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Generated by Foxit PDF Creator © Foxit Software http://www.foxitsoftware.com For evaluation only. Healthy Eating Plan 1800 Calorie Plan There are many different types of eating plans available; however, the key to success is finding one that works for you. One key ingredient for a meal plan to work is consistency. Many of us fail to keep consistency in our lives or we stay consistent with bad habits. Two examples that come to mind include skipping meals and breakfast. Failure to break-the-fast every day and skipping meals improves the chance that you will fail to reach your goals. Eating breakfast and consuming small meals (4 to 6 per day) prevents binge eating, nighttime snacking, and weight gain. It also keeps your metabolic rate at an optimal pace. The body requires fuel to keep your metabolism burning. Think of metabolism as a campfire. To keep a fire burning strong, it must be fed small doses of wood (i.e., fuel). Dropping a large log onto the fire will keep the fire burning, but not as effectively as if it was fed small portions of wood. With the fire still in mind, you have to look at its preferred fuel choice. Adding paper or “empty calories”, the fire will burn through it very quickly. As a result, the fire becomes starved and must be fed very often. Now if you added a mixture of paper and wood, the fire will have enough fuel to burn for a longer period of time. The wood will satisfy the fire’s appetite more than the paper. Wood is to fire as protein is to humans. Your diet should always include a source of protein at each meal and snack. Serving Sizes Serving sizes are not designed to tell you how much you should eat at each meal, but rather, to give you a pattern with which to compare your intake with your goals. Based your specific goals, try to consume the appropriate amount of food based on the following serving sizes. Breads, Cereal, Rice, and Pasta Group One serving = 80 calories or one of the following: 1 slice bread, 2 slices “extra thin” or “diet” bread, ½ English muffin, ½ frankfurter or hamburger bun, 1 small dinner roll, ½ cup starchy vegetables, ½ cup mashed or 1 small baked potato, ½ cup cooked cereal, pasta, rice, 1 tortilla 6” across, 1 ounce cold cereal, 4-6 crackers, 3 cups air popped popcorn, 2 rice cakes or 5 mini cakes. Fruits One serving = 60-80 calories or one of the following: 1 medium portion of fresh fruit: orange, apple, banana, 2 Tbsp raisins, ¼ cup dehydrated fruit; ½ cup cooked or canned fruit, ½ cup fruit juice ...
Helpful Guidelines for Successful Weight Loss Weight loss should occur when you eat fewer calories than you burn. Increasing physical activity while limiting your calories will increase your rate of weight loss. Increasing physical activity will also help you to maintain your weight after weight loss. Discuss appropriate calorie levels and serving sizes with your dietitian. 1. Keep a written food and physical activity journal. 2. Weigh yourself once per week at the same time of day, with the same amount of clothing, and on the same scale. 3. Eat breakfast everyday and do not skip meals. Skipping meals can lead to extreme hunger, overeating and poor food choices. 4. Plan your meals and eat around the same time every day. 5. Pick an eating area at home and/or work. 6. Turn off the TV and/or computer during meals and snacks. 7. Eat slowly. Take 30 minutes for a meal. It takes 20 minutes before you feel full, so wait 20 minutes after your first serving before taking a second serving. 8. Eat protein foods first to help you feel full sooner. 9. Read food labels to help control portions of food. 10. Eat less fat and sugar. Eat more fiber, including fresh fruits/vegetables and whole grains. 11. Limit restaurant and fast food meals. 12. Don’t keep problem foods around the house and/or at work. A problem food is a food that you are likely to eat too much of or too often if readily available. 13. Drink at least 8 cups (64 ounces) of liquids per day. Focus on calorie-free, caffeine-free beverages. 14. Get adequate sleep each night (7-9 hours). Clinical Dietitians, Food & Nutrition Services, UC Davis Medical Center (3/06) © 2006 The Regents of the University of California. All Rights Reserved. Food Preparation Use lowfat cooking methods such as baking, grilling, boiling, poaching, broiling, roasting, steaming or microwaving without additional fat. Avoid or limit frying. Place meat on a rack so the fat will drain off during cooking. Remove skin from poultry before cooking. Trim all visible fat from food (i.e. poultry and meat) before cooking. Use non-stick cookware or cooking sprays. Use egg whites or egg substitute in place of whole eggs. Season food with spices, butter flavoring (such as Butter Buds®), lemon or low-fat dressings. Limit high-fat sauces or gravies such as sour cream, regular salad dressings, full-fat gravy, and cream or cheese sauces (such as Hollandaise or Alfredo sauce). Use a sugar substitute in place of sugar. Replace sugar in recipes with a sugar substitute that can be used in baking or cooking.
Weight Loss Systems Woman’s 1000-1200 Calorie Diet Plan 3 Meal Replacements (MR); 3 Protein Supplements (PS); 1 Protein Bar (PB); 1 Healthy Meal (HM) Breakfast 1 Weight Loss Systems Pudding/Shake or Smoothie (MR) 1 Weight Loss Systems Hot Cakes or Cereal or Oatmeal (PS) 1 Optional or 1 Dairy Morning Snack 1 Weight Loss Systems Pudding/Shake or Smoothie (MR) 1 Fruit Lunch 1 Weight Loss Systems Lite Entrée or Soup (PS) 1 Weight Loss Systems Protein Bar (PB) Afternoon Snack 1 Weight Loss Systems Pudding/Shake or Smoothie (MR) Dinner 1 Protein (4oz Very Lean or 3oz Lean) (HM) 2 Vegetables, 1 Starch and 1 Optional (HM) Evening Snack 1 Weight Loss Systems Double Chocolate Cake or Cheesecake or Pudding or Hot Drink or Fruit Drink (PS) Approximate Daily Totals Calories 1000-1200 Protein 120g-140g Carbohydrates 110g-140g Fat 15-30g 1 Multivitamin and at least 8 cups of water or non-caloric beverages daily. Instructions: 1. You may use spices, seasonings, vinegar, lemon juice, mustard, horseradish, sugar free gelatin, and listed beverages as desired. 2. Take 1 multivitamin and drink at least 8 cups of water or non-caloric beverage daily. 3. Foods may be rearranged within one day to meet your schedule or personal preferences. 4. Use the Food Selection List & Shopping Guide to plan your Healthy Meal, Fruit selection, and to create a shopping list. 5. Prepare food in the Healthy Meal by Baking, Boiling, Broiling, Grilling, Roasting or Steaming. NO Frying. 6. Consume ALL Meal Replacements and Supplements as directed for optimum nutritional intake, support of lean muscle and to curb hunger. 7. Eat meals at regular intervals. *** Consult with your doctor before starting any diet, exercise, or supplementation program. *** Nashua Nutrition • 522 Amherst Street • Nashua, NH 03063 • 1-800-649-1374 • www.NashuaNutrition.com Weight Loss Systems Woman’s 1000-1200 Calorie Diet Plan Meal Replacements Flavors Pudding/Shakes Chocolate Cream, Vanilla Cream, Strawberry Cream, ChocoMint Cream, Mocha Cream Smoothies Berry Yogurt, Strawberry Yogurt Fruit Drinks Berry Blast Soups Tomato Protein Supplements Flavors Oatmeal Apple ‘n Cinnamon Cereal Cinnamon Crunch, Berries 'n Chocolate Crunch Fruit Drinks Berry Blend, Cran-Grape, Kiwi & Berry, Tangy Orange, Tangy Lemon Hot Drinks Hot Chocolate, Cappuccino Soups Chicken with Noodles, Chicken & Vegetable Cream Lite Entrees Vegetable Cheese Omelet, Vegetarian Sloppy Joe, Zesty Chili, Spicy Cheese ‘n Pasta, Cheese Steak Macaroni Puddings Dark Chocolate, Lemon, Chocolate Chip with Marshmallows, Toffee Creme, Caramel, Butterscotch, Banana Desserts Double Chocolate Cake, Cheesecake Protein Bars Flavors Crispy Bars Crispy Cinnamon, Crispy Peanut, Crispy Fudge & Graham, Crispy Berry Yogurt, Crispy Coffee Chocolate Nutrition Bars Caramel Brownie Nut, Caramel Butter Pecan, Cookie Dough, ChocoMint, Chocolate Coconut, Creamy Cookie, Chocolate, Tangy Lemon Crisp, Cinnamon Oatmeal Raisin, Chocolate Peanut Butter, Peanut Butter Crisp, Butter Toffee, Sampler Pack Nashua Nutrition • 522 Amherst Street • Nashua, NH 03063 • 1-800-649-1374 • www.NashuaNutrition.com
Lose Weight and Still Eat Your Cake! FREE! 5 sessions of weight loss secrets... and the strategy behind making it permanent. It's 2014 and we're offering you some solutions for permanent weight loss. Feel better and look better by learning how to achieve healthy results NOW! Losing weight should be simple – and I’m NOT asking you to give up any of your pleasure foods to do it. There are easier ways to accomplish health and permanent weight loss and I am going to show you how. Each session will progressively build on the last. In these 5 sessions you will learn: Easy lifestyle strategies to keep your weight balanced. 5 nutritional supplements that support a revving metabolism. The secret to cooking and eating for your ideal weight. The simplest way to add 10 years to your life. How to customize your workouts to personally increase your metabolism. When: Thursday evenings, January 9 - February 6, 2014 7:00 - 8:00 pm Where: Village Green Apothecary Offices 5411 W. Cedar Lane Suite 202A Bethesda, MD 20814 Registration for this class series is limited to 10 people. Participants must pre-qualify to attend and must be available to come to each session in order to maintain the integrity of the group. Please email your interest and contact information to: email@example.com and briefly explain why you think these sessions will benefit you. Get ready to be the envy of your friends as you comfortably drop pounds in no time! RESERVE YOUR SPACE NOW! Presenter: Heather Gunn, MS, CNS, LDN Heather is a clinical herbalist, licensed nutritionist and fitness consultant. Her special interests are in supporting overall health, weight loss, hormone balance and stress management. Contact: firstname.lastname@example.org · 301-530-0800 x1019
The bariatric meal plan consists of three well balanced meals daily with at least one snack Strive to build a meal plan that includes all of the food groups. FRUIT … PROTEIN Low-fat DAIRY Whole grain STARCH VEGETABLES This meal plan is designed to provide the nutrients needed and help keep you full and satisfied throughout the day while keeping your calorie intake no higher than 1500 calories daily Meal Planning is essential to ensure you will lose weight and maintain your weight loss. PLAN FOR MEALS – Food shop weekly. Think Plan: Create Menu Prepare Meals about want you will eat during the week , buying the foods from all food groups to build your menu. Each food group contributes different nutrients that are needed for good health. PREPARE FOR MEALS- Think ahead each week to what meals you will be preparing for lunch and dinner and do some preparation ahead of time. Follow Eating Schedule FOLLOW ROUTINE – Eat meals close to the same time everyday. When you follow an eating schedule you are less likely to eat the food you should avoid. You will burn more calories and your metabolism will work more efficiently. Develop a mindset that seeks to establish healthy eating behaviors as a life style approach as opposed to the quick fix approach of many short term diets from the past. IMPORTANT TIPS to remember forever: o o o o o o o o o o o Eat Protein first Eat one hour after waking up Eat every 4-5 hours Chew foods well and eat slowly(at least 30 minutes) Keep meals small Don’t drink with meals DO NOT DRINK CARBONATION (SODA) Do not smoke Stop eating when full or have met meal size Sip fluids slowly Continue with your vitamin regimen everyday Multivitamin with Folic Acid Vitamin B 12 Iron Calcuim o Make an appointment once a year for your Annual check up for the rest of your life DO NOT DRINK YOUR CALORIES. Liquids will pass through the reduced stomach pouch quickly and you will not feel full. This is a great way to gain all your weight back!! AVOID o High calorie drinks o Beverages made with sugar o Alcohol o Milkshakes o Special coffee drinks o Soda o Juice – only 4 ounces daily TO PORTION SIZES – keep portion sizes small See handout on food groups If you routinely eat too much, the small stomach pouch may stretch! To ensure long range success at losing and maintaining your weight loss follow the recommended servings as a guide. Keeping in mind that you will stop eating when your hunger is gone or when you feel comfortable. Continue to eat small pieces of food and chew your food thoroughly and eat slowly. You will increase your chance of success if you follow an eating routine of planning meals at the same time frame daily. Keep yourself in check once in a while by writing a food journal. Continue to use a scale and measuring cups consistently to keep yourself in check. HIGH FAT FOODS • • • • • • • • • • • Fast food Dining out often Fried foods Creams & Gravies Foods made with cream or gravy High fat dairy (cheese, ice cream) Junk food (chips ect..) Donuts, cakes, cookies, pastries, chocolate High fat meats like bacon and sausage High fat casseroles High fat convenient foods (frozen pizza, boxed meals) Do not fill up on empty calorie foods that are high in calories and low in nutritional value. Avoid the so called “Junk” foods that are high in fat and sugar. CONSUMING HIGH FAT FOOD ON A REGULAR BASIS WILL HELP YOU RE-GAIN YOUR WEIGHT. The food you eat should be as healthy as possible. Your small stomach pouch can only hold about a 1 cup – 1 ¼ cup of food. Therefore your goal is to attain the highest quality nutrient intake with a minimal volume of food. Your meal plan needs to be high in protein, vitamins and other important nutrients to be successful at attaining a healthy lifestyle. To increase satiety, try to plan meals and snacks by combining carbohydrate foods with protein, fiber and a small amount of fat. A well planned meal should satisfy feelings of hunger for three to four hours and provide the energy you need as you progress through the day. Sources of carbohydrates and fiber include whole grains, fruits and vegetables. Protein sources are lean meats, meat substitutes and low fat dairy.
Fit and Fat? Yes, you can be fit and overweight within reason. The trick is to control your weight so you can be physically active. There are plenty of people who get regular physical activity, yet they are overweight. A recent study showed people who are fit and carrying extra pounds may not be at increased risk of developing or dying from heart disease or cancer when compared to people of healthy weight.1 Likewise, thin people are not necessarily healthy if they carry excess belly fat. What matters more than weight is the amount and type of body fat. Studies show that fat around the midsection or belly fat may be more harmful than fat elsewhere on the body.2 Why? Belly or visceral fat embedded into muscles and around vital organs can have a metabolic impact compared to subcutaneous fat, which is the type of fat that simply sits beneath the skin like on your hips. Abdominal fat is also a predictor of risk for obesity-related diseases such as Type 2 diabetes, elevated cholesterol, high blood pressure and heart disease. Generally ladies should strive for a waist circumference below 35 inches and men, 40 inches according to the National Heart, Lung and Blood Institute. Eat Whatever You Want As Long You Exercise It might sound logical that if you work out, you can eat whatever you want, but this is usually not the most effective way to lose weight. Believe it or not, it is easier not to eat the chocolate cake than it is to burn it off. One slice of decadent chocolate cake could contain as many as 500 calories and require up to five miles of jogging to burn it off. Losing weight occurs when you create a calorie deficit either by eating fewer calories, burning calories through exercise or a combination of both. Diet plans that include cutting calories and regular physical activity tend to be the most successful and sustainable. Further, the quality of the food you consume and regular physical activity are important to overall health, regardless of weight. So the next time you want to indulge in a calorie-rich food or beverage, enjoy a smaller portion and account for it in your daily calorie budget. Health Only Improves When You Lose Lots of Weight Seeking to reach your healthy weight is an excellent goal in support of good health. However, you may benefit from losing as little as 5-10 percent of your body weight. Studies show that even small amounts of weight loss may improve blood cholesterol levels, blood sugar levels, blood pressure and lower risk for heart disease. Celebrate small victories on your journey toward a healthier weight. The payoff – people who lose weight slowly are more likely to keep it off. Skipping Breakfast Slashes Calories Studies show that breakfast eaters have healthier weights compared to breakfast skippers. Skipping breakfast or any meal usually results in overeating later in the day. Enjoying a nutritious meal in the morning sets the stage for the day. A breakfast that contains protein and fiber may keep blood sugar levels stable and hunger at bay until lunchtime. Your blood sugar and energy levels are low when you wake up in the morning. To get your body moving and energized after a long night’s rest, you need fuel in the form of a healthy breakfast. Another benefit, people who eat breakfast tend to have healthier diets overall, ones that are higher in nutrients. Breakfast may help you keep the weight off. We have learned from successful losers, the National Weight Control Registry of those who have lost weight and kept it off, make eating breakfast a daily habit. Reconsider where you slash calories in your diet and keep in mind you may save calories if you start your day the healthy way with a nutritious and delicious breakfast.
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