I personally like to juice up several
different kinds of fruit and vegetables—
bananas, red bell peppers, apples, carrots,
celery, broccoli, spinach, parsley, tomatoes
and cucumbers. I include the rinds and even
some banana peel because that’s where most
of the nutrition is.
For my daily diet, I stay with lean protein
with every meal (fish, egg whites, beans and
nuts), plus a half plate of fruit and vegetables.
Basically I recommend eating a substantial
breakfast each day, one that includes a whole
grain (such as oatmeal), plenty of fruit—berries,
banana, pineapple—and topped with
nuts (almonds, walnuts, pecans, all kinds
of nuts). Sometimes I have an egg-white
vegetable omelet, which Oprah joked is
“mostly vegetables.”
For lunch and dinner I like to have a fish
rich in omega-3s, such as salmon, black cod or
sardines. That is accompanied by either a salad
or soup—and often both.
I eat a lot, but my weight rarely fluctuates
more than one or two pounds. When you eat
a diet that is primarily fruit and vegetables,
the high water and fiber content really fills
you up. Plus, by eating good quantities of fruit
and vegetables every day, you’re essentially
getting all your nutrient needs met, and that
helps you feel satisfied.
I recommend that you subscribe to
Dole’s Nutrition News, a free electronic
monthly newsletter, for more food tips
and information. Subscribe at
www.dole.com.
A day in the diet
of Mr. Murdock
Breakfast
● Steel-cut oatmeal with pineapple,
bananas, raspberries, black raspber-
ries, blueberries and sliced almonds
● Egg-white omelet with tomatoes,
broccoli, red bell peppers, spinach,
mushrooms and onions
● Pineapple juice
Lunch
● Baby spinach salad with sliced apple
and pecans
● Grilled salmon with mango salsa
Dinner
● Broccoli soup
● Grilled halibut
● Roasted tomatoes with olives
and capers
● Barley risotto
● Roasted pear
halves in port
