These examples should answer a lot of questions. Every time I write about eating clean, and only eating fresh food, I get email about what foods are you referring to? So today I found this post that gives you ideas about what to eat and the nutritional value in the foods. What I tell my readers is that the quality of the food is more important than the portions. That doesn't mean that it's okay to eat twice the portion because it's not. Do I measure all my portions? No, I might measure something one time to see how much is in the portion but that it, one time.
Something else, I make my meals from a pre-written meal. I wrote all my meals for two weeks all at one time and calculated the calories. And then I shop for 3 days of food. If I buy too much at one time, I tempted to overeat. I don't get exact about measuring because if you're eating fresh foods and your not adding extra salt or sugar, the amount of calories won't be very different.
Example #1
Are you in a hurry to lose some extra pounds? It's possible to lose weight quickly by following a low-calorie diet, as this 1,200 calories per day diet, but you have to do it right to be sure you're getting all of the essential nutrients you need.
Following a low-calorie diet isn't difficult if you include lots of nutrient-dense foods. In fact, it's a necessity because there's no room for foods that aren't totally nutritious.
So what do you do? Choose plenty of low-calorie, high fiber fruits and vegetables, whole grains and low-fat protein sources. Here are two 1,200 calorie-per-day menus to get you started:
1,215 Calorie Menu With No Non-Nutritive Sweeteners
Breakfast
- One cup oatmeal
- One-half cup non-fat milk
- One tablespoon honey
- One-half cup blueberries
- One cup plain coffee or tea as a beverage
Lunch
- Two slices 100-percent whole grain bread, deli sliced turkey breast, tomato slice, lettuce and one tablespoon mustard
- One-half cup sliced carrots
- Water as a beverage
Dinner
- Three ounces baked salmon
- One cup green beans
- Salad with one cup raw spinach, five cherry tomatoes and one-half cup broccoli florets with lemon juice as a dressing
- Water with a slice of lemon as a beverage
Snacks
- One apple with 12 almonds
- Several glasses of water
- One cup non-fat milk
- One-half cup plain yogurt with one tablespoon honey
- One cup strawberries.
Nutrition Information
- Total Calories - 1,215
- Total Fat - 17.7 percent (25 grams)
- Total Protein - 23 percent (72 grams)
- Total Carbohydrates - 59.3 percent (185 grams)
- Sodium - 1,402 milligrams
- Sugar - 107 grams
- Cholesterol - 94 milligrams
- Saturated Fat - 5.0 grams
- Fiber - 28 grams
Example #2
1,218 Calorie Menu With Non-Nutritive Sweeteners
Breakfast
- One cup whole-grain corn cereal
- One packet Sucralose
- One-half cup non-fat milk
- One cup 100-percent orange juice as a beverage
Lunch
- Salad made with two cups field greens, two ounces albacore tuna (packed in water), one-half cup cherry tomatoes with two tablespoons balsamic vinegar as a dressing.
- Diet soda as a beverage
Dinner
- One three-ounce pork chop
- One baked sweet potato
- One cup steamed asparagus
- One tablespoon olive oil
- One small glass of white wine
Snacks
- One small pita bread with two tablespoons hummus
- One pear
- One serving low-fat, sugar-free fruit-flavored yogurt
- One cup blueberries
- Two-thirds cup baby carrots with one ounce fat-free vegetable dip
- Several glasses of water with slices of lemon or lime
Nutrition Information
- Total Calories - 1,218
- Total Fat - 14.6 percent (20 grams)
- Total Protein - 22.6 percent (70 grams)
- Total Carbohydrates - 56.8 percent (176 grams)
- Sodium - 1,615 milligrams
- Sugar - 86 grams
- Cholesterol - 116 milligrams
- Saturated Fat - 5.0 grams
- Fiber - 24 grams
Portion and serving sizes are key to dieting success, so you'll need a good set of measuring cups and measuring spoons, plus a kitchen scale until you get used to estimating your serving sizes.
I created these menus by using Calorie Count, where you can track your calories, find friendship and support with other dieters and even analyze your own recipes. I also have menus for 1,500 calorie per day and 1,700 calorie per day diets.
Please note: before starting a low-calorie diet, you should see your doctor.
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I write about losing weight, how to lose weight, what foods to eat when you're trying to lose weight and exercise that will help you lose weight. I wrote an ebook that will give you all the info in one read. It's a how-to book that also tells you about the mistakes I made and how to avoid them.
My ebook is available at www.amazon.com, www.B&N.com, iBooks (download the app), kobo.com, scribd.com and many more. Price $3.99
My ebook is available at www.amazon.com, www.B&N.com, iBooks (download the app), kobo.com, scribd.com and many more. Price $3.99
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