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Diet Bites Color Wheel Diet Plan™

The 2,200 Calorie Diet Plan

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Our Color Wheel Diet Plan for the 2,200 calorie per day dieter found below encourages the use of color in the daily diet. For a detailed breakdown of the Color Wheel Diet Plan, please click on the link above.

Adding color to your daily diet not only adds fun, it also helps ensure that daily nutritional needs are met. Keep in mind that the Color Wheel Diet Plan is intended as a pattern to enhance the healthy daily diet so don't forget about all the important colors - such as purple eggplant, sunshine yellow lemons, pink grapefruit, maroon colored grapes and so forth. In addition, don't forget to experiment with a variety of healthy foods - such as adding a dash of peanut butter to the 'nuts, seeds, protein, bean' food group.

As to beverages, outside of skim milk we recommend water and low calorie/sugar free beverages.

As to daily oil & fat consumption recommended by the USDA, decreasing such can trim calories significantly. However, equally important to keep in mind is the fact that fats are an important part of any diet plan and should not be totally eliminated.

2,200 Calorie Daily Diet - Diet Bites' Color Wheel Diet Plan
Food Group	USDA Recommended Daily Amount	Diet Bites' Color Wheel Diet	Examples of Food Choices
Fruits	2 cups =	1/2 cup yellow fruit 1/2 cup of green fruit 1/2 cup of orange fruit 1/2 cup of mixed fruit	1/2 cup banana 1/2 cup of pear 1/2 cup of cantaloupe 1/2 cup of mixed fruit
Vegetables	3 cups =	1/2 cup of dark green vegetables 1 cup of raw green leafy vegetables** 1/2 cup of yellow vegetables 1/2 cup of orange vegetables 1/2 cup of white vegetables 1/2 cup of mixed vegetables	1/2 cup broccoli 1 cup of salad greens 1/2 cup of yellow squash 1/2 cup of carrots 1/2 cup of potato 1/2 cup of mixed vegetables
Grains	7 ounces =	1 cup of cooked wheat pasta (tan) 3 slices of whole grain bread (tan) 1/2 cup of cereal (multi-color) 1 White Flour Tortilla	1 cup of wheat pasta 3 slices of whole grain bread 1/2 cup of cereal 1 flour tortilla
Meat, Beans, Seeds, Nuts, Eggs, Peanut Butter	6 ounces =	1/2 cup of beans, peas, lentils or legumes 2 ounces of white meat 2 ounces of red meat 1 yellow /white egg (or brown egg)	1/2 cup English Peas 2 ounces of chicken breast 2 ounces of lean steak 1 egg
Milk, Dairy	3 cups =	3 cups of white skim milk	3 cups of milk
Oils	6 teaspoons =	Use Golden Extra Virgin Olive Oil & Margarine Sparingly	Use Golden Extra Virgin Olive Oil & Margarine Sparingly
Discretionary Calories	Allow 290 Calories =	These are the calories that you choose to fit into your daily diet which may or may not fall into the official food groups. Preferably, the discretionary calories should come from healthy sources.	290 discretionary calories

It's imperative that you meet with you doctor before beginning any diet plan to: a) determine your personal calorie needs during the weight loss process; b) to cross out risks associated with dieting which may effect you; c) to rule out other factors which may be causing or contributing to weight gain; d) to rule out other diseases and medical conditions which may make dieting and/or some modes of dieting, impossible at the current time - such as during pregnancy. Certain medical conditions may require a specialized diet - one that is based on the Food Pyramid, yet one that veers slightly in other directions such as an increased OR decreased need for specific vitamins and minerals found naturally in foods.

The Diet Bites Color Wheel Diet Plan

Based on USDA Daily Recommendations

1,200 Calorie Diet | 1,400 Calorie Diet | 1,600 Calorie Diet | 1,800 Calorie Diet

2,000 Calorie Diet | 2,200 Calorie Diet | 2,400 Calorie Diet

Free Tracking Sheets for Your Diet - Lists Food Group daily recommendations; great for anyone interested in tracking their daily diet.

2,400 Calorie Diet | 2,600 Calorie Diet | 2,800 Calorie Diet | 3,000 Calorie Diet | 3,200 Calorie Diet

Nutrition Notes for 2,200 Calorie Diet

Fruits Food Group Fresh, frozen, canned, dried, juice 1 cup of 100% fruit juice equals 1 cup of fruit from the Fruit Group

Vegetables Food Group

Fresh, frozen, canned, dried and juices
Dark Green Veggies - 3 cups per week
Orange Veggies - 2 cups per week
Legumes - 3 cups per week
Starchy Vegetables - 6 cups per week
Other Vegetables - 7 cups per week
2 cups of raw leafy greens equals 1 cup from the Vegetable Group**

Grains Food Group Includes oats, barley, rice, wheat, cornmeal, bread, pasta, oatmeal, cereal, tortillas, grits 1 slice of bread equals 1 ounce from the Grain Group 1/2 cup of cooked pasta, rice or cereal equals 1 ounce from the Grains Group 1/2 of grains consumed should be whole grains

Meat, Beans, Lentils, Nuts, Seeds & Eggs Food Group 1 ounce of meat (beef, chicken, pork, turkey, fish) equals 1 ounce 1 egg equals 1 ounce 1/4 cup of cooked dry beans equals 1 ounce 1 Tablespoon of peanut butter equals 1 ounce 1/2 ounce of nuts and/or seeds equals 1 ounce

Milk & Dairy Food Group 1 cup of milk or yogurt equals 1 cup from the Milk Group 1 1/2 ounces of natural cheese or 2 ounces of processed cheese equals 1 cup Cream cheese, butter and cream are not considered as part of the Milk Group Sources should be skimmed, low fat
Oils - Minimal Consumption Includes oils that retain liquid state at room temperature such as canola, sunflower, olive oil, corn oil, soybean oil. Includes foods high in oil such as certain species of fish, avocados, nuts & olives. Includes processed foods such as Mayo, salad dressings and soft margarine are chiefly oil.
Discretionary Calories - Foods that you choose to add to your daily diet. Includes foods low in fat or fat free with no added sugar.

**Amounts based on information from the USDA and are estimated calorie needs.

Keep in mind that before going on ANY diet plan, you should always obtain your doctor's permission as personal health condition might determine other needs. The information at Diet Bites is intended to enhance your diet plan and should not ever be replaced for your doctor's recommendations.

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This original Diet Bites' article contains the following:

Diet Bites Color Wheel Free Diet Plan

USDA Recommended Daily Calories for Dieters

Example Menu for the Color Wheel Diet Plan

How adding color to reduced calorie meals adds pleasure to palate.

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