Healthy Meal Plans Each Day -- Not Diet Plans
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Hi everyone,
The problem with most diet plans famous or not is the types of foods they include.
In our busy lives we seek out foods that are fast and easy.
The real solution to weight loss is the amount of food we eat and the amount of energy we expend.
This is the message we in the nutrition field have been trying to convey for years.
Plus the majority of diet plans do not include the foods we like to eat.
The solution?
Learning how to cook healthier more well balanced meals each day, and watching the amount of calories consumed.
It doesn't matter if its the Atkins Diet, The South Beach Diet etc.
Its all about portion control and your activity level.
Before you start any type of diet or meal plan you should make sure that it is customized to fit your lifestyle, goals and nutritional needs.
For example:
Female - Age 50 - 5′ 9″ - Moderate Exercise - Weight 220 Lbs.
Average Daily Caloric Intake to maintain current weight = 2615 calories
Goal = Lose 1 Lb. per week = 2115 calories
Goal = Lose 2 Lb. per week = 1615 calories
BMI = 33 = Obese
The first thing you will need to figure out your daily calorie needs and goals. This may be to maintain your weight or to lose weight. If you want to lose weight, select your calorie goal to lose no more than one-half to one pound per week. For most people, slow weight loss is best.
Next, look at the meal plan closest to your calorie level and then plan menus for one week. You can use the sample menu as a guide. Choose foods that are available and that you enjoy eating. Plan meals that will work for your lifestyle.
BREAKFAST
1/2 cup cream of wheat cereal
1 cup flavored yogurt
1/2 cup grape juice
Morning Snack
1 puffed rice cake
1 medium pear
LUNCH
1 slice cheese and vegetable pizza
1 oz. garlic stick
3/4 cup vegetable soup
Afternoon Snack
1 serving celery sticks
DINNER
1 serving lean beef steak
1/2 cup dirty rice
1/2 cup savory cabbage
1 baked apple
2 slices multi-grain bread
Evening Snack
1/2 cup vegetable juice
1 scone
Calories - 1583
Protein g - 55
Carb g - 247
Total Fat g - 24
Cholesterol mg - 174
Sodium mg - 2729
Fiber g - 16
Potassium mg - 2453
Calcium mg - 1001
% of Calories from Fat - 19%
Talk to you soon
Tina
REPLY
The problem with most diet plans famous or not is the types of foods they include.
In our busy lives we seek out foods that are fast and easy.
The real solution to weight loss is the amount of food we eat and the amount of energy we expend.
This is the message we in the nutrition field have been trying to convey for years.
Plus the majority of diet plans do not include the foods we like to eat.
The solution?
Learning how to cook healthier more well balanced meals each day, and watching the amount of calories consumed.
It doesn't matter if its the Atkins Diet, The South Beach Diet etc.
Its all about portion control and your activity level.
Before you start any type of diet or meal plan you should make sure that it is customized to fit your lifestyle, goals and nutritional needs.
For example:
Female - Age 50 - 5′ 9″ - Moderate Exercise - Weight 220 Lbs.
Average Daily Caloric Intake to maintain current weight = 2615 calories
Goal = Lose 1 Lb. per week = 2115 calories
Goal = Lose 2 Lb. per week = 1615 calories
BMI = 33 = Obese
The first thing you will need to figure out your daily calorie needs and goals. This may be to maintain your weight or to lose weight. If you want to lose weight, select your calorie goal to lose no more than one-half to one pound per week. For most people, slow weight loss is best.
Next, look at the meal plan closest to your calorie level and then plan menus for one week. You can use the sample menu as a guide. Choose foods that are available and that you enjoy eating. Plan meals that will work for your lifestyle.
BREAKFAST
1/2 cup cream of wheat cereal
1 cup flavored yogurt
1/2 cup grape juice
Morning Snack
1 puffed rice cake
1 medium pear
LUNCH
1 slice cheese and vegetable pizza
1 oz. garlic stick
3/4 cup vegetable soup
Afternoon Snack
1 serving celery sticks
DINNER
1 serving lean beef steak
1/2 cup dirty rice
1/2 cup savory cabbage
1 baked apple
2 slices multi-grain bread
Evening Snack
1/2 cup vegetable juice
1 scone
Calories - 1583
Protein g - 55
Carb g - 247
Total Fat g - 24
Cholesterol mg - 174
Sodium mg - 2729
Fiber g - 16
Potassium mg - 2453
Calcium mg - 1001
% of Calories from Fat - 19%
Talk to you soon
Tina
REPLY
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