New Year, New Diet Plan
Written by Diet Bites
It's the beginning of a new year - just in time for your new diet plan.....
The most popular New Year's Resolution is aiming to spend more quality time with family and friends - but 'losing' weight and getting fit trail close behind. The new year offers a clean slate - a place in time that we can alter our future and work towards meeting our life goals. So yes - what better time of the year than at the beginning than to start that new diet plan?
How to Start Your New Diet:
1. A great place to start your new diet is to visit that certain something that you've avoided for quite some time now - your bathroom scales. That's right - hop on and open your eyes. Remember the number.
2. You need to have an idea of just how much weight you want to lose. Think of your weight loss plan as an adventure - a journey to a thinner, healthier you. At this point we're starting to create a map so we'll know which way to go and how far we need to go. Recommended Weight for Women | Recommended Weight for Men
Choose your body frame size, your height - then set your goal weight for the highest number in the tier. You can adjust as you near this number.
3. The next step of your diet plan is determining the number of calories that your body requires to support your goal weight. Here's a great place to start: Calorie Needs Index
Keep in mind that there are keys which impact the number of calories your body requires. Examples include: body frame size, age, muscle mass, activity level, metabolic rate, and gender.
4. Want a faster metabolism? Want to eat more while dieting? What about toning? More muscle mass? Adding a healthy dose of activity to your diet plan can accomplish all these things. With more muscle, the body tones naturally - and it requires more calories than fat.
5. Finally, you'll want to embrace a diet plan with menus that can be personalized to suit your personal needs, schedule and your tastes. Diet Bites contains hundreds of free menu planners. Start here.
Example of a Healthy Diet Plan Based on 1,500 Calories
We need to fit the Food Pyramid Groups into our diet menu. These are the amounts we need to achieve for a 1,500 calorie daily diet plan as enjoyed by Dieter Daisy:
Dairy Group: 2 servings; Vegetable Group: 4 servings; Protein Group: 2 servings; Grain Group: 8 servings; Fruit Group: 3 servings.
Breakfast: A serving of hot of cold cereal is always a great backbone for a healthy diet plan. Daisy enjoys 1 serving of Cheerios (whole grain goodness), 1 serving of low fat milk and a small sliced banana in her cereal. One slice of whole grain bread smeared with light margarine.
Totals: 400 calories; 2 Grain Group, 1 Dairy Group, 1 Fruit Group, Minimal Fat
Mid Morning Snack: 1 serving of low fat pretzels
Total: 100 calories; 1 Grain Group
Lunch Menu: Lean ham & reduced fat cheese sandwich with yellow spicy mustard on rye bread with leaf lettuce and sliced tomato, 1 serving of low fat cottage cheese served in a ripened tomato, 2 cups of assorted raw vegetables (carrot sticks, celery sticks, sliced cucumber, Broccoli florets, mushrooms) serving with balsamic vinegar (5 calories) and a glass of unsweetened tea.
Totals: 400 calories; 2 Grain Group, 1 Dairy Group, 3 Vegetable Group, 1 Protein Group
Mid Afternoon Snack: 1 small fresh apple, 1 rice cake
Total: 110 calories; 1 Fruit Group, 1 Grain Group
Dinner Menu: 3 ounces of lemon-pepper grilled salmon (or any fish that Daisy likes), 1 serving of white rice, 1 serving of light margarine, 1 dinner roll (80 calories), 1 serving of yellow wax beans OR green beans and unsweetened tea.
Totals: 450 calories; 1 Protein Group, 2 Grain Group, 1 Vegetable Group, Minimal Fat
Bedtime Snack: 1 serving of frozen sliced fruit blended with 3/4 cup of reduced fat milk. Calorie value below based on strawberries.
Total: 100 calories; 1 Dairy Group, 1 Fruit Group
Grand Totals: Dairy Group: 3 servings; Vegetable Group: 4 servings; Protein Group: 2 servings; Grain Group: 8 servings; Fruit Group: 3 servings. Caloric Value: 1,560 - about 60 calories over our plan but a short walk will balance our calorie budget.