Nutritional and Diet Menu Guidelines

29 Nov
  1. Smaller and more frequent meals are better! Try consuming 4 – 6 small meals and snacks everyday.
  2. Try to plan ahead by coming up with a grocery list before you go to the store. Also, try packing your foods the night before. Fatty or high calorie food intake are usually consumed when you’re hungry and conveniently have these types of foods within reach.
  3. Keep it simple. Don’t get too caught up on counting every single thing that goes into your body (i.e. vitamin intake, fat intake, carb intake etc). Start with just counting calories.
  4. Take your time eating.
  5. While this might be obvious to most, intake of fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry is essential for a healthy diet.
  6. Another obvious, avoid foods that are high in fat and calories.
  7. Especially avoid foods that are high in sugars such as cookies, chocolate and candy.
  8. Vary up your diet! Include fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Below is a sample diet menu (2200 calories) to start. We recommends gradually decreasing your caloric intake over a period of time, as your body needs time to adjust.

Breakfast
Amount Item Protein Carbs Fats Calories
12 ounces Coffee-w/caffeine 0.40 1.40 0.00 8.00
1.5 cup 1% fat cottage cheese 42.00 9.00 3.00 246.00
1 tbps Honey (liquid) 0.44 0.65 1.73 19.55
0.5 cup Fruit cocktail 0.51 29.76 0.09 114.40
Total: 43.35 40.80 4.82 387.95
AM Snack
1 each Apple (with peel) 0.30 21.10 0.00 81.00
1 each Banana (medium sized) 1.20 26.70 0.60 105.00
Total: 1.50 47.80 0.60 186.00
Lunch
1 each Apple (with peel) 0.30 21.10 0.00 81.00
2 each Whole Wheat Bread (slice) 6.00 24.00 2.00 140.00
2 cubic inch Cheddar cheese 8.47 0.44 11.27 136.88
.15 cup Mayo 0.32 8.47 11.77 137.37
3 ounce Turkey breast/white meat 25.50 0.00 0.60 114.75
Total: 40.58 53.96 25.64 610.00
PM Snack
2 each Whole Wheat Bread (slice) 10.00 72.00 4.00 180.00
4 tsp Gellatin (i.e. Jell-o) any fruit flavor 0.00 16.00 0.00 56.00
2 tbps Peanut butter 8.00 7.00 16.30 190.00
Total: 18.00 95.00 20.30 426.00
Dinner
4 ounces Chicken breast/ white meat 35.20 0.00 4.00 187.00
1.5 cup Rice-brown cook steamed 9.00 93.00 0.00 246.00
4 tbps Kraft Italian Dressing 0.00 12.00 4.00 80.00
0.25 cup Croutons-plain 9.00 5.50 0.50 30.50
1 small Salad – Leaf Lettuce, Tomato, Onion 1.30 9.50 0.40 49.00
Total: 54.50 120.00 8.90 592.50
Grand Total: 157.93 357.56 60.26 2202.45 



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