When selecting a low fat diet plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple guidelines below.
Nutritional and Low Fat Diet Guidelines
- Commit to consuming 4 - 6 small meals and snacks everyday.
- To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
- Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
- Eat your foods slower.
- Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
- Avoid foods that are high in fat and calories.
- Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
- Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.
Here is a sample low fat diet plan (1300 calories).
Breakfast | ||||||
Amount | Item | Protein | Carbs | Fats | Calories | |
12 ounces | coffee-w/caffeine | 0.40 | 1.40 | 0.00 | 8.00 | |
1 each | Bagel-plain, Lenders Bake Shop | 8.00 | 42.00 | 2.00 | 210.00 | |
2 tbsp | Peanut butter- creamy | 8.60 | 5.70 | 16.40 | 190.00 | |
1 tbsp | Cream, fluid, half and half | 0.44 | 0.65 | 1.73 | 19.55 | |
Total: | 17.44 | 49.74 | 20.12 | 427.55 | ||
AM Snack | ||||||
1 each | apple-medium with peel | 0.30 | 21.10 | 0.0 | 81.00 | |
Total: | 0.30 | 21.10 | 0.0 | 81.00 | ||
Lunch | ||||||
3 ounces | chicken breast/ white meat | 26.40 | 0.00 | 3.00 | 140.25 | |
12 ounces | Coca cola- diet w/ caffeine | 0.00 | 0.40 | 0.00 | 0.00 | |
.25 cup | Croutons-plain | 9.00 | 5.50 | 0.50 | 30.50 | |
1 large | Salad-lrg. Garden w/tomato and onion | 2.60 | 19.00 | 0.80 | 98.00 | |
4 tbps | Thousand island-reduced cal. Kraft | 0.00 | 12.00 | 4.00 | 80.00 | |
Total: | 38.00 | 36.90 | 8.30 | 348.75 | ||
PM Snack | ||||||
1 each | apple-medium with peel | 0.30 | 21.10 | 0.0 | 81.00 | |
Total: | 0.30 | 21.10 | 0.0 | 81.00 | ||
Dinner | ||||||
3 ounces | chicken breast/ white meat | 26.40 | 0.00 | 3.00 | 140.25 | |
1 cup | pasta, corn cooked | 3.68 | 39.07 | 1.07 | 176.40 | |
1 small | salad-sm. Garden w/tomato, onion | 1.30 | 9.50 | 0.40 | 49.00 | |
2 tbps | thousand island- reduced cal. Kraft | 0.00 | 6.00 | 2.00 | 40.00 | |
Total: | 31.38 | 54.57 | 6.42 | 405.65 | ||
Grand Total: | 87.43 | 183.42 | 34.85 | 1343.95 |
Grocery List
Food | Quantity |
Apple - medium with peel | 14 each |
Bagel - plain | 7 each |
Chicken Breast / White Meat | 42 ounces |
Coca Cola - diet | 84 ounces |
Cream, fluid, half and half | 7 tablespoons |
Croutons - plain | 2 cups |
Pasta, corn, cooked | 7 cups |
Peanut butter - creamy | 14 table spoons |
Salad - large garden | 7 large |
Salad - small garden | 7 small |
Thousand island - reduced cal. | 42 table spoons |
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