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Nutrition

Sample Menu Helps You Put Fad Diets Aside


Last week’s “At Home” story discussed why we need to forget fad diets and offered some simple solutions to the problem. This week, you can take advantage of a “Forget Fad Diets Menu.” Post it on your refrigerator so you won’t forget to eat healthy.

“Eating is fun. And there’s no reason you can’t enjoy eating if you’re trying to lose weight,” said Ceci Snyder, RD, nutrition communications manager for the national Pork Produce Council. “It’s odd people think diets that tell you what you can’t eat are more exciting than being able to choose from a large variety of foods. But you need to understand there are no quick-fix solutions. It takes time to lose weight.”

Snyder offers the following tips for healthful weight loss:

  • Adventure. Make eating an adventure by trying new things. A variety of foods from all food groups helps ensure you get all the nutrients your body needs.

  • Balance. Physical activity plays an important role in healthful weight loss and maintenance, as well as in overall health and stress management.

  • Cut the fat and calories. Fat has more calories per gram than carbohydrates and protein, but remember it’s total calories (from any source) that determines weight gain or loss.

  • Determination. Set small and attainable goals for yourself, with non-food rewards for achievements.

  • Enjoy in moderation. Take it easy on alcoholic beverages, sweets and other low-nutrient calorie sources.

  • Fill up. Satisfy your hunger with plenty of high-fiber grains, vegetables and fruits.

Forget Fad Diets Menu

Successful weight loss plans are based on an individual’s food preferences and lifestyle. But to get you headed in the right direction, here are some ideas for meals and snacks packed with good nutrition provided by the Pork Information Bureau. Each day provides about 1,600 calories. Most women who are moderately active need about 1,800 to 2,000 calories per day to maintain their weight. (The average man needs about 2,500 to 2,800 calories.) Talk to your doctor or a registered dietitian for an eating plan that’s best for you.

Breakfast: To start the day with energy!
½ cup calcium-fortified orange juice
3/4 cup whole grain cereal with 1 tablespoon dried fruit
1 cup non-fat milk

Snack:
1 apple
1 ounce string cheese

Lunch: Even busy people need to eat well!
1 cup hot vegetable soup from the deli
Healthful ham sandwich (spread spicy mustard over 2 slices seven-grain bread, top with 2 slices lean honey ham, 1 slice reduced-fat Swiss cheese and crisp alfalfa sprouts)
Handful of animal crackers (about 8)
1 cup non-fat milk

Dinner: A meal that’s quicker than the pizza delivery boy
Fresh green salad (Use prepackaged dark green lettuce leaves, add shaved carrots, 1 tablespoon grated Parmesan cheese and 1 tablespoon reduced-fat dressing)
Broiled salmon fillet (Broil 4 ounces fresh salmon for a total of about 10 to 15 minutes, or until flakes with a fork. Serve with tangy yogurt sauce: stir together 2 tablespoons reduced-fat mayonnaise, 2 tablespoons low-fat plain yogurt and ½ teaspoon dried dill)
½ cup broccoli
1 teaspoon margarine
Whole-wheat rolls
½ cup low-fat chocolate ice cream
Ice Water

Evening Snack:
3 graham crackers
½ cup juice blend, such as cran-raspberry


© 2001 Health Resources Publishing