Posts Tagged ‘food’

Your Daily Meal Plan for Your Weight Loss Journey

Friday, August 21st, 2009

Since each of us is different, our bodies all have their own nutrition needs.  Do you know what your body needs for a healthy diet?

Most of us don’t know.  The truth is, the amount of food our body physically needs is much less than what most Americans eat per day.  After we know, and accept, the amount of food we actually need, it is much easier to accept that we overeat for other reasons.

I found a great calculator by the US government that gives you your daily calorie needs for your age, sex, height, and weight.  After entering this data, it gives you a .pdf sheet with not only the calories for the day, but also the types of food for a day and minimum exercise.

For example, here is daily intake plan for a 60 year old female, 5 foot, and 220 pounds (which will produce a weight loss at an acceptable rate):

Daily Plan for 60 years, 5', 220 lbs Woman - 1600 cal/day

Daily Plan for 60 years, 5', 220 lbs Woman - 1600 cal/day

Then, to help you to use this plan, they give you a sheet to help plan and track your food intake during each day:

MyPyramid Worksheet

Very nice tool to help you choose what you plan for your daily nutrition needs.  If you already know your daily calorie intake goal, you can go to this table of links to Calories Results and Food Tracking Worksheets for 1000-3200 calories per day (in increments of 200 calories).

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10 Ideas to Help Summer Diets

Wednesday, May 28th, 2008
Chicken wings being cooked slowly over charcoal
Image via Wikipedia

Summer is here.  Schools are letting out.  The kids are home.

Life as we know it is more hectic than ever.  More and more demands. Unfortunately, if we forget about what we are eating, we lose it – not the weight! – the progress.

Here are a few ideas of how to meet the demands of summer.

1.  Buy bottles of water in the 16 oz (1 pint) size.  Then get a huge box of your favorite Crystal Lite (or other ‘diet’ powdered drink) in those new handy packets.  Keep the water in the fridge, and ever time you get juice for the kids or a coke or whatever, you can pull out the bottle of water and pour a packet in it.  Or just drink the water.   I have a water spicket in the door of my fridge, so I just take one of the empty water bottles, fill it up with old water, and in goes the packet.

2.  Get your cucumbers and zucchini/summer/other squashes you like, put them in a food processor to slice them, then put about a cup in a zip lock sandwich bag.  Again, when you are in there getting snacks for the kids, grab a bag.  You could add some fat free ranch or italian dressing if you wanted (but I would put that in just before you eat them).

3.  You can core and slice apples like that too and put them in bags.  They should last a couple days in the fridge.

4.  Get a couple boxes of sugar free Popsicle’s.  Blue Bunny makes some good ones that come 24 to a box.  They are like 5-10 calories each, so you can eat several during the day.

5.  Make turkey burger patties out of ground turkey, dried peppers (green peppers), and finely diced onion.  Either precook them and freeze, or freeze until you are ready to cook them.  Then while others are having their BBQ, you can have a tasty burger.  Remember the whole grain bread, tortilla, or bun.

6.  To complement the turkey burger, you can have 13 fat free Pringles.

7.  Make cole slaw out of splenda, fat free mayo, and mixed cabbage.  I actually like to use either fat free ranch dressing or fat free italian dressing instead of the mayo.  The splenda tops the whole taste – not very much, just enough to make the difference.

8.  2/3’s cup of Kaashi autumn wheat or Cinnamon harvest wheat cereal has plenty of fiber, a tad of sugar, and tastes wonderful dry – leaving the skim milk for a skinny latte.  You can get it either hot or iced at Star Bucks (yes I am a star bucks junkie).

9.  Then there is always the sugar free jello, which with fat free whip is wonderful.  But watch the label.  The Whip might have extra sugar in it.  The best I have found is the Redi Whip fat free in the squirt can.

10.  Summer is great for grilling.  Chicken breast is always a good pick from the grill.  Make sure it wasn’t marinated in a sauce that adds fats or sugars.

There’s my ten – we need your summer tips too – leave them in a comment!

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