pumpkin, turnips, rutabaga, and winter squash are considered carbohydrates on the Mayo Clinic Diet. Each serving provides around 70 calories and is a source of fiber in the diet. A serving is about the size of a hockey puck. Depending on daily calorie needs, the Mayo Clinic Diet recommends consuming a total of 4 to 8 carbohydrates, which includes not only starchy vegetables, but whole grains as well
Protein Source
Beans and peas, including green peas, are considered as a protein source. A serving is 1/2 to 3/4 cup. The program recommends a total of 3 to 7 servings from the protein and dairy group. Add 3/4 cup fresh green peas to your salad for a healthful vegetable protein source.
Fat Source
Vegetables, specifically avocado and olives, can be found in the fat group of the Mayo Clinic Diet as well. Try using 2 tablespoons of guacamole as a sandwich spread instead of mayonnaise.
Sample Daily Intake
Add a cup of mixed vegetables like peppers, spinach, tomatoes and mushrooms to an omelet for breakfast to get those veggies in at the start of your day. Add avocado and tomato slices to your sandwich and have a salad made of two cups of green leafy vegetables with broccoli, cauliflower, carrots and tomatoes, topped with green peas with a vinaigrette dressing. Include a couple servings of roasted vegetables and a baked sweet potato at dinner to round out your vegetable intake for the day.
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