Your 1-Month Meal Plan Our healthy meal plan will benefit more than your joints

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Your 1-Month Meal Plan Our healthy meal plan will benefit more than your joints"

Transcription

1 Your 1-Month Meal Plan Our healthy meal plan will benefit more than your joints Because carrying around extra weight is hard on your joints, eating healthfully can really benefit individuals with Rheumatoid Arthritis. You want to keep your weight down and your carbohydrate intake within reasonable levels. So how is that done without sacrificing taste or feeling hungry all day? Each of the following pages maps out a full week of meals for you to enjoy. Each day s consumption equals about 1,800 calories and 200 grams of carbs, based on food-group averages. (You can reduce it to about 1,500 calories by eliminating the snack.) Post these pages on your fridge and find that a healthy meal plan can be great for you! Mindy Hermann, RD Weekly Shopping List The quantities on this shopping list represent the approximate amounts needed to prepare a full week of meals for one person. Change quantities accordingly if you are feeding family members or friends. You also may choose to stock up or purchase larger quantities of items on sale or available only in larger packages. Grains Brown rice lb. bag* Oat-ring cereal box* Oats carton* Whole-grain or whole-wheat s package Whole-grain waffle s package* Whole-wheat bread loaf Whole-wheat pita, 6-inch package Whole-wheat box* Whole-wheat box* Whole-wheat roll, medium (2 oz.) Whole-wheat spaghetti box* Fruits Apple, small Banana, small (4 oz.) Blueberries pint Cantaloupe Fruit cocktail in water oz. can Honeydew melon Peach, medium Pine, canned in juice oz. can* Raisins box* Strawberries pint Vegetables Broccoli lb. Carrots lb. Corn, canned small can Cucumber medium Green beans lb. Greens (kale, collard, turnip greens)....½ lb. Lettuce head or bag Mushrooms Pepper, red or green small Potato, 6 oz Spinach, fresh ½ lb. Tomato lb. Tomato, cherry ry or grape ½ pint Vegetable juice can Zucchini small Protein Bean chili can Beans, canned cans Chicken breast ½ lb. Hummus container* Pork ¼ lb. Roast beef (deli) ¼ lb. Salmon ½ lb. Shrimp ¼ lb. Soup (pea, lentil or bean) can Tuna, water-pac ked cans Tur key breast (deli) ¼ lb. Tur key, ground ¼ lb. Fats Almonds, slivered bag* Marga rine, soft tub* Mayonnaise, fat-free jar* Olive oil bottle* Olives Peanut jar* Pea bag* Pine container* Pumpkin bag* Wal, chopped bag* Dairy Cheddar, reduced-fat ounces Feta, low-fat......small package* Milk, nonfat ½ gallon Sour cream, reduced-fat container* Yog urt, light and flavored oz. containers Yog urt, nonfat plain oz. containers or 1 quart Condiments Coffe e varies* Jam, light jar* Mustard jar* Pesto container* Syrup, sugar-f ree bottle* Vinegar or more bottles* Sweets Chocolate, dark small bar* Cookies, small ( 1 3 oz. each) small box* Frozen, 100% juice box* Graham box* *may not need to purchase every week

2 Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day cal/57 g carbs 1 cup strawberries,, 1 cup nonfat milk toast with in water English muffin with ½ cup and 2 tsp light jam 1 cup 1½ cups oat-ring (4 oz.),, 1 cup waffles 2 3 cup plain/ flavored fat-free with 2 Tbsp raisins. pea, 1 cup 2 tsp soft 490 cal/52 g carbs with 2 oz. sliced turkey breast, lettuce, and mustard lettuce, 1½ cups salmon with 1 tsp light fat-free carrot sticks, 1 cup pepper, 1 oz. lowfat feta, 8 olives 2 oz. lean roast beef, lettuce,, 1 oz. reduced-fat on a medium (2 oz.) whole-wheat roll lettuce, 1 cup Dressing of 1 tsp spinach with 1 tsp 1½ cups pea, lentil lettuce, 1 cup mixture light fat-free plus lettuce and on 2 of whole-wheat bread 2 Tbsp slivered 530 cal/55 g carbs 1 tsp pesto brushed with 1 tsp with 2 Tbsp grated reduced-fat ½ cup sauce and 3 oz. ground turkey plus ¼ cup diced, lettuce and on a medium (2 oz.) wheat roll es pine with 1 tsp with 1 tsp 1 Tbsp diced 1 starch 310 cal/42 g carbs sugarfree syrup and in water ¾ cup blueberries 1 Tbsp chopped

3 Week 2 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 ¾ cup blueberries, 2 Tbsp slivered 1 cup waffles 1 cup strawberries, 2 3 cup plain/ flavored fat-free toast spread with and with ¾ cup blueberries and 2 Tbsp chopped spread with ½ cup and 2 tsp light jam 2 oz. sliced turkey breast, lettuce, and mustard on 2 whole-wheat bread each, salmon with 1 tsp carrot sticks, 1 cup pepper, 1 oz. low-fat feta, 8 olives with 2 oz. lean roast beef, lettuce,, 1 oz. reduced-fat, ¼ cup es each, lettuce, 1 cup mixture light lettuce and on a medium 2 cup spinach chicken breast topped with 1 tsp pesto 1 Tbsp chopped 2 Tbsp brushed with 1 tsp ½ cup sauce and 3 oz. ground turkey lettuce, 1 cup pine lettuce and on a medium with 1 Tbsp slivered almond greens with 1 tsp with 1 tsp, 1 Tbsp diced 3 graham cracker light fat-free, ½ Tbsp peanut 2 Tbsp raisins and pea

4 Week 3 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 waffles 1 medium peach 2 Tbsp slivered 2 3 cup plain/flavored fat-free toast spread 1 cup cereal topped with and with pea with 1 Tbsp sugar-free syrup bread with ½ cup and 2 tsp light jam 2 oz. sliced turkey breast, lettuce, and mustard on 1 whole-grain 2 cups spinach salmon 1 Tbsp chopped carrot sticks, 1 cup pepper, 1 oz. low-fat feta, 8 olives 2 oz. lean roast beef, lettuce,,, mustard on medium (2 oz.) wheat roll es drizzled with 1 tsp olive oil+vinegar of your choice greens with 1 tsp lettuce; 1 cup mixture ; ¼ cup light fat-free with 2 oz. tuna in water mixed with 1 Tbsp fat-free mayo, lettuce, with 1 tsp 2 Tbsp each, 1 tsp pesto ½ cup sauce and 3 oz. ground turkey pine in juice lettuce and on a medium (2 oz.) wheat roll lettuce and 1 cup pork with 1 Tbsp slivered almond brushed with 1 tsp with 1 tsp, 1 Tbsp diced fat-free and with 2 Tbsp raisins ¾ cup blueberries,

5 Week 4 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Whole-Month Meal Planner 2 Tbsp raisins, 1 cup 1 3 cup hummus, 1 oz. low-fat feta, lettuce and chicken breast topped with 1 tsp pesto ½ Tbsp peanut light fat-free waffles 1 cup strawberries, 2 Tbsp slivered 2 3 cup plain/flavored fat-free salmon 1 Tbsp chopped 2 Tbsp 2 cups spinach and toast topped Platter with 2 oz. sliced turkey breast, 1 6-inch carrot sticks, 1 cup pepper, 8 olives, 1 Tbsp with 1 Tbsp slivered ¾ cup blueberries, pea lettuce and on medium es drizzled with 1 tsp olive oil+vinegar of your choice ½ cup sauce and 3 oz. ground turkey 1 cup zucchini sautéed in 1 tsp pine with ½ cup greens with 1 tsp with 2 oz. lean roast beef, 1 oz. reduced-fat, mustard, lettuce, lettuce and 1 cup Dressing of 1 tsp ½ Tbsp peanut 2 3 cup plain fatfree with 1 chopped small with light fat-free with 1 Tbsp slivered with 1 tsp bread with 2 tsp light jam and with 1 Tbsp fat-free mayo, lettuce and on a medium lettuce; 1 cup mixture ; ¼ cup nonfat milk with 1 Tbsp 3-bean salad with 1 tsp with 1 tsp

1200 Calorie Menus Breakfast

1200 Calorie Menus Breakfast 1200 Calorie Menus Breakfast Choose one of these menus for breakfast: 1. ½ c. unsweetened 60 15 g. 0 1 fruit pineapple ½ English muffin 60 15 g. 0.5 g. 1 starch 2 tsp. low-sugar jelly 16 4 g. 0 Free Coffee

More information

5-Day Meal Planner. Day 1

5-Day Meal Planner. Day 1 American Heart Association, Inc. Healthy Diet Goals. Dallas, T., 202. http://www.heart.org/heartorg/gettinghealthy/nutritioncenter/healthydietgoals/healthy-diet-goals_ucm_30436_subhomepage.jsp (Accessed

More information

Maintenance Sample Meal Plans

Maintenance Sample Meal Plans Maintenance Sample Meal Plans In Maintenance, some people prefer to work with general guidelines for success while others prefer more structure and a specific meal pattern to follow. In this document,

More information

1800 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

1800 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions 1800 Calorie Meal Plan Meal Portion Food Calories DAY 1 Breakfast 1 cup Hot Oatmeal, cooked, unsweetened 150 1 banana 120 1 Amy s Bean & Rice Burrito 280 (in the frozen foods section of your grocery store

More information

Mix & Match Diet. Diet Overview. Days 1 6: Moderate Carb. Days 7: Low Carb

Mix & Match Diet. Diet Overview. Days 1 6: Moderate Carb. Days 7: Low Carb To succeed with weight-loss you need to follow the right diet. So we got a registered dietitian to develop the SLIMQUICK, which can help make dieting easy! Diet Overview The SLIMQUICK is designed using

More information

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad)

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) Monday 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) ¾ c. low-fat yogurt, plain 1 c. herbal tea Tuna pita: ½ c. canned tuna, packaged in water 1 tsp

More information

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad)

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) Monday 1 egg, hard boiled 1/ ½ c. fruit salad ½ c. high fiber cereal (to top salad) ¾ c. low-fat yogurt, plain 1 c. herbal tea ½ c. orange juice Tuna pita: ½ c. canned tuna, packaged in water 1 tsp reduced

More information

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine 55 Lake Avenue North Worcester, MA

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine 55 Lake Avenue North Worcester, MA Meets 100% of the RDA Monday 1/2 c oatmeal 1/4 c raisins 1 T ground flax seed 2 oz skim milk 1 slice multigrain bread 2 tsp almond butter 6 oz coffee 1 banana Tuna Sandwich: 1/2 c water packed tuna 1 medium

More information

Gluten Free Menus for 1600 Calories Per Day

Gluten Free Menus for 1600 Calories Per Day Each Sample Menu will give you healthy meal options that are gluten free and approximately 1600 calories for the day. Sample Menu 1 Oatmeal with Berries 346 cals 1 cup instant oatmeal 225 cals 1 cup skim

More information

Male Active. #phen375.

Male Active. #phen375. Male Active #phen375 www.phen375.com Below you'll find your new meal plans for success. Each of these meal plans have been specifically formatted with the precise number of calories, proteins, and carbohydrates

More information

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2 Day 1 1 egg + 3 egg whites scrambled 125 1.1 17.1 5.1 1/2 whole wheat english muffin, toasted 67 13.3 2.9 0.7 1 medium orange 61.6 15.4 1.2 0.2 TOTAL 253.6 29.8 21.2 6 2 Tbs dried cherries 48.8 12.8 0

More information

Super Green Tea Diet Insert

Super Green Tea Diet Insert Super Green Tea Diet Insert WELCOME TO A NEW YOU As the first choice among weight loss and fitness enthusiasts, Super Green Tea Diet is a popular alternative to many of the high-protein, low-carbohydrate

More information

Instructions for Using the Meal Plan and Daily Food Checklist:

Instructions for Using the Meal Plan and Daily Food Checklist: Instructions for Using the Meal Plan and Daily Food Checklist: 1. Start by selecting your calorie level based on the below chart. For example, if you would like to maintain your body weight, find your

More information

STAGE 1: THE RAPID START PLAN: 14 DAYS OF SAMPLE MENUS

STAGE 1: THE RAPID START PLAN: 14 DAYS OF SAMPLE MENUS 54 \ T HE U LTIMATE W EIGHT S OLUTION F OOD G UIDE STAGE 1: THE RAPID START PLAN: 14 DAYS OF SAMPLE MENUS The Rapid Start menus supply an average of 1,100 to 1,200 calories a day, with approximately 30

More information

Based on Zone Principles 40-30-30 ratios and 1300 Calorie days.

Based on Zone Principles 40-30-30 ratios and 1300 Calorie days. Based on Zone Principles 40-30-30 ratios and 1300 Calorie days. Thank you for selecting our Sample Meal Plan. This meal plan has been provided to you by Lee Crompton Registered Holistic Nutritionist and

More information

Breakfast recipes. Drink: Skinny latte made with 200 ml skimmed milk

Breakfast recipes. Drink: Skinny latte made with 200 ml skimmed milk Breakfast recipes Toast with peanut butter and orange juice (serves 1) 2 average slices of brown toast 24 g of peanut butter Drink: 200 ml of orange juice Fruity cereal with a skinny latte (serves 1) 2

More information

MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 4

MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 4 Day 1 1/2 cup granola 180 36 6 2.5 6 oz low fat vanilla yogurt 140 25 7 1.5 1 cup strawberries, sliced 57.1 13.7 1.2 0.5 TOTAL 377.1 74.7 14.2 4.5 1 cup green grapes 110 29 1.2 0.3 1 oz pistachio nuts

More information

Take Control Nutrition Tools for Diabetes. 50/50 plate Portions Servings

Take Control Nutrition Tools for Diabetes. 50/50 plate Portions Servings Take Control Nutrition Tools for Diabetes 50/50 plate Portions Servings Eat more Vegetables Especially non starchy vegetables Choosing Foods to manage blood glucose Select a variety of colors and types

More information

Bagged Lunch vs. School Lunch

Bagged Lunch vs. School Lunch Bagged Lunch vs. School Lunch Parents: A breakdown of what a typical bagged lunch may cost VS. the cost of school lunch at Olmsted Falls Schools! (Prices are based on average retail costs of lunch ingredients.

More information

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1 Day 1 Tomato & Basil Omelet* (see recipe) 1 large egg 73.5 0.4 6.3 5 2 large egg whites 34.3 0.5 7.2 0.1 1/4 cup chopped tomato 8.1 1.8 0.4 0.1 2 Tbs grated parmesan cheese 43.1 0.4 3.9 2.9 2 Tbs chopped

More information

CPHN Market Basket Prices ($), by food group

CPHN Market Basket Prices ($), by food group Items Safeway Fred QFC Albertsons Whole Metropol. PCC Meyer Foods Market Frozen yogurt, low-fat desert, 1 qt. 3.57 3.31 3.71 3.71 8.28 10.26 7.38 Yogurt, fat-free, 32 oz. 3.49 1.79 2.99 2.69 2.84 3.59

More information

Eating well with Diabetes. Information to help you make healthy food choices with diabetes

Eating well with Diabetes. Information to help you make healthy food choices with diabetes Eating well with Diabetes Information to help you make healthy food choices with diabetes Table of contents Page How do I eat well to help manage my diabetes?... The food groups... Serving sizes... What

More information

14- Day Burn Meal Plan

14- Day Burn Meal Plan 14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping

More information

14- Day Burn Meal Plan

14- Day Burn Meal Plan 14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping

More information

Making Pregnancy Meal Plans 3 steps to custom

Making Pregnancy Meal Plans 3 steps to custom Making Pregnancy Meal Plans 3 steps to custom meal plans you can really use! For more detailed instructions as well as examples, read Making Pregnancy Meal Plans in 3 Simple Steps. Step 1 Create a daily

More information

Eating to feel your best

Eating to feel your best Eating to feel your best Choose healthy foods. Eat foods from these groups every day. Grains Choose whole grain bread and pasta. Vegetables Choose dark green and bright red, yellow, and orange veggies.

More information

30-Day Meal Plan for People with Diabetes Week 2

30-Day Meal Plan for People with Diabetes Week 2 30-Day Meal Plan for People with Diabetes Week 2 Day 8 1/2 recipe Blueberry Blast Smoothie (find recipe on Food 1 slice (one-ounce) oatmeal bread 1 teaspoon canola margarine Lentil and Rice Salad (find

More information

21-Day Sample Cycle Menu Child and Adult Care Food Program

21-Day Sample Cycle Menu Child and Adult Care Food Program The abbreviation to the left of each menu item indicates the meal pattern component supplied. The following abbreviations are used: G/B = Grains/Breads; M/MA = Meat/Meat Alternate; F/V = Fruit/Vegetable;

More information

DAY 1 DAY 2 DAY 3 DAY 4. Cereal with Fruit: 1 cup toasted oat cereal 1 medium banana ¼ cup lowfat milk 1 hard-cooked egg Beverage: Water, coffee, tea

DAY 1 DAY 2 DAY 3 DAY 4. Cereal with Fruit: 1 cup toasted oat cereal 1 medium banana ¼ cup lowfat milk 1 hard-cooked egg Beverage: Water, coffee, tea DAY 1 DAY 2 DAY 3 DAY 4 Peanut Butter Raisin Oatmeal: 1 cup cooked oatmeal ¼ cup raisins Tuna-Cucumber Wrap: 1 8 flour tortilla 3 oz tuna (canned in water) 2 Tbsp mayonnaise 5 cucumber sticks ¼ cup lowfat

More information

Resources for Carbohydrate Counting

Resources for Carbohydrate Counting Resources for Carbohydrate Counting The Diabetes Carbohydrate and Fat Gram Guide By LeaAnn Holzmeister, RD, CDE American Diabetes Association See contact information below The Doctor s Pocket Calorie,

More information

Shaklee 180 nutrition guides

Shaklee 180 nutrition guides Shaklee 180 nutrition guides As America s #1 Natural Nutrition Company, it s important to us that you lose weight the healthy way. Take a look at these nutritional guides based on your Shaklee 180 kit

More information

Diabetes Eating Healthy

Diabetes Eating Healthy How do I manage my diabetes? Diabetes Eating Healthy It is important to control diabetes by living a healthy lifestyle. This includes: eating healthy remaining active watching your weight taking medication

More information

7-Day Sample Meal Plan

7-Day Sample Meal Plan 400 Calorie Fix 7-Day Sample Meal Plan Are you looking for an easy entry into the 400-calorie lifestyle that virtually guarantees the pounds will come off? Here, we ve taken a no-brainer approach to dropping

More information

Balance Your Plate On A Budget

Balance Your Plate On A Budget Balance Your Plate On A Budget Sample breakfast meal Sample lunch meal Sample dinner meal Balanced meal plans for less than $2 per meal, per person* Balance Your Plate meal plans and shopping lists take

More information

# Starch # Fat # Fruit # Free Foods. # Other Carbohydrates # Fast Foods # Vegetable. # Meat and Meat Substitutes

# Starch # Fat # Fruit # Free Foods. # Other Carbohydrates # Fast Foods # Vegetable. # Meat and Meat Substitutes FCS8750 Healthy Meal lans 1 Linda B. Bobroff 2 What Is a Meal lan? A meal plan is a guide to help you plan daily meals and snacks. It allows you to eat foods that you enjoy and that provide a good balance

More information

Menus Weeks 1-3 After Liver Purification

Menus Weeks 1-3 After Liver Purification Menus Weeks 1-3 After Liver Purification Day 1 Day 2 Breakfast 1 hard boiled egg, ½ grapefruit Breakfast Omelet 3 eggs, mushrooms, or orange, 1 piece Ezekiel bread, Green tea onions, peppers sprinkle with

More information

Appendix A Food Sources of Vitamins and Minerals

Appendix A Food Sources of Vitamins and Minerals Appendix A Food Sources of Vitamins and Minerals Appendix A 229 Appendix A Food Sources of Vitamins and Minerals Vitamin A (Retinol) Food Amount IU* Liver 3 oz 45,400 Crab 2 cup,680 Egg medium 590 Fats

More information

14- Day Burn Meal Plan

14- Day Burn Meal Plan 14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping

More information

Riding Day Meal Plan. Day 2 (Moderate training day, 2-4 hours)

Riding Day Meal Plan. Day 2 (Moderate training day, 2-4 hours) Riding Day Meal Plan During Riding During Riding (eat soon after training) Supper Day 1 (Hard training day- Riding +10 horses, >5 hours) Natures Path Milled Rice cereal with apple sauce, Greek yogurt and

More information

Now that I have diabetes, do I have to give up my favorite foods?

Now that I have diabetes, do I have to give up my favorite foods? 14 STAYIng HeALTHY with Diabetes: Simple Steps for HeALTHY Eating Eating healthy can keep your blood sugar in good control. Eating healthy also helps avoid weight gain. These simple steps will get you

More information

Submit one cycle menu for each meal type that will be prepared. Breakfast (page 8) Lunch (page 9) Supper (page 10) Snack (page 11) Suggestions

Submit one cycle menu for each meal type that will be prepared. Breakfast (page 8) Lunch (page 9) Supper (page 10) Snack (page 11) Suggestions Form SFSP-14 Revised 2/2011 State of Alabama Department of Education - Child Nutrition Programs Summer Food Service Program Cycle Menus (Required APPLICATION Form if applicable to Sponsor s Food Service

More information

Healthy Lifestyles Workshop

Healthy Lifestyles Workshop Healthy Lifestyles Workshop Healthy Snacks and Lunches on the Go Presented by: Tatiana Burton Objectives Adopting Lifestyle Changes Menu Planning Portion Control Identifying Healthy Snacks Tips to remember

More information

Eating Low-Fat on a Budget. Shop Smart: Save Money at the Grocery Store

Eating Low-Fat on a Budget. Shop Smart: Save Money at the Grocery Store Eating Low-Fat on a Budget Following a low-fat diet can help lower your risk of heart disease, cancer, diabetes and stroke. Eating low fat usually means eating fewer calories. High calorie intake may lead

More information

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 3

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 3 Day 1 2 hard boiled eggs 155 1.1 12.6 10.6 1 slice whole wheat bread, toasted 110 19 5 1.5 1 Tbs apricot jam 48.4 12.9 0.1 0 1 grapefruit 81.9 20.7 1.6 0.3 TOTAL 395.3 53.7 19.3 12.4 10 celery sticks 6

More information

Carbohydrate Counting

Carbohydrate Counting COOPERATIVE EXTENSION SERVICE UNIVERSITY OF KENTUCKY COLLEGE OF AGRICULTURE, FOOD AND ENVIRONMENT, LEXINGTON, KY, 40546 FCS3-546 Carbohydrate Counting Ingrid Adams, Dietetics and Human Nutrition What is

More information

Strawberries (8) + Greek yogurt (180 gms) (I use Paris Creek, Honey Bush) + walnuts (8) + chia seeds (1 TSP).

Strawberries (8) + Greek yogurt (180 gms) (I use Paris Creek, Honey Bush) + walnuts (8) + chia seeds (1 TSP). 7 day meal plan by lucinda porcelli (@cindafit) MONDAY 1 BREAKFAST x cooked eggs (anyway you wish besides fried) + cups steamed spinach + 1 toasted slice of mutli- grain/ rye bread OR a wholemeal English

More information

Importance of a Meal Plan Meal Plan Guidelines

Importance of a Meal Plan Meal Plan Guidelines Importance of a Meal Plan Losing weight is a feat which has been proven to be easy for some, and very difficult for others. In many cases simply going to the gym does not live up to the expectations of

More information

5 Day Low-Fat Diet Menu

5 Day Low-Fat Diet Menu 5 Day Low-Fat Diet Menu Meals in the following menu have fewer than 25 percent of calories from fat. Choose one of each meal and two snacks every day. Breakfasts Food (s) Cal. Fat Fat Carbs Special Instructions

More information

Supporting School Food Guidelines. information for parents and caregivers

Supporting School Food Guidelines. information for parents and caregivers Supporting School Food Guidelines information for parents and caregivers HEALTHY STUDENTS HEALTHY SCHOOLS 2008 3 Healthy choices available in our schools This brochure provides parents and caregivers with

More information

Calorie Count Food List

Calorie Count Food List Calorie Count Food List Starches and Grains: 80 calories per serving Cereals, Grains and Pasta Cereal, cooked (oatmeal, cream of wheat, rice, etc) ½ cup Cereal, dry varies, see box Rice, cooked (white,

More information

Carbohydrate counting a pocket guide

Carbohydrate counting a pocket guide counting a pocket guide www.bayerdiabetes.ca Contents Starches 3 Vegetables 4 Fruit/Fruit juices 5 Milk/Yoghurt 5 Fast foods 6 Proteins (meat/meat substitutes) 6 Drinks 6 Sweets/Sugary foods 7 Combination

More information

FITTEAM 5. Overview. Keys to Success

FITTEAM 5. Overview. Keys to Success Overview The is an approximately 1,200-calorie-a-day eating plan that incorporates our energy and fat loss beverage FITTEAM FIT. This 5-day program designed to provide you a jumpstart toward reaching your

More information

Nutrition for Runners

Nutrition for Runners Nutrition for Runners Nutrition is an important part of training A healthy balanced diet can help you feel and perform your best. Both fueling and refueling with high quality foods and beverages is important

More information

APPENDIX A O N E - W E E K MEAL PLAN

APPENDIX A O N E - W E E K MEAL PLAN This one-week meal plan is based on Canada s Food Guide recommended servings for a senior woman. Senior men should add one Food Guide Serving of grain products a day. (For example, a senior man could add

More information

Small Steps for Healthy Meals to Prevent Type 2 Diabetes

Small Steps for Healthy Meals to Prevent Type 2 Diabetes Small Steps for Healthy Meals to Prevent Type 2 Diabetes When it comes to eating healthy to lose weight, the three most important steps are: 1. Take in fewer calories than you burn during the day. 2. Eat

More information

Healthy Eating for Diabetes

Healthy Eating for Diabetes Healthy Eating for Diabetes What is diabetes? Diabetes is when your blood sugar (glucose) levels are higher than normal. For some people, this is because the insulin in their body doesn t work as well

More information

High Protein Low Fat Meal Plans

High Protein Low Fat Meal Plans High Protein Low Fat Meal Plans If you have chosen to follow a low-fat, high protein diet, the following meal plans are designed to help. Choose three meals and two snacks each day. Breakfast Choose one

More information

Guidelines for Controlling Potassium

Guidelines for Controlling Potassium POTASSIUM Potassium is a mineral, which is found in all cells of the body and a certain level in the blood. Potassium helps to maintain fluid balance and normal muscle function. If your kidneys are unable

More information

Calories from Fat. Saturated Fat (g) Trans Fat (g) Total Fat (g)

Calories from Fat. Saturated Fat (g) Trans Fat (g) Total Fat (g) Menu Item - Sandwiches Cold #1 Veggie Regular 440 170 19 11 0 45 720 46 5 6 24 20 10 45 15 #2 Ham, Salami, Provolone Regular 450 170 19 8 0 55 1530 47 5 9 24 15 10 20 25 #3 Ham, Turkey, Provolone Regular

More information

My Diabetic Meal Plan during Pregnancy

My Diabetic Meal Plan during Pregnancy My Diabetic Meal Plan during Pregnancy When you have diabetes and are pregnant, you need to eat small meals and snacks throughout the day to help control your blood sugar. This also helps you get in enough

More information

7 Days of Simply Healthy Meals

7 Days of Simply Healthy Meals 1,500 Calories Want to boost nutrition and cut calories, but not sure where to start? We ve made it easy! 7 Days of Simply Healthy Meals Whether your goal is to cut calories; choose good carbs; eat lots

More information

The Cooper Clinic Solution to the Diet Revolution

The Cooper Clinic Solution to the Diet Revolution 3 SELECT-A-PLAN: BY MIX-AND-MATCH MEALS This approach allows you to choose well-balanced, low-fat, high-fiber P-C-F meals very easily. Combine any of the following breakfast, lunch or dinner meals on the

More information

Family Meals Grocery Lists

Family Meals Grocery Lists Family Meals Grocery Lists Print off these helpful tips and 6 weeks of grocery lists from the Family Meals Cookbook to help make your shopping easier. You can print off the entire list or simply select

More information

One Month of Mini-Meals for the Balanced School Day!

One Month of Mini-Meals for the Balanced School Day! One Month of Mini-Meals for the Balanced School Day! 40 mini-meal ideas for nutrition breaks during the balanced school day. REMEMBER: Children on the balanced school day timetable need to eat the same

More information

Diabetes and Your Diet July 2011

Diabetes and Your Diet July 2011 These are general guidelines to help improve blood sugar levels. Talk to your dietitian about how they fit into your specific kidney diet. Foods are made up of protein, fat and carbohydrate. Protein (meat

More information

Calorie Secrets.net 1200 calorie diet and 7 days diet plan. Nutritional Information* Protein g. GL 1-100

Calorie Secrets.net 1200 calorie diet and 7 days diet plan. Nutritional Information* Protein g. GL 1-100 BREAKFAST For breakfast, choose any of the following combinations: ½ avocado (approximately 1gr), + 2 strawberries (medium 12g approximately) + 1 spoonful of mixed nuts (any of your choice approximately

More information

Food Journal. 4 & 2 & 1 Plan

Food Journal. 4 & 2 & 1 Plan Food Journal Welcome What could be one of the most important tools for weight loss? Tracking your meals in your Journal. It will keep you mindful and help you stay on plan every day. And remember: every

More information

Protein Values in Foods

Protein Values in Foods Protein Values in Foods This document is used as reference material to support the Alternative Health Improvement Center s Newsletter article: Eat your Protein! Stay Healthy! located at http://ahicatlanta.com/articles/eat-your-protein-to-stay-healthy.html.

More information

Fibe. Fiber and water work together in bowel regulation. Be sure to drink eight to ten (8 ounce) glasses of

Fibe. Fiber and water work together in bowel regulation. Be sure to drink eight to ten (8 ounce) glasses of r Fibe An important part of a healthy diet is eating a variety of fiber-rich foods, including whole-grain breads and cereals, fruits and vegetables, beans and nuts. Fiber is an important part of your diet.

More information

MEAL PLANNING FOR MECHANICAL SOFT DIET

MEAL PLANNING FOR MECHANICAL SOFT DIET MEAL PLANNING FOR MECHANICAL SOFT DIET Definition of Terms Calories Protein Blenderized Pureed Units of energy. A nutrient used by your body for growth and repair. The best sources are milk, meats, fish,

More information

MEAT/ MEAT ALTERNATE/ ENTREE

MEAT/ MEAT ALTERNATE/ ENTREE Entrees PRODUCT: MEAT/ MEAT ALTERNATE/ ENTREE PORTION SIZE: NOTE: Add 2 grams of carbs for lettuce & tomato added to any sandwich CARBS/Grams: Bar-B-Q Rib on Bun 1 each 72 Cheeseburger on Bun 1 each 29

More information

8-Week Guide to Healthy Eating

8-Week Guide to Healthy Eating 8-Week Guide to Healthy Eating INTRODUCTION Welcome to your Guide to Healthy Eating We understand that life can get pretty hectic. Sometimes you barely have time to eat, let alone to eat balanced, healthy

More information

Diabetes Meal Planning: Getting Started

Diabetes Meal Planning: Getting Started Northwestern Memorial Hospital Patient Education DIET AND NUTRITION A healthy diet is important for managing your blood sugar. Diabetes Meal Planning: Getting Started A diabetic diet is a meal plan that

More information

EATING FOR WRESTLING PERFORMANCE

EATING FOR WRESTLING PERFORMANCE EATING FOR WRESTLING PERFORMANCE IOWA HIGH SCHOOL ATHLETIC ASSOCIATION 1998 EATING FOR WRESTLING PERFORMANCE Wrestlers need to maintain high energy levels to fuel their intense workouts. They also need

More information

Fiber. What is fiber? Fiber is a part of plant food. There are two types of fiber:

Fiber. What is fiber? Fiber is a part of plant food. There are two types of fiber: Fiber An important part of a healthy diet is eating fiber-rich foods. This handout will explain what fiber is, where it s found, and how to increase the amount of fiber in your diet. What is fiber? Fiber

More information

Nutrition Pointers: Fruits and Veggies

Nutrition Pointers: Fruits and Veggies Nutrition Pointers: Fruits and Veggies Eat as many as possible try filling half your plate with fruits and veggies. Fruits and veggies are good for you whether they are fresh or frozen. Go for a wide variety

More information

HEALTHY RECOMMENDATIONS AND PORTION CONTROL FACTSHEET

HEALTHY RECOMMENDATIONS AND PORTION CONTROL FACTSHEET HEALTHY RECOMMENDATIONS AND PORTION CONTROL FACTSHEET Dining Services Portion control can be a major obstacle, especially for college students with on-campus meal plans. As you can see on the table below,

More information

You can eat healthy on any budget

You can eat healthy on any budget You can eat healthy on any budget Is eating healthy food going to cost me more money? Eating healthy meals and snacks does not have to cost you more money. In fact, eating healthy can even save you money.

More information

Gaining Weight for Athletes

Gaining Weight for Athletes Gaining Weight for Athletes Prepared by Jenn Van Ness, ATC June 2008 Gain Weight the Healthy Way To gain one pound, you need to eat approximately 500 more calories a day. Approximately one pound of fat

More information

A Guide to Reducing Dietary Sodium Intake

A Guide to Reducing Dietary Sodium Intake Salt and High Blood Pressure A Guide to Reducing Dietary Sodium Intake A Look at the DASH eating plan My Plate Basics Sodium is a mineral element most commonly found in salt (sodium chloride) Sodium occurs

More information

Ingredients. n 2 cups canned chicken, drained and rinsed. n 3/4 cup water. n 1 cup refried beans. n 6 whole-wheat flour tortillas

Ingredients. n 2 cups canned chicken, drained and rinsed. n 3/4 cup water. n 1 cup refried beans. n 6 whole-wheat flour tortillas Quesadillas with Refried Beans and Chicken Quesadillas are a great way to get creative! Add your favorite fresh fruit and vegetables. Try a vegetarian option with all beans or substitute a favorite meat

More information

Eating Strategies to Gain Weight

Eating Strategies to Gain Weight Eating Strategies to Gain Weight It costs 3500 calories to gain one pound. That means, in order to gain one pound a week, you have to consume 500 extra calories every day. Here are some tips for getting

More information

17 Day Diet Cycle 1 Sample Menus

17 Day Diet Cycle 1 Sample Menus 17 Day Diet Cycle 1 Sample Menus Day 1 Hot Water with Lemon 1/2 Cup of Non-Fat Plain Yogurt 4-5 Strawberries cut up Sweetener Grilled Chicken Breast on bed of lettuce, carrots, cucumber, and cherry tomatoes

More information

Eat More, Weigh Less?

Eat More, Weigh Less? Eat More, Weigh Less? How to manage your weight without being hungry 607 calories 293 calories Department of Health and Human Services Centers for Disease Control and Prevention Can you weigh less without

More information

10 Week Nutrition Plan

10 Week Nutrition Plan 10 Week Nutrition Plan Welcome and thank you for your interest in taking the next step to health! We hope you find this eating plan a starting point to making healthier food choices and a tool to reach

More information

Nutrition Guidelines for Diabetes

Nutrition Guidelines for Diabetes Nutrition Guidelines for Diabetes Eating healthy foods and keeping a healthy body weight are very important parts of a diabetes treatment plan. A healthy diet and weight helps to keep your blood sugar

More information

The Covenant School. Athletics Nutrition Guidelines

The Covenant School. Athletics Nutrition Guidelines The Covenant School Athletics Nutrition Guidelines Nutrition is an important part of a successful workout program. Below is some basic information that is important to understand so that you can establish

More information

High Potassium Eating

High Potassium Eating High Eating Why is eating a high potassium diet important? is a mineral found naturally in many foods. It can help lower blood pressure and may lower the risk of heart disease and stroke. It is used in

More information

dlife s 2010 BEST Low Carb Snack List!

dlife s 2010 BEST Low Carb Snack List! dlife s 2010 BEST Low Carb Snack List! Note: GL* and GI** values are included where available for each snack food. DAIRY Full-fat (4%) cottage cheese Serving Size: 1/2 Cup; Carbs: 6g; Fiber: 0g; Calories:

More information

CARBOHYDRATE COUNTING Food List

CARBOHYDRATE COUNTING Food List CARBOHYDRATE COUNTING Food List NOTE: 15 grams carbohydrate is equal to 1 CARB serving 1 CARB Breads: 1 CARB Starchy vegetables/beans 1 CARB Soups: = 15g Carbohydrate = 15g Carbohydrate = 15g Carbohydrate

More information

Commissary Shopping Tips

Commissary Shopping Tips Commissary Shopping Tips Shop with the end in sight. A healthy plate should include ½ vegetables, ¼ meat, ¼ whole grain starches and fruit for dessert. Rules for all foods Avoid products with partially

More information

Ready, Set, Start Counting!

Ready, Set, Start Counting! Ready, Set, Start Counting! Carbohydrate Counting a Tool to Help Manage Your Blood Glucose When you have diabetes, keeping your blood glucose in a healthy range will help you feel your best today and in

More information

MAKING A GROCERY LIST LESSON 8 OF MONEY FOR FOOD

MAKING A GROCERY LIST LESSON 8 OF MONEY FOR FOOD MAKING A GROCERY LIST LESSON 8 OF MONEY FOR FOOD Learner Objective Participants will prepare a grocery list of foods needed for family meals for at least 3 days, based on planned meals and snacks. Teaching

More information

Fillings and toppings for Sandwiches

Fillings and toppings for Sandwiches Fillings and toppings for Sandwiches Fillings for Sandwiches Curried egg Lean ham & egg Beef with wasabi mayonnaise Turkey, cranberry & avocado Ham, cheese & relish Tuna mayonnaise & chives Fillings for

More information

1,200-Calorie, Low-Carb Diet Meal Plan

1,200-Calorie, Low-Carb Diet Meal Plan 1,200-Calorie, Low-Carb Diet Meal Plan Breakfast Breakfast One - Veggie Scrambled Eggs One whole egg, one egg white Chopped red pepper Chopped mushrooms Grated Swiss cheese Scrambled in non-stick pan Large

More information

IC CAFETERIA. Prepared by Sarah Abdelkhalek-RN

IC CAFETERIA. Prepared by Sarah Abdelkhalek-RN IC CAFETERIA Prepared by Sarah Abdelkhalek-RN IC school aims to provide a high quality of meal and snack service by applying the international food safety recommendations, developing healthy eating habits

More information

1200 CALORIE HEALTHY LIVING MEAL PLAN DAY 1 Protein Carbs Qty. Measure Description

1200 CALORIE HEALTHY LIVING MEAL PLAN DAY 1 Protein Carbs Qty. Measure Description DAY 1 Breakfast Green Shake 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 2 Scoops Powder 24.00 8.00 3.00 150.00 1 Cup Spinach, raw 0.86 1.09 0.12 6.90 1 Cup Unsweetened Almond Milk 1.00 2.00 4.00 40.00

More information

Making Sense of the Label Language

Making Sense of the Label Language Making Sense of the Label Language How Can You Really Know if a Food is a Healthy Choice? You ve seen the claims: Fat-free, Reduced Fat, Sugar-free, Reduced Sodium, Light. The claims can be confusing and

More information

Division of experimental Diabetes and Aging Mount Sinai School of Medicine. Speak to your physician before making changes to your diet.

Division of experimental Diabetes and Aging Mount Sinai School of Medicine. Speak to your physician before making changes to your diet. 1 Speak to your physician before making changes to your diet. Low AGE Meal Plan Instructions There are four steps in this meal plan. It is important to follow these key steps to keep the amounts of Advanced

More information

High Fiber Diet What is fiber? Why does my child need a high fiber diet? How much fiber does my child need?

High Fiber Diet What is fiber? Why does my child need a high fiber diet? How much fiber does my child need? High Fiber Diet What is fiber? Fiber is a type of carbohydrate that our body is not able to break down. Foods that are highest in fiber are fruits, vegetables, and unprocessed grains. Why does my child

More information