Example of a Dieter's Daily Menu
Fats, Oils & Sweets: Use sparingly.
Dairy:(Milk, Yogurt, Cheese) - 2 to 3
Vegetables: 3 to 5
Proteins: (Beef, fish, lamb, beans, eggs, chicken) 2 to 3
Grains: (Bread, cereal, brown rice, pasta) 6 to 11
While dieting, this is how the dieter might break down the calorie allotment if the dieter's weight loss plan is based on calories:
Dairy: 250 kcals
Vegetables: 200 kcals
Proteins: 350 kcals
Fruits: 250 kcals
Grains: 300 kcals
Example #2: According to the USDA Food Pyramid, Dieter Judy should eat a minimum of 6 servings from the Grain Family. Bread weighs in at about 100 calories per slice - with gourmet breads totaling 150 calories or more per slice.
Even based on the measly 100 calories, Dieter Judy is now up to 1,100 calories - and that's just counting her bread and milk.
Let's pause to summarize and breathe heavily:
Due to the need to decrease calories for weight loss, dieters are presented with the problems of being able to eat enough foods/calories to feel full while still at a level low enough to produce weight loss, and being able to intake the recommended serving sizes from all the food groups without going over their calorie allotment for weight loss.
Because nutrition plays a big role in the weight loss battle, dieters should take a daily multi-vitamin as a safety net.
In addition, activity (aka exercise) suddenly becomes a key player in the weight loss battle. Activity helps to burn off calories so the dieter can eat a bit more while dieting.
Using the Food Pyramid, a typical diet derived from natural foods - or a diet that is as close to natural as possible - may look like this:
1 slice of whole wheat toast sprayed with no calorie butter
1 scrambled egg
1 cup of sliced fruit
8 ounces of reduced fat milk
3 cups of salad: lettuce, tomatoes, cucumbers, sliced
mushrooms, sliced carrots, sliced onion
one ounce of shredded cheese
two ounces of roasted chicken breast, chopped
dressing should be of the light variety and on the side
medium fresh apple
1 cup skim milk
Preparation Note: Four ounces of lean raw meat equals about 3 ounces of cooked.
1 cup of whole grain pasta, prepared
meatballs prepared with extra lean beef, ground chicken or ground turkey totaling three ounces
1 cup of green beans
whole grain dinner roll
1 cup of sliced strawberries sprinkled with Splenda 1 Tablespoon of LIGHT whipped topping
cup of skim milk
The total calorie count for the day comes to about 1,200 calories - which is a good spot for most dieters because this allows room for a couple of healthy snacks. Of course, check with your doctor who can personalize your weight loss program and who can also tell you how many calories you need to eat in order to experience weight loss.
As previously mentioned, it takes a sly juggling act to get in all the recommended nutrients for the day without going over the calorie cap. Skim products, choices of foods (example: choosing the green beans at 17 calories per cup saved over 100 calories if we had gone for the pinto beans), the time of day that you eat, and the pace that you eat all impact the number on the weight loss scales.
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