![]() Photo Credit MSPhotographic/iStock/Getty Images. The word "fat" tends to have negative connotations, but. What Is a 2,000-Calorie Diet? What does 'percent daily values based on a 2,000-calorie diet' mean? DAILY GROCERY LIST FOR THE 1200 CALORIE MENU: 1.5 cup (366 grams) -- Milk, low fat, fluid, 1% milkfat, with added vitamin A: 1.5 breast, bone and skin removed (129. Free 1300 calorie diet plan, easy 1300 calorie menu, 1300 calorie meal plan. We provide you with a free sample of the 1300 calorie a day diet for 7 days to help you. Meal Planning Guide 2000 Calorie This Meal Planning Guide is based on the Exchange System. Here is a sample low carb/ high protein diet plan for weight loss. Free 1. 20. 0 Calorie Diet Plan Online, Menu. Here is a sample 1. Protein (g)Fat (g)Carbs (g)Calories. Breakfast: Multi. Grain Oatmeal. 16. Milk, 1%, with added vitamin A1 cup - - QUAKER Multi. Grain Oatmeal, dry Lunch: Chicken and Rice. 1400 Calorie Diet Plan for 7 Days. Free 1400 Calorie Diet Menu, Simple 1400 Calorie a Day Diet, 1400 Calorie Meal Plan, 1400 Calorie Weight Loss Diet, 1400 Calorie Menu.![]() Chicken, bone and skin removed. Rice, brown, cooked Snack: Fruit: Grapes. Grapes, red or green, raw Dinner: Lime Chicken (1. ![]() Brown Rice, before cooking. Lime. 1 tsp - - Bouillon Soup Cubes, reduced sodium (dry)0. Chicken Breast, skin removed. Preparation Instruction: Mist skillet with low or nonfat cooking spray, raise to medium heat then add chicken. Cook for 8 - 1. 0 mins, or till tender ,* Flip breast over and brown. In a large bowl, blend juice from lime or lime- juice, apple- juice, corn- starch and bouillon. Put ingredients into a skillet and cook till it's thick. Add sauce on top of chicken. PM Snack: Carrots. Carrots, baby, raw Protein (g)Fat (g)Carbs (g)Calories. Total: 7. 5. 3. 15. DAILY GROCERY LIST FOR THE 1. CALORIE MENU1. 5 cup (3. Milk, low fat, fluid, 1% milkfat, with added vitamin A1. Chicken, broilers or fryers, breast, meat only, cooked, fried. Soup, bouillon cubes and granules, low sodium, dry. NLEA serving) (4. Cereals, QUAKER, QUAKER Multi. Grain Oatmeal, dry. Apple juice, canned or bottled, unsweetened, without added ascorbic acid. Grapes, red or green (European type, such as Thompson seedless), raw. Thanks so VERY MUCH for setting this up for me. I can see already this program is going to be absolutely priceless for me and I already feel certain I'll continue it even after my 1. Meal planning has always been the MOST time consuming and difficult aspect of good nutrition for me because of an extremely busy lifestyle but you have made it super easy for me. I'm looking forward to this and got a feeling now that things are back to normal I'm raring to go. I'm down to 1. 65. I am so excited!! People are starting to ask me if I'm losing weight, so it's really starting to show. I still feel great, sticking with the 1. I can tell my appetite is starting to change; I don't crave the fattening food as much. I am going to the gym and eating the right amount of calories. And thanks for the words of encouragement last time I really appreciated that .. I am very proud of that. I like all the stuff and I'm not having cravings. I'm trying to stick around 1. This method of having to report back is something that I've never had before and rather than losing the weight immediately (like with South Beach Diet) and gaining it back, I have to work for it. It is really teaching me to listen to my body and be more aware of my lifestyle. So far I like the meals and the variety. I also noticed over the weekend that my jeans fit a bit better. All my pants fit better! Lost 1/2 inch of my waist, and 1 inch off my hips. Got into my smaller jeans for the first time is 3 months. Knees are not hurting walking up stairs much at all. Thank you for your personalized approach. Asking specific questions, and making such a concerted effort to tailor this program for me and my needs makes such a huge difference. Check out all the other free diet plans below. The Beginner's Guide To Diet, Nutrition & Healthy Eating. So it seems you want to improve your diet. Do you know what can be done with a healthy diet? You can lower your cholesterol or your blood pressure or perhaps just keep those numbers in a healthy range. You can improve your immune system, your energy level, your athletic performance, your skin, your teeth, your bones and a whole lot more. You can greatly lower your risk of heart disease, diabetes and a variety of other health issues. You can help control, prevent, aid, or improve nearly every aspect of your health and your body. What you may not know is where to go from there. I mean, this all sounds great and everything, but uh, what do you do now? The decision to improve your overall diet and nutrition leads a lot of people to a lot of questions. For example. What should I eat? What shouldn't I eat? How much should I eat? Which nutrients should I eat? What does each nutrient do? What foods contain these nutrients? How much of each am I supposed to consume each day? Is this guy ever going to stop with the example questions? Below I have compiled all of the answers in one convenient location. It's what I like to call The Beginner's Guide To Diet, Nutrition & Healthy Eating. First up, the learning.. Along with each will be a short description explaining what it is, what its role is in the human body, the recommendations for how much of it you should consume per day, and the most common foods that contain a significant amount of it. For the most part, this is pretty much all there is to the basics of nutrition. We consume calories in the form of carbohydrates, protein and fat (and alcohol) which all contain a certain number of calories per gram (see right column). The calories are used by the body to do literally everything it needs to do (pump blood, walk, etc.). This is why very low calorie diets are dangerous and should be avoided. Calories also play the largest role in weight control. If you consume more calories than your body needs to use for energy, the left over calories will be stored on the body mostly in the form of fat (thus causing weight gain). If you consume less calories than your body needs to use, it does the opposite and uses stored body fat for energy instead (thus causing weight loss). If you consume the same number of calories that your body uses, everything evens out (thus causing weight maintenance). The number of calories you should consume per day is based on way too many factors for there to just be a general guideline for everyone. Your height/weight, your gender, your metabolism, your activity level and your goals (weight loss, weight gain, weight maintenance) all play a role. For this reason, your daily calorie intake has to be tailored specifically to you and your body. It's alright though, relax. Everything you need in order to figure how many calories you should consume per day can be found in the Guide To Calories & Weight Control. Carbs: 4 calories per gram. Protein: 4 calories per gram. Fat: 9 calories per gram. Alcohol: 7 calories per gram. Fat. Despite all of the crazy things you may have heard, fat is required by our bodies to function properly. For starters, certain vitamins can not be absorbed by the body without fat. It also plays an important role in healthy hair, skin and cell function and is the source of essential fatty acids, another extremely important part of our diet. I will also mention that the idea that . As mentioned above, weight gain/loss is controlled by calories. If you supply your body with too many calories, you will gain fat. It won't matter what nutrient those calories came from (fat, protein or carbs), too much of anything will cause weight gain. Of course, not all fat is equal. Certain types (polyunsaturated and monounsaturated) should comprise the majority of your fat intake (sources of these . One specific polyunsaturated fat, the omega- 3 fatty acid (found in fish, fish oil and walnuts), may be the most beneficial of all. On the other hand, there are certain types of fat that do the complete opposite (cause rather than prevent) and should be limited or even avoided completely. Most other sources/experts recommend something in a similar range, typically somewhere between 2. So, if an example person eats 2. And, since 1 gram of fat contains 9 calories, this works out to be about 4. Almonds, walnuts, peanuts, other nuts and seeds, salmon, sardines, mackerel, other fish and fish oil, olive oil, canola oil, avocados. Despite there being some debate as to exactly what degree saturated fats negatively affect us (it seems less evil than it was originally made out to be), it still appears as though saturated fat should be limited to SOME extent in most people's diets. The USDA recommends limiting your saturated fat intake to a maximum of 1. The American Heart Association's saturated fat recommendations are a bit lower, suggesting a maximum of 7% of your total calorie intake. Animal and poultry fat. Milk, cheese, butter and other dairy products. Most typical junk food (candy bars, chips and similar snack foods, pastries, cookies, desserts, etc.) and fast food items. Trans Fat. Trans fat is bad. In fact, it just may be as bad as it gets. Trans fat has been shown to raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. A diet containing a significant amount of trans fat increases your risk of heart disease, stroke, type 2 diabetes and possibly even more. Long story short, avoid it. I will also mention that there are two different ways you could consume trans fat. One is in the small amounts found naturally in certain meat and dairy products. The second and much more common way is in the man- made form that is found in a variety of other foods. The reason for its usage in these foods is that it is cheap to use, has a longer shelf life, and tastes good. Food companies have no problem focusing on those 3 reasons and ignoring the fact that it's probably the worst thing you could possibly eat. The American Heart Association recommends a maximum of 2 grams of trans fat per day. The keyword there is maximum. There is a ton of research proving that this stuff is borderline poison, which is why you really want to shoot for an even 0 grams. Out of all the stuff in your diet that should be kept on the low side (saturated fat, sodium, cholesterol), trans fat appears to be the only one that should be eliminated completely. Something else to keep in mind when avoiding trans fat is that due to some idiotic labeling rules, food companies only need to list trans fat content if the food contains 0. So, if a food contains 0. On the bright side, you can spot the foods that do this (and there are MANY of them). Check the ingredients for the words . If it shows up, then you know that food contains some amount of trans fat no matter what the label says. Most fast food and common junk food items contain the largest amounts of trans fat. However, small amounts can still be found in foods ranging from breakfast cereals to certain brands of whole wheat bread to everything in between. Be sure to check the ingredients (as mentioned in the middle column) to know for sure if your food legitimately contains any. Cholesterol. Cholesterol isn't entirely a bad thing. It's actually required by the body to build and maintain cell membranes and is used for many other important functions as well. There are two ways that we get cholesterol. One is by the body itself, which the liver actually produces. The other way is through our diet. The amount produced by the body is usually all that we require, which means the amount we get through our diet should be kept within a certain limit (more on that in the middle column). As you probably already know, high blood cholesterol levels, which are a major risk factor for heart disease, would be a very bad thing. This is another important reason why we try to keep our dietary cholesterol intake to a safe level. I will also mention that dietary cholesterol is only one small part of the cause of high blood cholesterol. Trans fat and saturated fat intake play an even larger role. Your weight (another reason calorie intake is important), age, activity level, and genetics also play a role. The American Heart Association recommends that we consume less than 3. They also recommend shooting for less than 2. For the average healthy adult however, less than 3. I've seen most often recommended. Egg yolks, dairy products, meat, chicken, turkey and fish. Sodium. Sodium is another nutrient that's viewed as . It's when sodium intake is too high that the negative effects (most notably high blood pressure) occur. This makes sodium another nutrient that should be limited in our diet. The USDA, AHA and many other sources all recommend keeping your sodium intake under 2. The AHA also recommends that African Americans, middle- aged and older adults, and those with high blood pressure should try to consume less than 1,5. Salted snack foods (pretzels, chips, etc.), many fast food items, many canned foods, ham, bacon, corned beef, hot dogs and other similar meats, certain frozen foods, and certain dressings. And of course, any food you add salt to. Carbohydrates. Carbohydrates (AKA carbs) are a major source of energy for the body. The older, simpler explanation of carbs goes something like this. There are two different types; simple and complex. Of the two, simple carbs should be avoided due to the speed at which they are digested. Simple carbs digest quickly, and this has a negative effect on our blood insulin levels. Diets high in simple carbs have been shown to increase our risk of diabetes and heart disease, while complex carbs have been shown to do the opposite. For this reason, you should try to greatly limit typical junk foods like candy and dessert items, soda, and really any other sugary foods. Complex carbs on the other hand digest slower and should therefore comprise the majority of your carb intake. Here you have a sample of 2. Comments. You have here one egg in breakfast, but be careful! Do not eat more than 3 eggs a week! Your favorite foods from the bread group should be whole wheat bread and crackers, cereals, oatmeal and barley. Eat less butter, cream, fat milk, fat cheese and French fries. Eat less bacon, hot dogs and sausage which are fat ,and more turkey, chicken and fish which are leaner. Calorie Diet Plan - Diets for Men. The 2. 00. 0 Calorie Diet Plan is a nutrient- dense eating plan containing about 2. As with all diet plans, a healthy weight reduction is only sustainable by following a balanced food plan (from all food groups) which includes good food choices that offer adequate diet nutrition. For example, eat whole grains (whole wheat bread, brown rice, whole wheat pasta, whole grain cereals) rather than processed grains. In particular, refined white flour foods (such as those with a high- GI value) are not healthy as they drastically affect blood glucose levels, which can over time increase the risk of metabolic disorders such as insulin resistance. Also, restricting your consumption of saturated fats from animal foods like red meat and cheese and reducing or eliminating your intake of trans fats in foods like margarine, candy and cakes will lower the risk of atherosclerosis, heart attack and stroke. Calorie Diet Plan. Serving Portion Size. Quantity equivalents for each of the food groups. Fruits - 1 cup chopped raw or cooked fruit, 1 cup fruit juice. Vegetables. Dark green vegetable. Orange vegetable. Other vegetables. Vegetables - 1 cup chopped raw or cooked vegetable, 1 cup vegetable juice, 2 cups leafy salad greens. Grains (Bread, Rice, Pasta, Cereals)Whole grains Other grains. Grains - These each count as 1 ounce- equivalent (1 serving) of grains: half cup cooked rice, pasta, or cooked cereal; 1 ounce dry pasta or rice; 1 slice bread; 1 small muffin (1 oz); 1 cup ready- to- eat cereal flakes. Lean Meats, Beans, Legumes, Nuts. Meat and beans - These each count as 1 ounce- equivalent: 1 ounce lean meat, poultry, or fish; 1 egg; quarter cup cooked dry beans or tofu; 1 Tbsp peanut butter; half ounce nuts or seeds. Milk - These each count as 1 cup (1 serving) of milk: 1 cup fat- free milk or yogurt, 1. Cheddar cheese or 2 ounces processed cheese. Fats and Oils. Representing the amounts that are added to foods during processing, meal- preparation cooking, or at the table. Oils/fats should be free of trans- fats, and low in saturated fat. Remaining Calorie Allowance. The discretionary calorie allowance is the remaining amount of calories in each food pattern after selecting the specified number of nutrient- dense forms of foods in each food group. The number of discretionary calories assumes that food items in each food group are selected in nutrient- dense forms (that is, forms that are fat- free or low- fat and that contain no added sugars). If as part of your eating plan you choose foods with a higher fat or sugar content than those recommended, these extra calories should be taken from your remaining calorie allowance. Source: USDA Food Guide (Dietary Guidelines 2. When is a 2. 00. 0- Calorie Diet Appropriate? Eat about 2,0. 00 calories a day if you are: a large size man (little exercise), who wants to maintain weight. Diet Nutrition and Weight Reduction on a 2. Calorie Diet Plan. Eating a diet of foods with a high nutritional content is very important for healthy weight reduction. In order to lose weight efficiently, you need to speed up your metabolism, which will help your body to digest and process food efficiently and burn calories quickly. Put simply, eating 2. Also, try to divide your calorie allowance throughout the day, so that you do not go longer than 3- 4 hours without eating.
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