Tracking the 2,600 Calorie Diet Plan
Article by Diet Bites
Recommended Daily Food Group Servings for the 2600 Calorie Diet
This plan is packed with caloric values that are more in line with the highly active individual's dietary needs than those who are attempting to lose pounds.
Note: 'Equivalent' recommendations equals one ounce of solid food.
Grains: 9 ounce equivalents
This allows ample room to enjoy a nice selection of complex carbohydrates throughout the day. Think about whole grain breads for sandwiches, brown rice as a side dish, wheat based pasta for Italian themed recipes and hearty pearled barley that can be added to soups and stews - or enjoyed as a fiber-rich side dish.
Proteins: 6.5 ounce equivalents
While animal food sources add protein grams to the meal plate, many also add an overage of fat and cholesterol which over time can have a negative influence on circulatory health. In turn, this can create issues with the heart or lead to stroke.
On this note, we encourage the use of more vegetable proteins in your plan. Rather than diving into a cut of steak why not enjoy a serving of red beans? Rather than a pork chop, reach for a helping of cooked dried black-eyed peas. Add a wedge of cornbread along with a fresh tossed vegetable-based salad drizzled with low fat dressing.
Vegetables: 3.5 cups consisting of multiple colors and leafy greens. When the subject of vegetables comes to the surface, all too often the color green appears. But Mother Earth's garden is rich in so many species. And there are numerous varieties within most of the species. For example, white onions are fabulous. They add texture and flavor to foods and are a low caloric source for seasoning. But there is more to onions than the white variety. Dig deeper into the garden and discover purple, yellow and the smaller bunched types.
The button mushroom tends to be the most common for the humble kitchen - but again, there is so much more. Portabella mushrooms can be grilled or pan roasted and substituted for hamburger buns, thus reducing carbohydrate grams and kcals.
When it comes to squash - me oh my. Yellow summer straight-necked, crooked yellow, zucchini, patty pan, Hubbard, butternut, spaghetti, acorn - these are just a few of the multitude of squash varieties that can be found at your local market. Different specimens appear at different times of the year. The yellow and zucchini are popular summer stars while the remainder generally are part of the autumn harvest crop.
Fruits: 2 cups of assorted, including citrus selections. By leaving on the peelings when applicable, you'll also be adding dietary fiber to your meal or snack.
Fiber is extremely helpful to the digestive process and when combined with the recommended amount of water per day, the digestive system can keep moving smoothly along the way, ridding the body of potentially harmful toxins.
Dairy: 24 ounces which works out to three cups.
Health Note: Consuming a mix of natural fruits and vegetables along with two to three reduced fat servings of dairy selections may work to reduce systolic blood pressure readings to a healthier level in those individuals with elevated readings.
No single Food Group is more important than the other in the overall picture of good health. Each contains foods that work in conjunction with others to assist the body in functioning to its optimum capacity.
If you're considering a weight loss plan, look no further than the official American Food Pyramid. Embrace all of the healthy groups and stay faithful to the recommended servings within each.