Choosing Foods Wisely While Dieting

Menu 1 from The Catskill Diet is as follows:


Morning Energy:
1/2 cup of blueberries (42 calories)
1 cup of skim milk (80 calories)
1 serving of cream of wheat (120 calories)
Dieter Completes Menu



Mid-Morning Energy:
1 medium banana (105 calories)

Mid-Day Energy:
Dieter Completes Menu








Mid-Afternoon Energy:
Dieter Completes Menu



Evening Energy:
1/2 cup of beans (choose from the following: pinto, lima beans, kidney beans, lentils, pink beans, great northern beans, broadbeans, black beans) (125 calories allowed)
Dieter Completes Menu


Late Evening Energy:
1 cup of skim milk + 1/2 cup of strawberries (105 calories)


Total Energy Calories from The Catskill Diet: 618 calories

Using the Food Pyramid recommendations above, the dieter might complete Menu 1 as follows:

Morning Energy: 1 fruit, 1 dairy, 1 grain, 1 fat
1/2 cup of blueberries (42 calories)
1 cup of skim milk (80 calories)
1 serving of cream of wheat (120 calories)
1 spoon of sugar (18 calories)
1/2 pat of margarine (30 calories)
Coffee, black

Mid-Morning Energy: 1 fruit
1 medium banana (105 calories)

Mid-Day Energy: 3 grains, 3 vegetables, 1 dairy, 1 protein
Deli Ham 'n Cheese Sandwich with lettuce, tomatoes, mustard, sliced mushrooms (315 calories)
(Based on 70 calorie wheat bread/70 calorie per slice cheese/60 calories for deli ham)
1 Package of Baked Potato Chips (140 calories)
Unsweetened Tea

Mid-Afternoon Energy: 1 protein, 1 grain
1 boiled egg (70 calories)
4 saltine crackers (45 calories)

Evening Energy: 2 proteins, 1 grain, 1 vegetable
1/2 cup of pinto beans (125 calories allowed)
1 cup of wild rice (166 calories)
1/2 cup of beets (29 caloreis)
1/2 cup of oven roasted chicken (meat only) (107 calories)
Unsweetened Tea

Late Evening Energy: 1 dairy, 1 fruit
1 cup of skim milk + 1/2 cup of strawberries (105 calories)


Total Energy Calories from The Catskill Diet: 1,497 calories
Total Nutrition: 3 dairy, 4 vegetables, 4 proteins, 3 fruits, 6 grains

Diet Bites