Healthy Diet Meal Plan: 1200 Calories or More

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Today’s healthy diet meal plan includes lots of fresh fruits and vegetables. It will require some meal preparation but not much of your time. I believe you will find the results to be tasty and filling as well as nutritious. For breakfast, I recommend trying a Blueberry Raspberry Oat Bran Muffin by Zen Bakery. You can find these muffins at Trader Joe’s and other select grocery stores. If you can’t find this product locally you might try making your own low calorie muffins and freezing them for quick and easy meals. Both lunch and dinner are variations on the theme of having a meal in a pocket. I experimented with making my own whole wheat pita bread over the weekend and I was pleased with the results! When you slice these pita in half you have two instant pockets. (If you don’t have time to make your own pita bread you can find commercially prepared whole wheat pita pockets such as those by Kangaroo.) I’m sharing two different recipes for quick to fix fillings for the pocket bread, one for lunch and one for dinner.  If you like thick full sandwiches without lots of calories add some leafy greens of your choice to each sandwich. I suggest adding baby spinach greens to the dinner sandwich but add whatever you’d like. (Spinach and other dark green leafy veggies provide more nutrients than iceberg lettuce but what matters most is adding whatever makes you like the sandwich more so you’ll eat it!) Recipes: Homemade Whole Wheat Pita Bread (This is the recipe I prepared and baked in a HOT oven, which was not the best idea for a warm summer day! Not only was it uncomfortably hot but I found the oven procedure put me at risk for getting burned. Next time I will try the other recipe I found that calls for making the pita on a hot griddle or pan on the stovetop.) The other recipe for Whole Wheat Pita Bread: Whole Wheat Pita Bread | Live Well 360. To modify today’s menu for a 1300, 1400, or 1500 calorie diet, look for my comments below. 1200 Calorie Healthy Diet Meal Plan for a Summer Menu Breakfast 1 Blueberry Raspberry Oat Bran Muffin (270 calories, Zen Bakery) 1/2 Tbsp. Light Butter (25 calories, Land O’Lakes Light Butter) 4 oz. Nonfat Milk 1?2 cup Orange Juice (Enjoy the milk as is or add it to your cup of coffee for some cafe au lait.) Snack 2 Mini Babybel Light Cheese pieces (100 calories, Laughing Cow) Lunch 1 Tuna with White Beans Sandwich 2 Tbsp. Freshly Grated Parmesan Cheese (20 calories, Kraft Grate-It-Fresh) 1/2 cup Fresh Cherries water, unsweetened tea, or coffee Snack 1 Nonfat Light & Fit Yogurt (80 calories, Dannon) 4 Triscuits Reduced Fat Crackers Supper 1 Chicken and Veggies Sandwich (meal in a pocket, see recipe as follows) 2 Tbsp. Freshly Grated Parmesan Cheese (20, Kraft Grate-It-Fresh) Water, unsweetened tea, or coffee Chicken with Veggies Sandwich recipe: 3 oz. cooked Chicken pieces 1/2 cup sliced Zucchini 1/2 cup sliced Sweet Red Peppers 1/2 Tbsp. Olive Oil 1/2 Whole Wheat Homemade Pita 1/2 cup Baby Spinach Leaves, washed and dried 2 Tbsp. Freshly Grated Parmesan Cheese (20, Kraft Grate-It-Fresh) If you are starting with uncooked chicken, cut into bite size pieces and cook chicken with a little oil. Set aside cooked chicken. Add remaining oil and cook the zucchini and sweet red peppers over medium heat till softened and beginning to brown. Season lightly with salt, pepper, and other favorite low sodium herbs and spices. Add the cooked chicken pieces and veggies including the washed uncooked spinach leaves to the pita pocket. Top with 2 tbsp. freshly grated parmesan cheese. Water, unsweetened tea, or coffee (Always remember to get plenty of water throughout the day. Read Water, Weight, and Women to learn more about your water needs.) Total Calories = 1211 Total Fiber = 21.3 g Fat = 28% Carbs = 49% Protein = 23% (U.S. Dietary Guidelines Recommended percentages: Fat 20-35%, Carbohydrates 45-65%, Protein 10-35%) Calcium = 958 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 + mg a day) Iron = 8.7 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg) 1300, 1400, or 1500 Calorie Diet Menu This menu has a fairly good balance of nutrients. However, iron comes up short for women who are premenopausal (with a regular monthly period). Today might be a good day for a supplement. The meal plan is also a little short on calcium for postmenopausal women. If this describes you, you may want to supplement this menu with an additional serving of milk, cheese, or yogurt. Or be sure to take a calcium supplement (with vitamin D). Otherwise, for women of all ages, simply add an additional serving or two of one of the menu items or other food of your choice to bring the total calories up to the level you need. What do you think of this healthy diet meal plan? What healthy foods would you like to see in a low calorie menu? Let me know. I’m looking for ideas for a new 7 Day Diet menu that designed for a semi-vegetarian or flexitarian. Let me know your thoughts. Till next time watch those calories and eat healthy food! addthis_url = ‘http%3A%2F%2Fwww.womenandweight.com%2Fweight-management%2Fweight-loss%2Fhealthy-diet-meal-plan-1200-calories-or-more%2F’; addthis_title = ‘Healthy+Diet+Meal+Plan%3A+1200+Calories+or+More’; addthis_pub = ”;

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Low Calorie Fast Food Choices

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If you want to be sure you are eating healthy low calorie food, your best bet is to buy fresh whole foods with little or no processing and prepare your own meals! But who wants to do that all the time? What do you buy to eat if the only thing you have time for is a quick meal of fast food? To help you out I’ll share with you what I might select for reasonably healthy low calorie fast food choices at 8 different restaurants. I just finished doing an extensive search of menu items for a number of the top fast food restaurants in this country (United States). Although I did come up with some reasonable choices, I can’t stress enough the need to limit how often you choose fast food. The overwhelming majority of menu items are high calorie and not particularly healthy or low calorie and devoid of nutrients. When you are eating out, it sometimes works well to buy a full serving of a higher calorie meal and save back half or more for later. However, this is not a good idea for most fast food restaurants. As a general rule, you would still get far too much sodium and saturated fat even in a half size portion! I will admit my goal may have been unrealistic. I wanted to find menu items that would provide a nutritious meal for 350 calories or less. That proved to be pretty much impossible. But if your goal is to stick with a 1200 to 1500 calorie diet there isn’t a whole lot of wiggle room so to speak! In a previous article I provided some basic guidelines when it comes to purchasing frozen entrees. I had suggested looking for meals with no more than 700 mg of sodium. (See Best Low Calorie Frozen Entrees ) High sodium is a common reason why it is so hard to find healthy low calorie fast food meals. As for beverages, keep in mind that your best bet for a healthy low calorie beverage  is water or unsweetened tea or coffee. If you get accustomed to that idea you could save yourself countless hundreds of calories over the course of a year! (See Weight Loss and Beverages  and Healthy Low Calorie Beverages ). Quiznos Honey Bourbon Chicken Sub – 300 calories 2 grams sat. fat 790 mg sodium 2 grams dietary fiber 16 grams protein You may be able to add a slice of cheese for an additional 50-60 calories and gain some calcium along with a little more protein. You might think Sammies (small sandwiches) would be a good choice at Quiznos. So did I. Then I noticed that each Sammie has a whopping 6 to 10 grams of saturated fat WITHOUT any additional cheese or dressing. That’s takes up almost my whole allotment for the day. (I try to keep my saturated fat intake to no more than 10-12 grams.) Subway Subway Club Sandwich – 160 calories 1.5 grams sat. fat 880 mg sodium 4 grams dietary fiber 18 grams protein 60 mg calcium 3.6 mg iron The club sandwich includes roast beef, turkey, ham, chopped lettuce, baby spinach, red onions, tomatoes, cucumbers, peppers, olives, and carrots. Although the calorie count is low, I don’t recommend having two of these sandwiches because of the high sodium content. If you do take out, consider adding a carton of soy or almond milk and a piece of fruit to round out the nutritional balance (bring from home or buy at a local grocery store). Wendy’s Broccoli and Cheese Potato – 340 calories 1 gram sat. fat 430 mg sodium 9 grams dietary fiber 10 grams protein 200 mg calcium 3.6 mg iron I find the calorie count for this item to be a little questionable. I would suggest asking for the cheese sauce to be provided on the side so you have some control over how much you get. Otherwise it’s a good choice. McDonald’s 1 Regular Hamburger with no Cheese – 260 calories 1 packet of ketchup – 10 calories Side Salad – 20 calories Newman’s Own Low Fat Balsamic Vinaigrette – 40 calories Iced Tea – 0 calories Total = 330 calories If you prefer to not have a hamburger there are a couple of other choices to consider: Fruit and Yogurt Parfait – 160 calories Fruit and Walnut Salad – 310 calories Taco Bell 1 Tostada – 250 calories (A flat, crunchy corn tortilla topped with refried beans, red sauce, crisp lettuce and cheddar cheese.) 3.5 gram sat. fat 730 mg sodium 1-gram dietary fiber 11 grams protein As with the Subway Club Sandwich, I recommend supplementing this menu item with a carton of soy or almond milk and a piece of fruit from home or a local grocery store. Arby’s I must say I was pleasantly surprised by the nutrition information available for Arby’s menu items! For the Market Fresh Sandwiches, Wraps and more you can find a calorie count for each individual ingredient. That makes it easier to discover the ingredients that will work best for you. Santa Fe Salad with Grilled Chicken -  305 calories Santa Fe Salad includes cherry tomatoes, red onion rings, diced grilled chicken naturals, pepper jack shredded, roasted corn and black bean mix, iceberg/romaine blend, mixed salad greens, cheddar shredded. 6 grams sat. fat 621 mg sodium 6 grams dietary fiber 260 mg calcium 2.5 mg iron Another good choice at Arby’s is Martha’s Vineyard Salad made with cherry tomatoes, diced grilled chicken naturals, diced apple, cheddar shredded, cranberries, iceberg/romaine blend, mixed salad greens. You get all this for only 277 calories a serving. I picked the Santa Fe Salad as the top choice because it offers slightly more nutrients for the calories. Both salads are a couple of the healthiest salads I’ve come across with Fast Food. Hardee’s I recommend avoiding Hardee’s if at all possible! They have little to nothing that fits with a healthy low calorie diet. The best I could find is a breakfast item. Frisco Breakfast Sandwich minus one slice of American cheese – 360 calories (otherwise 420 calories) This sandwich is made with a cooked folded egg, thinly sliced ham, American cheese, Swiss cheese, and sourdough bread. (A slice of American cheese has about 60 calories and a slice of Swiss Cheese about 50 calories.) I don’t have the nutrient breakdown for the sandwich minus one slice of cheese. However, even with one less cheese slice, the sandwich would likely be a good source of protein, some calcium, and a little dietary fiber. The sodium content is likely to be high (more than 800+ mg of sodium). Jamba Juice I’m not a big fan of Jamba Juice. Although the fruit blends may sound good, in reality you’re basically getting a lot of calories and sugar. The most nutritious low calorie choice I could find is for a blueberry and yogurt blend. Bright-Eyed and Blueberry Blend – 280 calories This blend is made with soymilk, nonfat plain yogurt, frozen strawberries, and frozen blueberries. The calcium in this menu item is surprisingly high. It leads me to believe they are in some way supplementing this item with additional calcium. 0 grams sat. fat 90 mg sodium 3 grams dietary fiber 1 grams protein 900 mg calcium 1.8 mg iron I hope you find this list of healthy low calorie fast food choices to be helpful when you are faced with lots of choices but little information. Calorie counts will be available on the menu boards in fast food restaurants not too long from now but you won’t have easy access to other nutrition information without doing some digging ahead of time. So if any of the items I’ve mentioned appeal to you, you may want to jot them down on a 3 x 5 inch index card and carry it with you in your purse! Would you like some ideas for healthy low calorie brown bag lunches? Preparing Low Calorie Brown Bag Meals 12 Healthy Brown Bag Lunches Till next time, watch those calories and eat healthy food! calories calorieslow calorie fast food choices low calorie fast food healthy low calorie food fast food healthy low calorie

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Healthy Food Choices for Weight Loss

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In my “trips” around the web recently, I’ve come across some enormously helpful articles. These are articles I wish I had written. They are jam packed with tips to help you navigate the challenging task of selecting the best healthy food choices for weight loss or maintenance and better health. I’ve found tips on taking stock of the foods you may have your fridge that can all too easily derail your efforts to look better and feel better. Are these foods in your fridge? Another article covers some specific ideas for healthy fiber-filled snacks. The suggestions are good but not all of them are what I would call grab and go food. If you are an active on the go person, you might like some ideas for healthy snacks you can take with you. I found an article with an incredible list that will not disappoint. You’ll find all this and more in today’s post. Enjoy! Healthy Snacks when Traveling or On-the-Go Camilla Vivian, a member of More.com, recently shared a fabulous list of ideas for healthy snacks when you are on the go whether you are traveling or not. The list she has compiled is extensive! I like what she has chosen for the most part. However, remember to keep portion size in mind when choosing some of the snacks she suggests such as dried fruit because the calories add up FAST. I would also encourage you to select whole grain products when choosing crackers, chips, and the like. Someday soon, I hope, I will create my own list. Till then check out Healthy Snacks for Travelers (And Others On the Go) . It’s well worth your time. You might also enjoy a couple of my previous articles: 28 Healthy Low Calorie Snack Foods to Go Healthy Eating, Weight Loss, and Travel: Part 2 Fiber-filled Snacks Another very helpful article I found shares 9 suggestions for healthy fiber-filled snacks. Many, but not all, fiber-rich foods such as vegetables are low calorie. When you choose the low calorie options you can eat much more food than calorie-dense choices such as high fat cheese. Eating a greater volume of food tends to be more satisfying than eating a smaller volume. Check out:  9 of the Best Fiber-filled Snacks, an article I found on the website 3 Fat Chicks on a Diet. You might also want to read one or more of my previous articles: Dietary Fiber: Can it Help You with Weight Loss? Get Plenty of Fiber: Ten Tips Are These Foods in Your Fridge? Elaine Magee, a dietitian and writer for WebMD warns you about certain foods that you may want to eliminate from your refrigerator if you are serious about getting healthy and managing your weight. The foods she mentions are all too common. Read Worst Foods in Your Fridge to see if any of the foods she mentions are a potential problem for you. In addition to helping you steer clear of certain food, Elaine also provides you with lots of ideas for healthy substitutes. Other articles you might want to read for healthier choices include: Nutritious, Low Calorie Spreads, Condiments, and Dips Weight Loss and Beverages: The Beverages You Drink May Be Making You Fat! Healthy Low Calorie Beverages: 100 Calories or Less Low Calorie Dairy Snacks: 100 Calories or Less Eat More Veggies O.k., so you’ve heard this more times than you care to remember. Just keep in mind that veggies may be your ticket to achieving a healthier body and weight. And maybe if veggies could be a little more exciting you might not find it to be such a chore to work them into your diet. An article I found on the site for Prevention Magazine might give you a new perspective on veggies along with some tips to ease more into your diet. Read 14 Ways to Make Veggies Less Boring by Sarah Mahoney. (Forgive me if I’m being annoying but I must repeat my caution from above to watch those calories if you choose to add a little oil or cheese to give veggies flavor! Thankfully, the article offers many additional suggestions that won’t add calories!) Hope you find one or more of these articles on healthy food choices for weight loss or maintenance to be helpful! Till next time, watch those calories and eat healthy food! Health Healthhealthy food choices for weight loss healthy food choices food choices for weight loss healthy food weight loss healthy diet

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Low Calorie Frozen Treats and Snacks

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It’s summer and it sure feels like it! There’s no air conditioning in my attic office and the heat can get to be unbearable. I do have a small fan but that’s not enough.  When I take a mid-morning or afternoon break, I want something that’s cool and refreshing. I choose healthy snacks most of the time and occasionally indulge in delicious low calorie frozen treats because nothing else will do!   I’ll share with you some of my favorite treats and snacks for hot summer days and nights along with a few new ideas I’ve recently come across online that I can’t wait to try!   Low Calorie Healthy Frozen Snacks   Frozen Fruit   Top on my list of healthy frozen snacks is fruit. Low calorie frozen fruit can be quickly and easily prepared and enjoyed in a cool refreshing fruit salad or smoothie. Or just skip the fuss and enjoy frozen fruit pieces right from the package.   My favorite frozen fruit are berries including raspberries, blackberries, and strawberries. I also enjoy frozen blueberries, sweet cherries, and pineapple chunks. Yum! There are lots of choices. What fruit do you like best that you might try?   Edamame beans   Edamame beans can be enjoyed frozen, right from the package. Edamame beans are specialty soybeans that seem to be popular in many Asian countries. Edamame beans can be eaten raw. They are grown specifically for the ready-to-eat market.   A potential problem with edamame beans is that most of the beans for sale in the grocery stores here in the United States come from China.   Given the possible food safety issues with Chinese imports, I prefer to find and purchase edamame beans grown and packaged here in the United States. That can be easier said than done. Read the package label carefully to see if you can find the country of origin before you buy. It’s worth the effort.   These make a yummy, refreshingly cool, low calorie and healthy treat! The calorie count is typically less than 100 calories for ½ cup.   Vanilla Orange Pops   I found a recipe for delicious looking Vanilla Orange freezer pops on the EatingWell site. The original recipe was published in the July/August issue of EatingWell Magazine in 2009.   These pops include simple everyday ingredients: orange juice, low-fat vanilla yogurt, a small amount of added sugar, and a little vanilla extract. Preparation couldn’t be easier. Just whisk the ingredients in a bowl and divide the mixture among freezer-pop molds or small paper cups, insert popsicle sticks, and freeze. (click the link for the recipe)   Each frozen pop will have about 53 calories with 10 grams of total carbohydrates.   Chunky Peach Popsicles   Another recipe I just have to try from the EatingWell site is Chunky Peach Popsicles. I love peaches. The recipe looks great! Ingredients include ripe peaches, the juice of 1 lemon, some freshly squeezed orange juice, a small amount of sugar and some vanilla extract.   Preparation is a little more involved than with the Vanilla Orange Pops but not much. If you have a food processor it should be a snap! Each prepared popsicle will have about 33 calories with 9 grams of carbohydrates (most of which likely come from the natural and added sugar). Compare that with Edy’s All Natural Fruit Bars, which have 70-80 calories or so per bar and 15-20 grams of sugar!   (click the link for the recipe)   Low Calorie Frozen Treats   I’m no different than anyone else. As good as healthy can be (if you make the right choices), sometimes I want something a little sweeter and richer tasting. Here’s a few low calorie frozen treats that make me smile!   Earlier this year I wrote about enjoying my own homemade frozen cake treats. My recipe for Low Calorie Gingerbread is a favorite.   Low Calorie Gingerbread   Allow one small piece to defrost at room temperature for a few minutes.  The piece of cake will be cool but there shouldn’t be any ice crystals. (In the colder months of the year, by all means, gently warm each piece in a microwave oven!) Only 90 calories each. Very satisfying. Check out my recipe.   Snickers Mini Ice Cream Bars   Wow! Are these good! The hard part, of course, is having only one piece instead of the suggested 4 pieces per serving (or more!). Are these mini bars a healthy treat? No. Satisfying? Yes!! The combination of ice cream, peanuts, peanut butter, caramel, and chocolate is my idea of awesome.   With only 90 calories per piece, I can allow myself an occasional splurge. I do need to keep in mind that each little 90-calorie piece includes 3 grams of saturated fat and 7+ grams of sugar. So one piece needs to be enough!   Weight Watchers Strawberry Smoothie Low Fat Frozen Yogurt Bars   I tried these for the first time only a little while ago. Another wow! Is it good for me? Maybe not, but it may be a little better than the Snickers Mini Ice Cream Bars.   Each bar has only 60 calories per bar, less than 1 gram saturated fat, and about 10 grams of sugar. Not too bad for a treat. Give them a try. The rich, smooth taste is wonderful!   Hope these low calorie frozen treats and snacks help you stay on track with your low calorie eating during the warm months of the year.   Till next time, watch those calories, treat yourself occasionally, and eat healthy food otherwise! calories calorieslow calorie frozen treats healthy frozen treats low calorie treats snacks ice cream bars weight loss diet

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Healthy Eating for Weight Loss: Summer 2010

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Image via Wikipedia Have I got lots of summer reading for you! Thought I might let you know what I’ve recently completed and what I will be working on soon to help you achieve your weight loss goals. It’s all about healthy low calorie eating. I have some new information to share along with a reminder of some of the many resources already on this site that you might have missed. The good news is that I have now completed three weeklong low calorie menus along with many single day sample menus for 1200 to 1500 calories. If you need ideas on how to go about planning and preparing or purchasing healthy low calorie meals you’re in the right place! (Planning a 7 Day Diet Menu) My first weeklong menu emphasized making your own home-prepared meals (Sample Menu Plan for 7 Days) but don’t let that scare you off! Not everyone is into cooking or has the time to prepare more than the simplest of meals. If that describes you I have two other plans. One of the super easy menu plans includes eating out for one meal every day at a fast food restaurant and otherwise simple grab and go meals. (Yes, it is possible to eat healthy fast food. It’s all about the choices you make. See: Week Long Low Calorie Diet Plan) The other menu plan I just recently finished sharing involves enjoying the ease of eating a quick to heat and eat frozen entree for dinner each evening of the week. (7 Day Low Fat Meal Plan) Something I hope to get to work on yet this summer is a new weeklong plan for vegetarians. The new plan would be designed for a lacto-ovo vegetarian because it might include dairy and eggs. I’ll let you know more about it when I get started. In the meantime, you might want some ideas on how to keep your calorie count under control this summer. My strongest recommendation is to eat lots of fruits and vegetables. As you may know I’m a firm believer in the importance of filling up with nutrient dense foods (as opposed to calorie dense) that are a good source of both fiber and water along with important nutrients and antioxidants. Here are some of my previous articles about fruits and vegetables. These might get you inspired to include more fruits and vegetables in your diet and provide you with tips on how to make the best choices: Fruits and Vegetables Best Choice for 2009 (Also 2010 and beyond!) Fruits and Vegetables Best for 2009: Part 2 Best Low Calorie High Fiber Summer Fruits and Vegetables Low Calorie Fruit: 100 Calories or Less Low Calorie Vegetables: 100 Calories or Less What about eating out this summer? Do you eat out more or less in the summer months as compared with the rest of the year? If you are like most people, you are likely to eat out fairly often year round. Check out some of my previous articles on choosing healthy low calorie food when eating out. (Note: some of the restaurant meal choices may no longer be available but read on anyway for lots of valuable tips you won’t want to miss!) Healthy Restaurant Food: Is it Low Calorie? Easy Ways to Cut Calories with Restaurant Meals A Low Calorie Restaurant Food Guide (a little dated but still relevant with respect to which restaurants have more low calorie choices than others) Low Calorie Italian Food: What to choose at an Italian Restaurant (Includes tips on how I go about scouting out a low calorie yet tasty choice.) Low Calorie Mexican Restaurant Food Healthy Low Calorie Fast Food I think these lists will keep you busy reading for a while! Oh yes, one more thing before I go. I have a visual guide to choosing healthy low calorie snacks for weight loss you won’t want to miss! Keep checking back! Till next time stay cool, watch those calories, and eat healthy food! weight loss weight losslow calorie eating low calorie summer articles healthy eating calories weight loss diet restaurants low calorie meals

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Effective Weight Loss with Record Keeping

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A couple of years ago or more I wrote about the importance of keeping records for effective weight loss. Today, while reviewing this article, I accidentally deleted it from the website! So I’ve decided to update the original information and post it again. Keeping records is an important topic because it matters! Rather than theorize or speculate as to which strategies are most beneficial with weight loss, there have been a number of studies that analyzed what has actually worked. Researchers have followed the weight loss and maintenance efforts of people who have successfully met their weight loss goals and kept the weight off. Self-awareness has emerged as a common theme in effective weight loss success stories. This was determined to be true regardless of whether someone participated in a professionally led behavioral weight loss program, a do-it-yourself program, or a commercial weight loss program. The strategy most often mentioned for improving self-awareness is record keeping. There seem to be three key record keeping techniques. Food Records/Food Diaries Keeping food records or a food diary does take time and effort. I would agree with many others in saying that it can be tedious! But don’t get discouraged at the mere thought. Taking the time to complete a food record for at least 2-3 days and preferably longer really matters. The majority of participants in the National Weight Control Registry say they kept some form of food records while dieting. This registry tracks more than 5,000 individuals who have succeeded with long-term weight loss. Many of these individuals have continued to keep some form of food record for maintenance. In June of 2008, the Kaiser Permanente Center for Health Research released a study that measured the significance of keeping food records for dieters. The results were astonishing! Participants in the study who kept daily food diaries lost TWICE the weight or MORE compared with the individuals who did not keep records. (About 2/3 of the participants lost 9 pounds or so in 6 months. Those who kept a food diary lost as much as 20 pounds! To read more about this study see: Food Diaries are Best for Weight Loss Success ) If time constraints or motivation make keeping a food diary a difficult choice, just keep it simple. A basic food record will help. Keep track of what you eat, how much, and the calorie count for a minimum of 2-3 days. The extras that might be included with a food diary such as where you eat, the circumstances, your feelings, and more can be revealing but are not essential. Pedometers Keeping track of your physical activity can be surprisingly helpful. One of the easiest ways to do this is to wear a pedometer. Pedometers track the number of steps you take each day. Many research studies have demonstrated that individuals who wear pedometers are more likely to take additional steps each day than those not wearing a pedometer. Health professionals recommend setting a goal to walk a minimum of 6,000 to 10,000 steps each day for better health. This translates to approximately 3 to 5 miles. A mile is the equivalent of about 2000 steps. By wearing a pedometer you get feedback on how you are doing and that seems to be motivating. Taking more steps by parking further away from your destination, taking stairs rather than escalators or elevators, or walking to the desk of an office co-worker rather than sending an email means more steps. More steps, burns more calories. Tracking Body Weight Something else common to those who have successfully lost weight is tracking body weight with daily weighing on a bathroom scale. I find this to be quite interesting because it goes counter to what I would recommend for a variety of reasons. For example, body weight fluctuates regularly with changes in water weight. That can be discouraging! It is one of the reasons I believe using a body fat monitor and weight scale can be more helpful than a standard weight scale. (See Body Fat Scales ) Either way, the research results speak for themselves. Evidently getting daily feedback helps people to stay on track. If you are seeking effective weight loss strategies, record keeping may be something you want to try. The three forms of record keeping I’ve mentioned may greatly enhance your chances for weight loss success! Good luck. Till next time, watch those calories and eat healthy food! Maintenance weight loss Maintenance, weight losseffective weight loss weight loss strategies weight loss effective record keeping food records food diaries food diary

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Diet Meal Plan: Day 7

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This is the final day of the most recent 7 day diet meal plan for 1200, 1300, 1400, or 1500 calories. Of all the week long menus I have put together, this one may be the easiest to follow. However, contrary to what you might think, it is particularly difficult to achieve nutritional balance on a low calorie diet with commercially prepared frozen entrees. I’ve provided you with an example of how it might be accomplished but I will not likely be designing another plan like this. First of all, I don’t recommend following this kind of meal plan for the long term. A week or two now and then should be fine. (Keep your medical doctor informed when choosing a low calorie diet to assess whether or not it is appropriate for you.) Beyond nutrition, another problem with purchasing commercially prepared/more highly processed food is often the cost. Whenever possible, prepare your own meals from fresh whole foods! You can boost the nutritional value and save money. The menu for today makes use of leftover macaroni and cheese for lunch. Breakfast is simple with a bowl of Kashi Heart to Heart cereal, one of my personal favorites. For dinner, the frozen entree is Lean Cuisine Roasted Turkey & Vegetables. To modify today’s menu for a 1300, 1400, or 1500 calorie diet, look for my comments below. 1200 Calorie Diet Meal Plan (Day 7) Breakfast 3/4 cup Heart to Heart cereal (110 calories, Kashi) 1 Tbsp Raisins 4 oz. Nonfat Milk 1?2 cup Orange Juice Snack 1 piece String Cheese (80, Sargento) Lunch 3/4 cup Whole Wheat Macaroni and Cheese (Hodgson Mill, 250 calories)* 1/2 medium apple 4 Reduced Fat Triscuits (69, Nabisco) water, unsweetened tea, or coffee *(Note: I use only 2 Tbsp. of butter to make the macaroni dish not 4 tbsp. as called for on the box. I also add about 1/3 cup of Reduced Fat Mexican Cheese Blend to the mix for added flavor. I keep the portion size to 3/4 cup for a serving making a total of 4 servings per box not 3 1-cup servings as suggested on the box.) Snack Starbucks Cafe au Lait w/Nonfat milk (Tall, 60 calories) 4 Triscuits Reduced Fat Crackers (69, Nabisco) Supper 1 Lean Cuisine (Comfort Classics) Roasted Turkey & Vegetables 1/2 cup Peas, boiled and drained 1/2 cup Lite Vanilla Ice Cream (Blue Bunny, 100 calories) Water, unsweetened tea, or coffee (Always remember to get plenty of water throughout the day. Read Water, Weight, and Women to learn more about your water needs.) Total Calories = 1204 Total Fiber = 24.3 g Fat = 17% Carbs = 62% Protein = 21% (U.S. Dietary Guidelines Recommended percentages: Fat 20-35%, Carbohydrates 45-65%, Protein 10-35%) Calcium = 1020 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 + mg a day) Iron = 8.9 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg) [Note: This menu is slightly on the low side for fat, however, this shouldn’t be a problem. Most women need more than 1200 calories to keep metabolism running smoothly. Consuming more than 1200 calories makes it easier to get all the nutrients you need. I strongly encourage you to make sure you are getting enough calories in the first place. There are many reasons why 1200 calories is likely to be too little. A couple of my previous articles will help you learn how to determine your minimum SAFE calorie intake.] 1. How Many Calories Per Day Do I Need? 2. 1200 Calorie Diet: How to Get Started 1300, 1400, or 1500 Calorie Diet Menu This menu has a fairly good balance of nutrients. However, iron comes up short for women who are premenopausal (with a regular monthly period). Today might be a good day for a supplement. The meal plan is also a little short on calcium for postmenopausal women. If this describes you, you may want to supplement this menu with an additional serving of milk, cheese, or reduced fat ice cream. Or be sure to take a calcium supplement (with vitamin D). Otherwise, for women of all ages, simply add an additional serving or two of one of the menu items or other food of your choice to bring the total calories up to the level you need. I am working on putting up a page with the complete diet meal plan for the week. However, it will be a few days at least before that’s done. Tomorrow I am running in my second half-marathon. I’m going to be TIRED after that! Wish me luck. The weather forecast is for rain! Oh well…(Last year race day was sunny and not too hot.) Till next time watch those calories and eat healthy food! calories weight loss calories, weight lossdiet meal plan meal plan menu menu plan 1200 1300 1400 1500 calories diet weight loss

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Weight Loss Advice: Tips from Others

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What kind of weight loss advice would inspire you to make changes in your lifestyle? Everyone is unique! Each of us has different preferences. What you choose to eat, how you eat, when you eat, where you eat, and why is unlike anyone else. The activities and responsibilities that shape your day influence whether or not you get the physical activity you need. All of this wrapped up together affects your current health and weight. If you want to lose a few pounds or more then something about your current habits must change. The question is what? Is it really necessary to overhaul your complete lifestyle or could you simply make a few tweaks here and there? Today I’m sharing some weight loss advice from women who reached their weight loss goals. Lifestyle changes differed from one woman to the next. Read about the range of choices they made, and hopefully, you’ll find one or more ideas that might work for you. I’ve been keeping a file of ideas from everyday people just like you for quite some time. These are tips from the stories of successful losers featured in popular magazines. I’ve jotted down thoughts from people I’ve known. I’ve watched the stories of women who have been successful in reaching their weight loss goals on T.V. It’s interesting to find out what has worked for others. The advice/tips seem to fall into a few broad categories: Food Choices and the Influence of Food Availability Changes with Meal Planning and/or Preparation Snacks Physical Activity Formal Exercise The Positive Influence of Others ————– Food Choices and the Influence of Food Availability It’s not uncommon to hear women share how important it is to occasionally enjoy small portions of favorite treats! It helps many women stick with an otherwise healthful low calorie diet. Other women insist on keeping high calorie treats out of the house. If they get started with these it’s too hard to stop. At the same time, many women have come to understand that you CAN retrain your taste buds. Yes, it is possible to look forward to and enjoy healthful foods such as salads, steamed veggies, and grilled lean meat! Portion size matters! (see What You Need to Know about Portions and Serving Size)Many women stressed the need to get a sense of how much food you need as opposed to how much you actually eat. Almost everyone talks about finding ways to eat more fruits and vegetables. “What you can’t see (or easily obtain), you can’t eat,” says a woman by the name of Linda. She stocks her refrigerator with fresh fruit, vegetables, yogurt, nuts, and other healthful treats. Chips and dip don’t make it into her shopping cart while at the store and that means no temptation when she’s back at home. Many women have become convinced of the value of eating fewer refined carbohydrates and more whole grains (see Whole Grains are a Weight Loss Winner) and veggies! Meal Planning and/or Preparation Get creative and try new recipes. Make eating healthful, low calorie food fun. For example, one woman discovered spaghetti squash was not only a great low calorie substitute for pasta but also that it’s quite tasty when paired with a low calorie pasta sauce! Leslie enjoys finding ways to make healthier, low calorie versions of the recipes she loves. She also watches portion size. Some women prepare healthful brown bag lunches (see Preparing Low Calorie Brown Bag Meals) to bring to work to cut back on high calorie restaurant meals. Others bring healthy food to the office to prepare healthy meals for lunch on the spot. Snacks Instead of mindless snacking while watching T.V. especially during the winter months, Grace learned how to knit to keep her hands busy with something other than food. Not only does she reduce her caloric intake with this practice but she also ends up with lovely gifts for friends and family! Planning ahead to have low calorie healthy snacks (see More Low Calorie Snacks: 100 Calories or Less) readily available helps many women avoid eating higher calorie less desirable food for snacks. Physical Activity You can be active and burn calories without necessarily engaging in formal exercise. Many women found ways to become more active with everyday tasks. In addition to engaging in tasks at home, some women found ways to burn more calories by assisting their neighbors. They help out by mowing lawns, raking leaves, and shoveling snow. Kimberly was determined to become more active without going to the gym. She carved out time after meals to play with her dogs, clean and organize her home, and complete other indoor and outdoor work. (see Ways to Burn Calories when Exercise is not an Option) Formal Exercise The recommendation to exercise for fun not just weight loss is echoed by many (see Physical Activity, Weight Loss, and Fun!). Priscilla loves cycling. Angela likes to dance. Mary joined a group of neighborhood women who enjoy chatting with one another while they go for walks several times a week. Many women have given themselves permission to watch T.V. only when working out on a treadmill. A number of different women mentioned transitioning to bike riding or walking to get to and from work instead of driving or taking the bus. The Influence of Others Maureen connected with a fellow dieter online. She received encouragement to keep up with her exercise. In turn, she gave her fellow dieter the support she needed to resist cravings. Arielle surrounds herself with healthy people. By doing this she is much more motivated to choose healthy foods and exercise. ————- What I’ve shared with you may be just a sampling of all the possibilities you have to tweak your lifestyle and improve your chances to shed some weight. What kind of changes might you make without having to completely disrupt your life? I hope some of this weight loss advice gets you motivated enough to take action! weight loss weight lossweight loss advice weight loss tips diet tips tips advice weight loss successful losers stories

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Easy Diet Menu: Day 6

 Easy Diet Menu: Day 6 thumbnail

Today’s easy diet menu, the 6th day of the latest weekly plan is a cinch. Each of the nutritious meals and snacks can be ready to enjoy in just minutes. Breakfast is the same as days 2 and 4 with a serving of instant homemade oatmeal, a 1/2 cup of orange juice and 1/2 of a fresh pear. Similar to days 1 and 3, lunch calls for a whole-wheat sandwich but the filling this time is slices of deli turkey and apple (instead of turkey with pear slices). Dinner is another in the series of meals including frozen entrees by Lean Cuisine. I don’t recommend having frozen entrees for meals every day of the week but this weekly plan shows you how it might be accomplished with reasonable nutritional balance. To read more about some of the top rated frozen entrees for both nutrition and taste you may want to read: Best Low Calorie Frozen Entrees . Today’s menu includes a Spa Cuisine Classic: Chicken in Peanut Sauce. As with the Chicken Mediterranean entree on day one and the Salmon with Basil on day three, the Chicken in Peanut Sauce includes a whole grain. (See Whole Grains are a Weight Loss Winner). To modify today’s menu for a 1300, 1400, or 1500 calorie diet, look for my comments below. 1200 Calorie Menu (Day 6) Breakfast 1 serving Homemade Instant Oatmeal (236 calories) 1/2 pear 1/2 cup Orange Juice Snack 1 container French Vanilla Yogurt (Dannon - Light ‘n Fit, 100 calories) Lunch Whole Wheat Sandwich with Turkey & Pear Water, unsweetened tea, or coffee (Make a sandwich with Arnold Whole Wheat Sandwich Thins. Add 6 oz. of shaved turkey with 1/2 medium ripe apple sliced, 2 tsp. of spicy brown mustard optional.) water, unsweetened tea, or coffee Snack Starbucks Cafe au Lait w/Nonfat milk (Tall, 60 calories) 1 piece Sargento mozzarella string cheese Supper 1 Lean Cuisine (Spa Cuisine Classics) Chicken in Peanut Sauce 1 cup Steamed or Boiled Broccoli 1/2 cup Lite Vanilla Ice Cream (Blue Bunny, 100 calories) Water, unsweetened tea, or coffee (Always remember to get plenty of water throughout the day. Read Water, Weight, and Women to learn more about your water needs.) Total Calories = 1207 Total Fiber = 23.9 g Fat = 15% Carbs = 59% Protein = 25% (U.S. Dietary Guidelines Recommended percentages: Fat 20-35%, Carbohydrates 45-65%, Protein 10-35%) Calcium = 1182 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 + mg a day) Iron = 6.6 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg) [Note: This menu is slightly on the low side for fat if you look at the USDA Dietary Guidelines. However, this shouldn’t be a problem. Most women need more than 1200 calories to keep metabolism running smoothly. Consuming more than 1200 calories makes it easier to get all the nutrients you need. I strongly encourage you to make sure you are getting enough calories in the first place. There are many reasons why 1200 calories is likely to be too little. A couple of my previous articles will help you learn how to determine your minimum SAFE calorie intake. 1. How Many Calories Per Day Do I Need? 2. 1200 Calorie Diet: How to Get Started ] 1300, 1400, or 1500 Calorie Diet Menu This menu has a fairly good balance of nutrients. However, iron comes up short for women who are premenopausal (with a regular monthly period). With a menu such as this one, a supplement might be a good idea. Otherwise, for women of all ages, simply add an additional serving or two of one of the menu items or other food of your choice to bring the total calories up to the level you need. Here are the links for day one through five of this latest weekly plan: Diet Menu Plan Weekly Diet Menu: Day 2 1200 Diet Menu: Day 3 Low Fat Diet Menu: Day 4 1200 Calorie Diet Meal Plan: Day 5 Hope you enjoy this easy diet menu. Till next time watch those calories and eat healthy food! calories weight loss calories, weight losseasy diet menu diet menu diet plan healthy diet plan healthy diet menu simple diet menu nutritious

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Overcoming a Weight Loss Plateau: Part 2

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In Part One of this two-part series on overcoming a weight loss plateau I covered why it is not uncommon to reach a point in dieting when weight loss slows dramatically or stops completely. I also talked about why you may want to re-evaluate your goals and the need you may have to reassess certain important measurements (Body Mass Index or BMI, Basal Metabolic Rate or BMR, and your weight loss range). (See Overcoming a Weight Loss Plateau: Part 1 to assess your current situation.) If you have determined that further weight loss is appropriate then the next step is to determine what strategy or combination of strategies might be your best bet. However, before you begin, I strongly encourage you to spend some time keeping a food diary. It’s all too easy to consume more calories than you might realize. Even when you are being diligent about your caloric intake assessing an accurate total is not easy! If you are not doing so already, keep some form of detailed food records for a minimum of a few days and preferably for a week or more. You need to reassess how many calories you are consuming and how many calories you expend with physical activities. Any assessment you make will still be an estimate but the closer you can get to an accurate count the better your chances of understanding what you need to do to get back on track with weight loss. Keeping your own food diary with pen and paper is fine if that works for you (see Keeping a Food Diary). Many people take advantage of one of the online food diaries and record- keeping systems (Calorie counts and nutrients: Best Sites Online). I use and like MyFoodDiary . Develop a New Strategy Once you have determined your BMI, BMR, and your new weight loss range (See Overcoming a Weight Loss Plateau: Part 1), you may need to adjust your caloric intake. For some people a reduction in calories and/or an increase in physical activity may be needed. For others, an increase in caloric intake might be a better choice. Reduce Caloric Intake You may find you need to reduce your caloric intake. Your previous intake for weight loss may no longer be low enough for your new weight. Do not, however, reduce your intake below 1200 calories. I also recommend taking into account the caloric cost of formal exercise. (See 1200 Calorie Diet: Getting Started for more information.) Increase Caloric Intake If you have been following a very low calorie intake with less than 1200 calories you should INCREASE your caloric intake to convince your body that you are not starving. This is also true if you are experiencing a weight loss plateau even though you have been consuming enough calories to cover your BMR plus the energy cost of exercise. increasing your caloric intake for at least a few days or longer could be just what you need. This may be enough to break the plateau and allow you to continue with weight loss. How much you need to increase your caloric intake and for how long will vary depending on your circumstances. I would suggest increasing your caloric intake by a minimum of 200-300 calories over your estimated caloric needs (BMR plus the calories needed to cover the energy cost of exercise) for at least a few days. Increase Physical Activity Consider increasing your level of physical activity. Start a new exercise regime or get creative with the exercise you are already doing. Your body can become accustomed to what you have been doing and it will no longer be as effective as it once was in burning calories. So change it up! You could try something completely new or alternate between your original exercise regime and a new one. Get a pedometer. Health professionals recommend getting 10,000 steps a day. Wearing a pedometer is a great way to give you a sense of how much physical activity you get each day. I use and obtain great feedback from the Omron HJ-720ITC Pocket Pedometer with Advanced Omron Health Management Software To learn more about it you can read a review I wrote of weight loss products and services (scroll down a little to 1. Get a Pedometer!) When All Else Fails First and foremost, give your body some time to adjust to any changes you make. Weight loss may not pick up at the same rate as what you experienced in the beginning days or weeks. That’s normal. A loss of 1-2 pounds a week is good. However, a much slower rate of only 1/2 pound a week or even 1/4 pound a week may be appropriate for your situation. It can be frustrating but slow and steady weight loss is good! What if you have tried all of these suggestions and a few weeks have gone by but the weight scale still won’t budge? If your weight loss goal is realistic and no attempt to change your caloric intake and/or increase your level of physical activity has resulted in a resumption of weight loss, it may be time to take a different approach. You may need to change your focus from one of weight loss to one of fat loss. Muscle weighs more than fat. If you have been doing weight lifting or resistance training you may have acquired some additional muscle tissue. Do your clothes fit better? Do you look better and feel better? If so, you may have succeeded in toning and trimming your body but the number on your body weight scale will not reflect this. It might be time for you to start tracking fat loss rather than weight loss. (See Body Fat Scales for fat measurement with a bathroom scale designed to measure body fat and not just total weight.) The other possibility to consider is that you may have a medical condition requiring the intervention of a physician. For example, hormonal imbalances are not uncommon. A healthy well balanced diet will go a long way to keep hormones balanced but medical conditions other than diet can throw that balance out of whack. This in turn can influence your weight. Some medications can actually cause you to GAIN weight. Weight loss plateaus can be very frustrating. I hope you find that one or more of the suggestions I’ve covered will help you turn things around. Let me know what other questions or concerns you might have. Till next time, watch those calories and be healthy! weight loss weight lossweight loss plateau plateau weight loss strategy diet overcome increase calories decrease calories

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