Friday, January 25, 2008

Establishing your daily eating plan

1600 calories- 3 servings of veggies, 2 fruits, 6 carbs, 3 dairy or substitute, 2 protein, and 9 fat.
1800 caloires- 4 veggies, 3 fruits, 7 carbs, 3 dairy, 2 protein, 10 fat
2000 calories- 5 veggies, 4 fruits, 8 carbs, 3 dairy, 3 protein, 11 fat

Vegetables (about 25 calories per serving) One serving equals:1 cup raw or 1/2 cup frozen, canned, steamed or cooked in the microwave, expect where noted. Artichoke hearts, asparagus, broccoli, bell peppers, carrots, cauliflower, celery, eggplant, green beans, lettuce (romaine, green or read leaf), mushrooms, red ionions, salsa, spinach, tomatoes, tomato juice, 1/4 cup tomato sauce, 1/4 cup winter squash, zucchini

Fruits(about 60 calories per serving) One serving equals: 1 cup or 1 med piece the size of a tennis ball, except where noted. Apples, 1/2 cup applesauce, berries, grapes, grapefruit, kiwifruit, nectarines, oranges, 1/2 cup orange juice, papayas, 1/2 cup canned pineapple, tangerines

Carbs(about 60 cals per serving) One serving = 1/2 cup, except where noted. Beans, corn, half of a whole-grain or whole-wheat English muffin or pita bread, 1 slice multigrain bread, red potatoes, sweet potatoes, 1 corn tortilla, half of a flavored flour tortilla (such as sun-dried tomato, spinach or garden veggie), 1 whole-grain waffle, dry whole-grain cereal, 3 whole-grain crackers, cooked cream of wheat, cooked oatmeal, cooked whole-wheat pasta, 1 1/2 cups popped light microwave popcorn, pretzels, wild rice

Dairy or Dairy substitutes(about 100 cals per serv) One serving = 1/4 cup except where noted. Crumbled or shredded feta, Gorgonzola, Monterey Jack or Parmesan cheese, 1 slice American, 1 oz Gouda, mozzarella, provolone or Swiss cheese, 1 cup skim or 1% milk, 1/2 cup nonfat or low-fat yogurt, 1/2 cup nonfat or low-fat cottage or ricotta cheese

Protein(about 120 cals per serv) One serv = 3 oz cooked or prepared (about the size of a deck of cards). 98% lean ground beef, canadian bacon, chicken breast, clams, egg substitute, salmon, shrimp, soy-based veggie products (burgers, hot dogs, patties, etc.), turkey breast, water packed tuna

Fat(about 45 cals per serv) One serv = 1 T except where noted. Light or reduced-fat cream cheese, 1 tsp trans-fat-free margarine, light or reduced-fat mayo, 2 tsps chopped or sliced nuts or seeds, 2 tps peanut butter, 10 olives, 1 tsp pesto, light salad dressing, 1 tsp veggie oil

Splurge(about 225 calories per serving) One serv = 3 homemade sugar cookies (each 3 inches in diameter), 1 brownie (4 inches by 4 inches), 1.5 oz M&M's, 1.5 oz peanut brittle, 2 pieces pound cake (each 1/12 of cake), half of a piece of homemade apple pie (half of slice equalling 1/8 of a 9-inche pie)
Note- if you have a splurge, for each plan subtract 2 carbs and 2 fat servings

More to come. Q

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