Day 9-Food/Menu requests

Hi everyone,

I don’t normally blog twice in one day but since we have a guest blogger tomorrow and so many of you have asked, I thought I would take a few minutes to post some foods that you should eat on a low-calorie diet. The list was provided to me by Huntsville Hospital Dietician Linda Steakley. I will post what I can today and the rest later this week.

So how many servings do you need?

Starches-at least 6 servings each day; have 2-3 servings per meal. One serving equals 15 grams of carbohydrate, 0-3 grams protein, 0-1 grams of fat and 80 calories.

One serving is:

* 1/2 cup cooked beans (black, garbanzo, kidney, lima, pinto) lentils or split peas

* 1 slice bread-whole wheat, white, pumpernickel, or rye

* 1 small tortilla or waffle

* 1/2 English muffin or small (6-inch) pita bread

* 1/2 hot dog or hamburger bun

* 1/4 bagel (1 oz)

* 3/4 cup unsweetened, ready-to-eat cereal

* 1/2 cup cooked cereal or bulgur

* 1/3 cup cooked pasta or rice

* 1/2 cup peas, corn, sweet potato or yam

* 1 small potato (3 oz)

* 3/4 oz pretzels

* 2-5 whole-wheat crackers (3/4 oz)

* 3 cups popcorn, popped, no fat added

* Choose whole-grain foods when possible*

Fruits:

Guideline-at least 2 servings a day. Have 1 serving per meal. One serving equals 15 grams carbohydrate, 0 grams protein, 0 grams fat and 60 calories.

One serving is:

* 1 small fresh fruit (4 oz)

* 1/2 cup canned fruit

* 2 Tbsp dried fruit

* 1/2 cup unsweetened fruit juice

* 3/4 cup blueberries or blackberries

* 1 cup cantaloupe or honeydew melon

* 17 small grapes

* 1 cup raspberries

* 1 1/4 cup whole strawberries

Milk:

Guideline-at least 2 servings of fat-free or low-fat milk a day. One serving equals 12 grams carbohydrate and 8 grams protein.

100 calories and 0-3 grams fat:

* 1 cup fat-free (skim) or low-fat (1/2% or 1%) milk

* 6 oz or sugar-free nonfat yogurt (100 calories or less)

120 calories and 5 grams fat:

* 1 cup reduced-fat (2%) milk

* 6 oz plain reduced-fat yogurt

* 1 cup soy milk

160 calories and 8 grams fat:

* 1 cup whole milk

* 1 cup plain yogurt made with whole milk

Make good decisions when putting together your low calorie diet. This will help you I promise. Don’t forget, I will post the remaing food groups probably Thursday.

Enjoy!

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2 Responses to Day 9-Food/Menu requests

  1. stacy says:

    You are doing awesome. I have been trying to lose weight and i am getting very frustrated. I have lost only 11 pounds in 3 1/2 weeks.

    • Stacy-you might want to change up your diet. Are you following low-calorie, low carb, weight watchers? If you eat too many of the same foods everyday your body gets stuck in a rut. Try adding more fiber into your diet, but be sure to drink plenty of water with it. If you don’t the fiber can have a reverse effect 😉 Also, stick a cheat day in there. It will help trick your body and speed up your metabolism.

      Don’t give up just make a few adjustments. Watch your carb intake and most importantly, your sodium! That can make you feel puffy and bloated.

      Good luck to you!
      Elizabeth

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