Everyone would like to be a good healthy weight. That doesn’t always mean as skinny as a fence rail. Large boned people should weight more than small boned people. Ask your doctor what a healthy weight is for you, then eat sensibly to obtain that weight. You can get there by eating a healthy diet in smaller amounts than you are accustomed to. Fad diets such as the cabbage diet or any nonsensical diets are not healthy nor do they work. Nutritious food in the correct serving size will get the results you want every time.
If you are like many overweight folks, you’ve tried the many diets that seem to come to light every year. And, although you might have dropped a few pounds while on the diet, you gained what you lost and probably another pound or two when you went back on normal food. For most people, fad diets don’t work. That’s why you need a flexible plan using the foods you know and love to keep a lasting weight loss. Most women should allow 12 hundred calories a day. If you feel that’s too few for your frame, add a couple of hundred.
Every daily menu should include 6 proteins, 4 fruits, 5 vegetables, 4 starches, 2 dairy and 4 fats. According to you activity level you can add or decrease calories by 150 points by subtracting 1 starch or fat, and 1 protein. Small amounts of fat will satisfy you over longer periods of time, slow down digestion and help improve overall cholesterol levels. Fats found in olives, nuts, avocado, peanut butter and olive oil are best for you. Choose whole grain carbs which will raise blood sugar slowly and keep you feeling fuller. Whole grains will also boost your overall health.
For protein, eat a moderate amount of fish, turkey and chicken. Use dried beans often. They are protein and chock full of everything good for you. Steam vegetables, cook in the microwave, or eat them raw. You can have one cup of raw salad greens, broccoli, celery, cucumbers, or zucchini for a serving. When cooked, 1/2 cup vegetable is one serving. Your best choice for dairy is skim milk. One 8 ounce glass is one serving. Use non-fat yogurt. 6 to 8 ounces is one serving. Plan each meal so you have the correct number servings from each food group.
Here is an example of a healthy breakfast.
One boiled egg
1 slice of whole wheat bread toasted with a smear of butter.
1 cup of berries
8 oz. skim milk
coffee or tea
A whole wheat and water packed tuna and cheese sandwich
1 teaspoon mayonnaise
An onion slice
1 cup salad greens with cucumber
8 oz. skim milk
Three Graham cracker squares
2 tsp. chunky peanut butter
6 oz. yogurt
1/2 cup dried cooked pinto beans
1 cup zucchini
1 slice whole bread or 3/4 cup pasta
1 cup tomato and bell pepper
water or non calorie beverage
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