Thursday, November 11, 2010

One Day Diet (1600 Low Calorie, Low Fat)

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When selecting a low calorie or low fat plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable low calorie diet goals. Start by following the simple guidelines below. 

Nutritional and Low Fat Diet Guidelines
  1. Commit to consuming 4 - 6 small meals and snacks everyday.
  2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
  3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
  4. Eat your foods slower.
  5. 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.
  6. Avoid foods that are high in fat and calories.
  7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
  8. 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 (1600 calories).
12 ouncescoffee-w/caffeine0.401.400.008.00
1 cupMilk8.0011.005.00120.00
1 tbpscream,fluid,half and half0.440.651.7319.55
1.5 cupscheerios4.5034.503.00165.00
AM Snack
1 eachapple-medium with peel0.3021.100.0081.00
2 eachbread whole wheat-slice6.0024.002.00140.00
1 eachorange-medium1.1017.400.3069.00
.15 cupmayo0.328.4711.77137.37
2 ouncesturkey breast/white meat17.000.000.4076.50
12 ouncesCoca Cola-diet w/ caffine0.000.400.000.00
PM Snack
1 eachbanana-med.1.2026.700.60105.00
5 ouncesHalibut - broiled37.500.005.00198.75
1 cuprice-white cook steamed6.0062.000.00164.00
1 tbpsThousand island-reduced cal. Kraft0.003.001.0020.00
1 spearbroccoli4.507.900.5042.00
1 smallsalad-sm. Garden w/tomato, onion1.309.500.4049.00
Grand Total:123.39226.4235.701574.84
Grocery List
Apple - medium with peel7 each
Banana - medium 8 inch7 each
Bread whole wheat - slice14 each
Broccoli7 spears
Cheerios10.5 cups
Chicken Breast / White Meat28 ounces
Coca Cola - diet84 ounces
Coffee- w/caffeine84 ounces
Cream, fluid, half and half7 tablespoons
Halibut - broiled35 ounces
Mayo type, reg., w/salt1 cup
Milk - 2 % fat7 cups
Orange - medium7 each
Rice - white7 cups
Salad - small garden7 small
Thousand island - reduced cal.7 table spoons
Turkey Breast / White Meat14 ounces

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