1200 Calorie Menu: Day 3

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Today I have Day 3 of the latest 7-Day Diet Plan for low calorie eating with an emphasis on quick and easy meals. I’ve shared previously how I plan a 7 day menu (scroll to the bottom of the page) that calls for a fair amount of cooking and meal preparation. Creating a menu plan centered around eating out one meal each day is easier in some ways but harder in other ways. [NOTE: As always, with each menu I include suggestions for how to adapt the menu to a 1300, 1400, or 1500 calorie diet.] I enjoy providing healthy low calorie menus. However, if you would like to plan your own quick and easy menu for a week’s worth of meals, I encourage you to do just that! Ultimately you will be more successful when you create your own plans. It’s a rare individual who can easily follow someone else’s plan! You are unique. No one else has your particular likes and dislikes when it comes to food. No one else has precisely the same daily schedule or budget. The food you have available for purchase where you live may be significantly different than what I have where I live. Here are some tips to help you out. There are 5 basic steps you might follow when planning a week’s menu that includes one meal eaten out each day: 1. Choose restaurants with low calorie nutritious and affordable choices where you live. Pick menu items for one meal each day of the week. Keep the calorie count to no more than 350 to 400 calories per meal for a 1200 to 1300 calorie diet. (For 1400 and 1500 calorie diets select no more than 400 to 450 calories per meal.) I use the database provided by Calorie Lab to quickly and easily determine the lowest calorie/nutritious choices at each restaurant. Another option for exploring restaurant menu choices is DietFacts . [NOTE: I’m doing my best to include a different restaurant each day for fun and variety with my menu plan. Having a range of foods also gives you a better chance of fulfilling your nutrient needs. However, having said that, you might choose to eat at the same restaurant more than once. Some restaurants offer more than one low calorie healthy menu selection. Or you might opt to order a menu item that could provide you with a meal on more than one day. Simply divide your meal in half and save half to eat at home the next day.] 2. Now that you’ve got a start you will want to round out the menu for each day by choosing and making a grocery list of nutritious foods. Also, think about what foods you would be willing to eat more than once during the week to keep your grocery shopping to a minimum and limit time spent with food preparation. If you spend money eating out, I would imagine you would want to reign in your grocery bill. 3. Refer to the 1200 calorie diet plan on this website for a guide in choosing nutritious food for each meal and snack. Be realistic. You may find it difficult to have each day follow the plan exactly. That’s o.k. What is more important is that your meals and snacks are as reasonably well balanced as possible. If you use a food diary service such as My Food Diaryas I do, you will get excellent feedback about the nutritional merit of your menus. MyFoodDiary costs a small fee each month. However, you can refer to Calorie Counts and Nutrients: Best Sites Online for other no cost online nutrition calculators. 4. Start and keep an ongoing list of meal and snack ideas YOU LIKE that are nutritious and low calorie. As you add to the list over time it will become easier to plan a menu for a day or a week. Yes, it may take some time initially, but you can reach a point when you won’t need a list at all because selecting healthy low calorie foods will have become second nature. 5. When you have completed your plan for the week, write up a list of the groceries you will need to buy. Is it reasonable? Do you need to make some adjustments for lower cost food? Have you remembered to factor in how you will make use of leftovers or other perishable food? If you try your hand at planning a week’s menu following this guide let me know how it goes! It would be wonderful, if you would be willing to share even a day or two of your plan with others. Just leave a comment after this post. 1200 Calorie Menu (Day 3) Breakfast 3/4 cup Kashi Heart to Heart cereal (110 calories) 1 carton Soymilk (Soy Dream, 100 calories) 1?2 cup Orange Juice (Light ‘N Healthy Orange Juice with Calcium- Tropicana - 25 calories)** 12 pieces Dry Roasted Almonds Snack 1 Low fat Stonyfield Farm Yogurt (130 calories, your choice of flavor) Lunch 1 Chicken Grilled Taquito (Taco Bell, 310 calories) 1 medium apple (bring from home) Water, unsweetened tea, or coffee Snack 1 String Mozzarella Cheese Supper (very much the same as day 2 so you can finish the soup) 1 cup Fat Free Barley Soup (Health Valley – 90 calories) 1 Veggie Cake (veggie cake/burger by Morningstar – 130 calories) 4 Nabisco Triscuits - Reduced Fat 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 = 1210 Total Fiber = 23.9 g Fat = 25% Carbs = 56% Protein = 19% (U.S. Dietary Guidelines Recommended percentages: Fat 20-35%, Carbohydrates 45-65%, Protein 10-35%) Calcium = 1030 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 + mg a day) Iron = 16.8 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. It is just a tad short on calcium for postmenopausal women. If this describes you, you may want to supplement this menu with another serving of a milk product. Or be sure to take a calcium supplement (with vitamin D). The menu is just a tad short on iron for women between the ages of 19 and 50. Today might be a good day for an iron supplement. Or you might choose to have a second serving of the Fat Free Barley Soup. (Given that the meal plan for today is finishing up the soup left over from the previous Day 2, you would need to plan on buying two cans of soup for the week!). 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 encourage you to read my article on how to determine the minimum SAFE caloric intake for you: 1200 Calorie Diet: How to Get Started! ) **Light N’ Healthy Calcium Orange Juice by Tropicana. I included this juice because it is a source of a little extra calcium and it helped the numbers to add up right for total of approximately 1200 calories. However, I believe a regular orange juice product (with or without added calcium) would be a better choice for not too many more calories. Why would it be better? Adding water to plain orange juice is what makes light juice. That dilutes the available nutrients, which may or may not be added back in. In my opinion, the original mix of nutrients as nature intended is always best. If you’ve read this far, good for you! For day one and two of this latest plan: Healthy Low Calorie Sample Menu 1200 Calorie Menu: Day 2 It may be a while before I complete and share the remaining few days for this 7 Day Plan. In the meantime you may want to take a look at my previous plan. Go to 1200 calorie diet and scroll down to the bottom of the page. Also, be sure to check my articles page for other important tips on following a healthy low calorie diet. Till next time, watch those calories and eat healthy food! weight loss weight loss7 Day Diet Plan 7 Day Menu weekly plan 1200 calories 1300 1400 1500 calorie diet

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Protein Matters for Weight Loss: Are You Getting Enough?

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You already know that protein matters. But what you may not know is how much you need or why you need to be especially careful you are getting enough protein on a reduced calorie diet. In today’s article I will be sharing with you exactly why getting enough protein can contribute to your weight loss or maintenance success. And I will include tips and resources on how you can determine your protein needs along with suggestions for low calorie protein foods. One of the greatest challenges in staying on a reduced calorie diet is coping with hunger. Satisfying your hunger is a built in instinctive need as Dr. Susan B. Roberts points out in her book The Instinct Diet . In previous articles I’ve discussed how to combat hunger by getting plenty of dietary fiber and eating food with a high water content. This strategy helps you fill up and stay satisfied when eating fewer calories than normal. Eating plenty of quality protein is another strategy that works. Include all three in addition to keeping a lid on your calorie intake by keeping a food diary and your chances for weight loss success are dramatically increased over the average dieter! Sugar (carbohydrates) combined with fat may trump any other combination of foods when it comes to desire. Think cakes, pies, cookies, ice cream, candy bars, fettuccine alfredo, and the like. (Salt with fat as with potato chips ranks high also.) However, believe it or not, of the three macro nutrients (carbohydrates, fat, and protein), protein is more filling and satisfying than either carbohydrates or fat when it comes to hunger. The average woman needs a minimum of about 56 grams of protein a day. If you eat a varied diet enough calories to maintain your current weight, getting enough protein is not too hard. However, if you reduce your calorie intake by 500 to 750 calories a day to lose 1 to 1 ½ pounds a week, getting enough protein can present a challenge. NOTE: A calorie deficit of 3,500 calories is necessary to lose one pound of fat. I would encourage you to take a moment if you have not done so recently to determine your minimum safe caloric intake. See 1200 calorie diet . To meet average protein needs the National Academy of Sciences recommends you get 10 to 35 percent of your daily calories as protein. Most people eat only 14 to 15% of their calories as protein. According to Dr. Wayne Campbell of Purdue University, if you boost your protein intake to 18 to 20 percent when on a reduced calorie diet you will be more likely to meet your protein needs and not fall short. You will also give yourself the benefit of feeling more satisfied with fewer calories. Many people struggle with hunger when dieting. However, studies have shown that individuals on a reduced calorie but high protein diet experienced greater fullness and less discomfort from hunger. On the Biggest Loser T.V. program, contestants are successful in losing weight fast. What they do makes it seem easy to achieve healthy weight loss in a short period of time. But it is not! However, you can benefit from knowing how the contestants are encouraged to eat. Biggest losers typically eat five to six small meals or snacks a day. In addition the contestants strive to achieve a combination of approximately 45% carbohydrates, 30% protein, and 25% fat. A 30% protein diet is on the high end for protein but you can see that this strategy combined with a great deal of exercise evidently works. Dr. Campbell also suggests that boosting protein intake to as much as 25 to 30% of your total calories from lean protein can help you retain lean tissue such as muscle as you lose weight. This may be particularly true for older adults. (Source: Nutrition Action HealthLetter, January/February 2008) NOTE: High protein diets and rigorous exercise may not be appropriate for you and your health. You are responsible for checking with your medical doctor before making any kind of significant dietary and/or lifestyle change and when choosing a reduced calorie diet. Additional Benefits with Higher Protein Protein rich foods are a source of essential amino acids. These are sometimes called the building blocks of protein. Some of these amino acids, including tyrosine, are necessary for making the neurotransmitters dopamine, epinephrine, and norepinephrine. By eating foods that boost these neurotransmitters you will be more likely to experience feelings of energy, alertness, and an ability to focus. This is one of the reasons why getting enough protein for breakfast and lunch matters. Supper may a better time for having a meal centered around whole grain carbohydrates. Other Things to Keep in Mind Those who work for the food industry in the United States (both food companies and restaurants) are all too aware of the almost hypnotic pull of three key ingredients in food products: sugar, fat, and salt. Some food industry experts call these the three points of the compass because they are the basis of the most palatable dishes. Each one on it’s own increases the appeal of a food item. Food companies and restaurants intentionally create food products or dishes that have at least at least two of the three. Most people, but not everyone, are vulnerable to overeating when presented with such choices. (Nutrition Action HealthLetter, July/August 2009) Having an awareness of why you may feel compelled to eat more than you should is half the battle. Whenever possible, minimize your exposure to foods rich in fat, sugar, and salt. Choose instead to incorporate more fresh whole foods in your diet that are rich in water, dietary fiber, and lean protein. Seek out quick and easy to prepare recipes so you can eat healthier foods at home. Making the transition may not be easy but you can do it! Choose to prepare foods with lean cuts of meat and poultry, fish, low fat dairy, whole grains, and beans (legumes) for low calorie protein. You may want to check out my website BestEasyHealthyRecipes.com for some quick to prepare recipe ideas. It’s fairly new so I don’t have lots of recipes there yet. I intend to fill it up with ideas to inspire and help you over time! Till next time, watch those calories and eat healthy foods with enough protein! Health Maintenance weight loss Health, Maintenance, weight lossprotein weight loss diet healthy protein needs women

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Tips for Weight Loss or Maintenance Success!

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Today I’m sharing lots of resources with tips for getting a fresh start with low calorie healthy eating. Sometimes all you need is the right weight loss tip at the right time to help you reach your goal. I’ve been writing for quite some time and I have lots of tips and other suggestions for you whether your goal is to lose weight or maintain. However, this information sometimes get buried in the archives. So I thought it might be a good time to bring some of these articles to your attention. Whole Grains September is evidently Whole Grains month. Who knew? You can now add that piece of information to your repertoire of trivia! Trivial as it may be, having a reminder to consume more whole grains can’t hurt! Whole grains can provide a significant source of nutrients and other compounds such as antioxidants to keep you healthy and help with your weight loss or maintenance efforts. I’ve written quite a bit about the value of whole grains and what you need to keep in mind whether you buy commercial products or prepare your own whole grain dishes. With fall rapidly approaching and many people beginning a fresh new start with weight loss and healthy eating at this time of year, now would be a good time to review this information. A new benefit of whole grains revealed by a recent British study suggests that whole grains may burn more fat during exercise and up to 3 hours afterwards as compared with refined grain foods such as Cornflakes! (Prevention Magazine, September 2009) Dietary Fiber: Can it Help You with Weight Loss? High Fiber Diet for Weight Loss Whole Grains are a Weight Loss Winner! Waffles for Weight Loss Ten Top Breakfast Cereals for Weight Loss Important Reminder: In one or more of these articles I talk about how “multigrain” does not mean the same thing as whole grain. Nor does a product labeled as being a good source of “multigrain” necessarily mean that it is a good source of fiber and some of the many other beneficial nutrients that whole grains can impart. Dietary Fiber in Fruits and Vegetables If you want more fiber in your diet whole grains are a good source but so are fruits and vegetables. A while back I wrote about some of the better sources of dietary fiber in fruits and vegetables by season. Summer fruits and vegetables will still be around for a little longer and fall produce is becoming available. Know what your best bets are by season! Fall Fruits and Vegetables: Low Calorie and High Fiber Low Calorie, High Fiber, Winter Fruits and Veggies High Fiber, Low Calorie, Spring Fruits and Vegetables Best Low Calorie, High Fiber, Summer Fruits and Vegetables Healthy Grocery Store Food Products Self magazine recently published a fabulous list of healthy grocery store foods. I do my best to eat fresh whole foods as much as possible and that eliminates some of the need to stay on top of which commercially prepared food products are best and why. But hey, not all commercially prepared foods are necessarily bad! So a little bit of help as to what to buy doesn’t hurt. Check out the Self list of healthy foods. You also might want to bookmark the website GoodGuide as a reference site for learning more about which food products are healthy choices and which are not. You’ll also learn whether a product was produced in a socially and environmentally conscious way. What could be better than that? Eating Out: Restaurant Choices Making better purchases and preparing healthy foods at home is great! But how do you know what to select when eating out? It’s tough to remember which restaurant offers what. Keeping track of the best choices at fast food restaurants may be easier than other restaurants because healthy low calorie foods are still somewhat limited. Even so, if you don’t live in New York City or one of a few other cities around the country, you won’t have the convenience of calorie counts on the menu boards. However, if you have any time at all before you head out, you can check with a new website called Good Food Near You for low calorie healthy choices. New Bonus for 1200 Calorie Diet Toolbar Subscribers: I just added links for easy access to the resources I covered. You can now be just one click away from Good Guide, Good Food Near You, and the 54 Self Magazine Healthy Food Awards list. That’s in addition to easy access to nutrition and exercise calculators, basal metabolic rate calculator, my most recent posts, and more. Oh yes, I include a “Share This” link for you to easily bookmark helpful information and a link to Facebook. Would you like a link to MySpace as well? Just let me know at websites54(at)mchsi(dot)com. If you would prefer to have a 1500 Calorie Diet toolbar, you can let me know at the same email address. Originally I could only set up one toolbar but it looks like I can create another now. So I would be happy to do that if even a few people are interested. Here’s some additional articles that might be of help in selecting low calorie restaurant food: A Low Calorie Restaurant Food Guide Low Calorie Salads Low Calorie Chinese Meals Low Calorie Mexican Restaurant Food Low Calorie Italian Food Another good source for guidance with fast food, family, and ethnic restaurants is a book called Eat Out Eat Smart: Check the Calories, Carbs, and Other Nutritional Facts on Fast Foods and Restaurant Meals by Martha Schueneman. My copy is a little old (2004) but still helpful. You can get a used copy from Amazon.com for only a penny! There’s another more recent book with high ratings at Amazon called Eat Out, Eat Right: The Guide to Healthier Restaurant Eating by Hope S. Warshaw (2008) that looks good. I haven’t seen it myself, so I can only go by the reviews. Exercise Last but not least, is exercise. When you’ve done your best with healthy food choices and and the weight just isn’t coming off as fast as you might like, exercise is a big help! Here are some of my tips for getting more physical activity no matter how busy your schedule might be: Physical Activity, Weight Loss, and Fun! 25 Quick, Easy, and Fun Ways to Burn 100 Calories Ways to Burn Calories When Exercise is Not an Option Hope these weight loss tips help! Till next time, watch those calories and eat healthy food! Maintenance weight loss Maintenance, weight lossweight loss tips weight loss healthy diet tips low calorie eating low calorie dietary fiber eating out

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