我是减肥的老油条了，蹲点健身房以后学到了很多东西，也确实减了不少脂肪（不只是体重）。运动方面大家讨论得比较多比较全面，自己觉得坚持得也还不错。3月以后恢复正常饮食，因为不可能一直节食呀，从此体重就没有再下降了。正好看到denise austin的这一套meal plan，搬过来给希望健康饮食，健康减肥的jms做个参考。减肥的过程也是一个改变life style的过程，重量减下来以后更要通过长期的坚持去巩固，所以我们要找一个适合自己的可以长期坚持的生活方式。对于我自己来说，这个plan可以给我一个饮食上的大概概念，比如说水果可以多吃，可是到底多到什么程度我并不能掌握好，有时候热了渴了馋了，几磅的西瓜一下就消灭了。还有油脂类东西要少吃，又少到什么程度，有时候减肥心切，几天都是水煮的东西，我想也不利于身体健康。再比如馋得慌了的时候，不得不出去吃饭的时候，很容易控制不好过量饮食，这些在这个meal plan里都有提到。 这个meal plan针对不同的intake calories档次，我是被分在1400cal/day的一档。google了自己每天所需吸收的热量，差不多1700卡一天，这样如果每周三到四次一个钟头的有氧锻炼，理论上一周差不多就是减一磅，很健康的速度。 下面是最基本的食物图 Individual Food Groups Chart for 1,400-Calorie Plan Members
1,400 Calories Breakfast Snack Lunch Dinner Total
Starch 2
1 2 5
Milk/Yogurt 1 1 1
3
Fruit 1 1 1
3
Vegetables
1+ 1+ 2+
Protein
2 3 5
Fat 1
1 1 3 Mix and Match to Build Your Own Meals! Keep this chart in mind when determining how many servings of each food group to eat per day. A healthy diet plan includes at least five servings of starch from breads, grains or starchy vegetables; three servings of milk/yogurt; three servings of fruit; two (or more) servings of non-starchy vegetables; and five ounces of meat or meat substitutes for protein. And remember, fat is not the enemy — you should also include some in your meals — approximately three servings each day.
Make sure your meal plan is well-balanced — include some carbohydrates, protein, and fat at each meal. But you don't have to be super rigid. Feel free to mix and match, and exchange a serving at lunch for one at dinner. Non-starchy veggies and drinks are unlimited! And don't forget that breakfast is the most important meal! A bigger meal at breakfast will give you fuel to last the day. So make sure you don't skip it! [此贴子已经被oceanwhite于2006-4-9 21:21:16编辑过]
The Food Groups A balanced diet is key to healthy eating! My meal plan incorporates food from each food group to make sure you get the right amount of vitamins, minerals, and nutrients every day! What are these basic food groups? There are six in total: starch, milk/yogurt, fruit, vegetables, protein, and fat. Just follow the recommended servings for each food group, and be sure that your meals include some carbs (from the starch, fruit, and veggie groups), protein (from the milk and protein groups), and fat. Remember, good fats, eaten in moderation, are good for you! That's it — just balance your meals and have fun! Eating right is that simple! Starch: Bread, Grain, and Starchy Vegetables Carbs may be getting a bad rep lately, but they're necessary to fuel your body. You should aim for between five and seven servings of starch (depending on your selected calorie level) each day from foods such as bread, cereal, grain, starchy vegetables, and legumes. But keep in mind when picking your grain that the best choices are the whole grains. These contain all of the grain, which means they have lots of fiber, vitamins, minerals, and natural plant byproducts called phytochemicals that help decrease the risk of illnesses and diseases. So make sure you go for whole grains! To help you figure out which foods are whole-grain starches, look for the words "whole grain" or "100 percent whole wheat" as the first ingredient on the label. One starch serving equals approximately: 15-20 grams of carbohydrates, 3 grams of protein, 0-1 grams of fat, and 80-100 calories. Milk/Yogurt Milk and yogurt are important for a healthy body! Not only are they high in carbs and protein, but many also contain lots of calcium to keep bones and teeth strong. Drinking milk also ensures that your muscles and nerves function properly. So make sure you drink enough of it! Have your servings of milk and/or yogurt every day, and go for the low-fat and nonfat kind to avoid building a bulge while getting your daily calcium intake! If dairy isn't your thing, there are milk alternatives such as soy and rice milk — buy the ones fortified with added calcium and vitamins. You don't want to lose out on these healthy nutrients! One milk serving equals: 12 grams of carbohydrates and 8 grams of protein
Fruit Fabulous fruit provides many important vitamins and minerals — like vitamin C, potassium, vitamin A, folate, and iron — and they may help decrease your risk of illnesses, such as cancer, diabetes, and heart disease. Fruit is also delicious! Have three servings of fruit a day if you're on the 1,400-or 1,600-calorie plan or four servings if you're eating 1,800 calories per day One fruit serving equals: 15 grams of carbohydrate and 60 calories. The weight includes skin, core, seeds and rind.
Non-Starchy Vegetables Veggies make you vivacious! Vegetables are full of important vitamins and minerals — like vitamin C, potassium, vitamin A, folate, and iron — and, like fruit, they may help decrease your risk of illnesses, such as cancer, diabetes, and heart disease. On Fit Forever!, vegetables are unlimited — except for the starchy kind, which are counted as starch servings — so have at least two servings per day as part of a meal or snack! One vegetable serving equals: 5 grams of carbohydrates, 2 grams of protein, 0 grams of fat, and 25 calories.
Protein: Meat, Fish, Cheese, and Substitutes Protein is the powerhouse of our bodies! It serves as the building block for our muscles, organs, and bones, and gives us energy. There are lots of different sources of protein, so take your pick from food such as chicken, beef, pork, soy products, dairy, and cheese to get the protein you need each day. But keep in mind that the best choices are the low-fat ones — lean meat without visible fat, skinless poultry (the white meat part), or low-fat cheese.
Fat, Oil, and Nuts You need fat to be healthy because it provides essential fatty acids for your body, but too much fat can lead to health problems such as heart disease, obesity, and diabetes. So be careful about which fats you eat, because all fats are not created equal! The best types of fat are the monounsaturated and polyunsaturated kinds, because they won't clog your arteries. And monounsaturated fats can actually help keep your heart healthy! Look for them in foods such as avocados, nuts, and olive, peanut, and canola oils, while the polyunsaturated kind are in vegetable oils like safflower, corn, sunflower, and soy oil. But remember that even "good" fats have calories, so don't overdo it! Also, steer clear of saturated fat (from animal products) and trans fat (from foods like margarines, shortening, and hydrogenated oils) — these can lead to clogged arteries! One fat serving equals: 5 grams of fat and 45 calories. Snacks Snacks are a great way to give you the fuel you need between meals! And they don't have to derail your healthy eating habits — there are many snacks that are good for you! Just use the food group servings and create snacks you love! Not sure how much to eat? It depends on your daily caloric intake. Here's a guide: For 1,400-calorie plan members: Have one snack a day. This snack will be made up of: one serving of fruit and one serving of milk/yogurt. For 1,600-calorie plan members: Have two snacks a day. One snack will be made up of: one serving of starch, one protein, and one fat. The other snack will be made up of: one serving of fruit and one serving of milk/yogurt. For 1,800-calorie plan members: Have three snacks a day. One snack will be made up of: one serving of fruit, one milk/yogurt, and one fat. One snack will be made up of: one starch, one fruit, and one fat. One snack will be made up of: one starch and one fat. Remember, snacks vary according to your daily caloric intake. Be sure to check the snack-serving requirement for your calorie-level before choosing your snack. Below is a sample listing of possible snacks. Not a snacker? Then go ahead and add your snack servings to one or more of your meals! One starch serving equals: 15 grams of carbohydrates and 80 calories One fruit serving equals: 15 grams of carbohydrates and 65 calories One fat serving equals: 5 grams of fat and 50 calories One milk/yogurt serving equals: 12 grams of carbohydrates and 100 calories Treats Healthy eating doesn't mean eliminating all the sweets and treats you love. In fact, banning foods from your diet often makes you crave them even more, which can lead to overindulging! So don't eliminate treats — just enjoy them occasionally. Sometimes one or two bites are enough to kick that craving! With my meal plan you have the option of treating yourself twice a week, regardless of your daily caloric intake! This doesn't mean you have to eat treats every week, but the option is there! Just choose your two from the Treats List! One treat serving equals: approximately 200 calories.
Denise's Diet Philosophy Control Portions You are on a journey of healthy eating. When it comes to food, I've got to be honest with you. I love to eat, and I love to cook, but only when it's quick and easy and I have the time to do it! I'm excited to show you that you can have a busy life and still have a nutritious—and slimming—diet. That's what this plan is all about—easy, nutritious meals and snacks, along with the right exercises, that will help you drop the pounds. You'll find out what a reasonable portion looks like. Don't be misled by the huge portions in restaurants and grocery store snack aisles. I'm not one to constantly measure out my food, so I'm going to teach you how to eyeball a serving and get a sense for what a real portion looks like.
Measure foods into the bowls you usually use, and keep using those bowls until you can accurately guesstimate your portions.
Read the Nutrition Facts panel on food labels and use it as a portion-control tool. Always check the calories and the servings per package. Let's be real—we're not about to take our measuring cups into a restaurant. Instead, use this handy rule of thumb: When dining out, draw an imaginary line through your plate. Fill the top half with vegetables or salad. (No fries or other fried foods. C'mon, you can do it!) Now divide the bottom half of the plate in two. In one section, check out your piece of fish, chicken, or meat. In the other section, place your starch: a roll, rice, potato, or pasta. If the portions are too big to fit in those spaces, then the portion is too large. Put the excess in a doggie bag for later!
Maximize Fiber Concentrate on eating more fiber. I know it sounds too simple to be true, but lots of studies show that increasing the fiber in your diet alone speeds up weight loss—and fat loss, too. So, break out that barley, brown rice, and oatmeal! Fiber helps you fight fat by curbing your appetite and making you feel fuller longer on fewer calories. It's a natural appetite suppressant. Isn't that great? And, did you know that fiber is able to remove up to an estimated 5 percent of the fat in a meal. It's true. Fiber carries wastes out of the body quickly, taking some unabsorbed fat (and calories) with it.
Savor Good Fats Focus on FAT: eating more good fat and less bad fat. Turns out that fat in moderation can actually help you stick with a weight-loss plan. Hooray! Good fat can be your weight-loss friend. Fats like olive oil, nuts, avocados, flaxseed, other plant foods, and fish help you lose weight by slowing your stomach from emptying. This means you feel full longer. So try to have some fat at each meal, even if it's just a few nuts. The other great thing about "good fat" is that it allows for treats! If the fat in your main meals is good, then there's room for little bits of saturated fat in ice cream, chips, chocolate, and other fatty (tasty) treats.
Boost Fruits and Vegetables We'll be eating lots of fruits and vegetables. These beauties fill you up on fewer calories and help ward off cancer and other diseases. As you'll see on this plan, eating more fruits and vegetables is so much easier than you ever thought. I hope you enjoy all the peaches, berries, bananas, broccoli, cucumbers, carrots, peppers, and other goodies I've suggested for you, because they're doing amazing things for your body! When you get a bunch of fruits and vegetables under your belt, there's less room for fattening foods. And, their proven disease-fighting abilities are just as important as their slimming effects. They safeguard your health in thousands of ways!
Hone in on Hunger You're on a super-healthy eating plan, overeating and cravings may start creeping back into your life. However, this time you're going to confront the problem and begin to conquer it. Eat in response to hunger. This strategy is about reconnecting to your hunger signals and trusting your body to tell you when you need food and when you don't. The truth is, the cravings we experience often have very little to do with hunger. If we eat to numb, obliterate, or avoid bad feelings or situations—or even to cope with good ones—we'll have a very hard time losing weight and keeping it off. I love to eat just for the joy of it. At times I eat—or overeat—for different reasons. Often, it's because I'm happy—just happy to be with my family for dinner. But whenever I feel the urge to binge, I try to remember that the great taste of something doesn't compare with the feeling of being physically fit.
Change Behaviors If cravings and bouts of overeating sabotaged your past diet attempts, then you are going to love this plan. I'll help you conquer that problem—and you'll still get to enjoy ice cream, chips, and other treats! Overeating and bingeing are often a response to stress, anxiety, and even elation. Food is soothing, calming, and—at least in the short term—a way to cope. And once we find an easy coping mechanism, it becomes hard to part with it. Before you take a third helping or head to the vending machine when you're not really hungry, take a minute to ask yourself, "What do I really need right now?" Maybe it's someone to talk to; a short break from work; an opportunity to face something you've been putting off; or any number of other things. Even if you wind up eating, you've helped yourself by learning something about your needs. Deal with one issue at a time, and try to reduce stress in your life. Learn to relax! It's one of the most rewarding lessons in life!
I truly believe that nothing should be "off limits" when you're managing your weight — and that includes the occasional meal out! After all, being healthy isn't about missing out on the fun in life! What you choose from the menu can make all the difference when it comes to fat and calories. That's why I developed my Dining Out Guide — to help point you in the right direction, no matter what type of restaurant you choose! Just click on the type of eatery you're planning to visit and see how delicious — and easy — eating right while dining out can be! No matter where you eat, keeping a few general tips in mind will help you navigate the menu like a nutrition expert! Here's how to walk away from your favorite restaurant feeling great — not wallowing in regret:
Plan ahead: Many restaurants now post their menus and nutrition information on their Web sites! This makes it easier than ever to plan ahead and carefully peruse the possibilities before you go, rather than choose something from a bewildering list of options in just a few minutes. If the menu isn't online, find out whether you can pick one up or have it faxed to you, or inquire about the availability of light dishes by phone. Don't skip meals: Skipping breakfast or lunch before you go out to eat in hopes of "saving up" calories is a bad plan. Not only does your body process food differently when it's taken in over time rather than in one big meal, but you'll be more likely to lose control and order something less healthy if you're famished. Don't arrive with a rumbling tummy! In fact, have a few carrot sticks, an apple, a piece of low-fat cheese, or a big glass of water before you go! That way, when it's time to eat, you'll be able to limit yourself to smaller portions. Start with a soup: Broth-based soups are a great way to begin a meal! They'll start the process of satisfying your hunger, and initiate the signals to your brain that say you're on the road to fullness. Remember, it takes a while — sometimes 20 minutes — for your brain to register that you are full! Eating slowly can also keep you from missing the signal that you're satisfied. Ask about preparation: Don't be shy about asking the server exactly how a dish is prepared. Remember, on a menu, things aren't always what they seem. Asking is the only way to find out whether "grilled" means cooked over an open flame or fried in a pan in oil! Even so-called healthy choices, like salads, can be topped with meat, cheese, or fried toppings and contain just as many calories as a sandwich (or more)! So be sure — ask! Make it social: Dining out should be about socializing and enjoying your food, not eating your way to a bellyache. If you keep the focus on the conversation and company rather than overeating, you can enjoy yourself without losing control. Take some to go: Restaurant owners want you to feel you're getting your money's worth, and one way to do that is to serve extra-large portions. But remember, what's on your plate isn't a serving! If you keep portion control in mind, you can enjoy your favorite dishes without regret. Add bulk with a green salad or broth-based soup, and keep your intake of meat, starch, fat, and sugar in check. Always plan to take at least half your meal home. In fact, why not ask for a to-go box when you order? Pack up half your meal before you even start eating — you won't miss the food, you'll escape "clean your plate" syndrome, and you'll have a quick and easy meal to enjoy another time! Be beverage savvy: Water, iced tea, and hot tea are always better choices than soda or alcohol! They quench your thirst and, most important, aren't loaded with empty calories. You can have one glass of wine or one beer a week on my plan, but if you can't stop there, don't order it! Mexican Food You're thinking, "Is there such a thing as Mexican diet food?" Sure there is! You don't have to give up the fiesta at your favorite Mexican restaurant, you simply need to rethink your approach: Skip the complimentary chips and save the salsa to spice up your meal instead. A 1-ounce serving of tortilla chips contains 142 calories and 7.4 grams of fat — and that's only about 6 chips! Start your meal with a salad (low-fat dressing on the side) or a cup of spicy broth soup instead of a cheesy or fried appetizer. Steer toward the vegetarian, fish, and chicken entrees on the menu instead of pork or beef, and make sure the dishes are prepared healthfully — not deep-fried. Look for the words "grilled," "poached," and "steamed" in the descriptions, or ask how a dish is prepared. Cheese, sour cream, and refried beans are all high in fat, so ask the server to leave them off your plate, or exchange them for a healthier option, such as pico de gallo made of fresh chopped tomatoes and onion, a side salad, extra lettuce and tomatoes, saut閑d onions and peppers, or fat-free black beans. Ask for soft tortillas instead of fried shells or tortillas "chimichanga" style to accompany dishes like tacos and burritos. Even so, watch those bread portions! A soft corn tortilla contains 53 calories; a flour one has 98. Look to fiery spices to add flair to Mexican meals rather than fat, cheese, and heavy meats. Don't be deceived by salads served in "fried" bowls or loaded with taco meat and cheese. They certainly aren't a "light" choice given the 40 grams of fat and more and nearly 800 calories! Quench your thirst with water or iced tea instead of soda or alcoholic drinks such as beer and margaritas — they offer nothing but empty calories! Guacamole is actually an intelligent splurge! This delicious spread made from mashed avocado does contain some fat, but it's the heart-friendly monounsaturated kind. Just watch the serving size — a 1-tablespoon dollop has 48 calories and 4.3 grams of fat. Remember, most Mexican restaurants serve very generous portions, so ask for a to-go box when you order, and pack up half your plate for an easy second meal!
Italian Food Start your meal with a green salad, with the dressing on the side (use only a small amount of it), or go for a cup of soup. You could also consider ordering just a green salad and a bowl of soup for your meal. Skip the bread basket. A single slice of Italian bread contains 175 calories — and that's without butter, garlic butter, or cheese! If it's too tempting, ask the server not to bring the bread when you're seated. Think red — tomato-based sauces, that is! Marinara has a fraction of the calories and fat found in fatty alfredo, cream, pesto, and cheese-based sauces. Avoid breaded and fried dishes and those topped with melted cheese. Ask if you can substitute steamed vegetables or a green salad for the side of pasta. If you do have pasta, watch your portion. A one-cup serving racks up about 198 calories. Order entries that feature poached, steamed, or grilled seafood or poultry instead of ground beef or sausage. Even better, go for a vegetarian dish — just watch the amount of cheese! Have water or iced tea with your meal instead of soda or vino. You can have one glass of wine or beer a week on my plan, but if you think you'll need more than one, it may be best to avoid it altogether. Italian restaurants are known for their generous portions. Plan ahead to take home half your dinner for another easy — and delicious — meal! Steak House What should you get at your favorite steak house? Preferably, not steak! While delicious, those tender steak cuts are absolutely loaded with fat. So what should you order? Have a look at the chicken, seafood, and salad options. There are usually plenty to choose from! Select items that are grilled or poached, not fried or drowning in creamy or buttery sauces. If a salad comes with your meal, ask for the dressing on the side so you can control how much you use. Try dipping your fork tines into the dressing, then spearing the greens. Skip the complimentary bread basket. Just one medium-size slice of French bread contains 175 calories — and that's without the butter! If you know from past experience that you can't resist, ask the server not to bring it when you are seated. Steer clear of fried appetizers. The calories in such snacks add up fast! Choose fresh vegetables, rice pilaf, or a plain baked potato (with the butter and sour cream on the side — use just a fraction) instead of french fries with your meal. Order water or iced tea rather than soda, which contains nothing but empty calories. On my plan, you can splurge with one glass of wine or beer a week, but don't order it if you know you can't have just one. Tempted by the dessert cart? Ask whether there's a "light" option, such as fruit salad or frozen sorbet, and get it to share. As always, watch your portions. Most steak houses serve you enough food for two — or more — meals, so take half your meal home to enjoy another time! Buffet or Salad Bar Buffets and salad bars can be tricky for those watching what they eat. Foods can seem healthy when they really aren't, and studies show that "all you can eat" often translates into "more than you should eat." Here's how to make the right choices and keep it lean as you go down the line: Load up on fresh vegetables, fruits, and salad greens. Aim to cover about two-thirds of your plate with these low-calorie, nutrient-rich choices. Watch out for potato salad, pasta salad, and the like. A one-cup scoop can pack 380 calories and 20 grams of fat! Have three-bean salad instead, which contains just 90 calories per serving. Or satisfy your craving for something creamy with a helping of cottage cheese! Never let yourself be "overdressed." Salad dressing ladles can hold as much as a quarter cup, which can mean about 400 calories! Broth-based soups are a good choice, but beware the creamier soups and chowders — they're high in calories and fat! Skip the bacon bits, croutons, and other high-fat toppings, or limit them to just a small sprinkle. Pass on the bread basket. A single slice of French bread has 175 calories, and that's without the butter! Avoid deep-fried items, and watch the cheesy dishes, too. Half a cup of shredded cheddar cheese has 227 calories and over 18 grams of fat! Choose lean meats like baked chicken and turkey over fattier meats like beef and sausage. Resist the urge to "eat your money's worth." Eat until you're satisfied, not until you're stuffed! Size up your servings. Take a look at how other diners stack their plates; many will have a pile that barely fits on the dish! Ration yourself a reasonable amount, and you'll most likely find you have more than enough to feel full. If you choose to end your meal with something sweet, make it fresh fruit. [此贴子已经被作者于2006-4-9 0:25:46编辑过]
Fast-Food Guide Healthy eating doesn't have to mean saying goodbye to fast food for good. You can still eat right and enjoy the convenience of fast food when you're short on time. Yes, it's true! The keys are to avoid making fast food a habit and to know which menu items are the best choices. Luckily, this is getting easier! Today, more than ever, fast food restaurants are catering to people who are watching their weight by offering dishes that are lower in fat and calories and higher in fiber. It's not unusual to find salads, whole-wheat buns, low-fat dressings, and low-calorie offerings on the menu alongside the usual burgers and fries. So use this guide to help you navigate the world of fast food and easily sort out the good choices from the bad. It lists the more healthful options from the menus of the most popular drive-thrus in a quick and easy to use format. There's also a link to each restaurant's Web site so you can see for yourself how your favorite foods stack up! Simply look for the "nutrition" link on each Web site. Healthy eating on the go has never been so easy!
Order grilled chicken instead of fried. And remember to remove the skin, since it contains three-quarters of the fat — yikes!
Ask if whole-wheat buns, bread, or tortillas are available. If they are, go for them! Whole wheat has more fiber and nutritional value than the standard white-flour products.
Cut calories even further by customizing your order. Leave off the cheese, mayo, and special sauces. Instead, add flavor with low-cal condiments like relish, mustard, and ketchup.
Top a baked potato with low-calorie salad dressing, salsa, or salad bar ingredients rather than fatty cheese, sour cream, or butter.
Ask for a side salad in place of fries when ordering combo meals. And be sure to top it with low-fat or fat-free dressing. Believe it or not, a packet of regular salad dressing can pack as many calories and fat grams as an order of fries! Croutons, tortilla strips, sunflower seeds, and other toppings can also pack on the calories — so beware!
Soup is another wise side dish choice. Just be sure to order a broth-based one, since creamy soups are high in fat and calories.
If the restaurant has a salad bar, stick with the veggies and low-calorie dressings. Pass on calorie-laden choices like potato and macaroni salad, which are often swimming in mayonnaise.
When ordering pizza, consider nixing the cheese. Pizza topped with sauce and vegetables — such as mushrooms, onions, and bell peppers — still tastes great with a sprinkle of Parmesan cheese. And the best part is that it has a lot less fat!
Order water or iced tea instead of soda or diet sodas, which are loaded with artificial chemicals and sodium. It's amazing how quickly beverages can add calories!
Resist the urge to "get the most for your money." Supersizing portions for a few cents more is no bargain when it comes to added calories!
Biscuit (with grape or strawberry jam, no butter) 275
Egg McMuffin 290
Sausage burrito 300
Salads
Side salad 55
Caesar salad (no chicken) 130
Bacon ranch salad (no chicken) 180
California Cobb salad (no chicken) 200
Caesar salad with grilled chicken 260
Bacon ranch salad with grilled chicken 300
Fruit and walnut salad 310
Note: Salad calorie counts include Newman's Own low-fat balsamic vinaigrette, except fruit salad. Add 10 calories for Newman's Own low-fat Italian, and add 60 calories for butter garlic croutons.
Note: All sandwich calorie counts are for a 6-inch sub on whole-wheat bread with tomato, pickle, onions, green pepper, olives, and extra lettuce, and no cheese, sauce, mayo, or oil (unless noted).
Options: Save 80 calories by ordering these sandwiches as wraps instead of on whole wheat. Also, fat-free sweet-onion sauce adds 40 calories; fat-free honey mustard adds 30 calories.
English Muffin (with butter and jam) Ingredients 1 whole wheat or oat bran English muffin 1 teaspoon butter or trans-free margarine 1 teaspoon 'all fruit' spread Calories: 206 Nutritional Information: Fat: 6 g total fat (2 g sat, 4 g fat mono) Sodium: 522 mg Carbohydrates: 33 g Fiber: 4 g Protein: 6 g
Cantaloupe 1 cup cantaloupe Calories: 55
Milk (Low-Fat or Fat-Free) 8 ounces of Fat-Free or Low-Fat Milk Calories: 86
Lunch
Chicken Enchilada Ingredients 8-inch whole wheat or corn tortilla 1⁄3 cup diced cooked chicken breast (no skin) 2 tablespoons shredded reduced-fat cheese 2 to 4 tablespoons salsa 2 tablespoons Has (dark-skinned) avocado Calories: 230
Baby Carrots Calories: 53.35
Milk (Low-Fat or Fat-Free) Calories: 86
Apple
Snack
Your snack will be made up of:
1 serving of fruit and 1 serving of milk/yogurt
Dinner
Sweet Potato (1) Calories: 117
Coleslaw 1/2 cup coleslaw Calories: 83
Barbecued Chicken 4-ounce piece of skinless chicken breast or skinless leg and thigh Barbecue Sauce Calories: 206
这个meal plan针对不同的intake calories档次，我是被分在1400cal/day的一档。google了自己每天所需吸收的热量，差不多1700卡一天，这样如果每周三到四次一个钟头的有氧锻炼，理论上一周差不多就是减一磅，很健康的速度。
下面是最基本的食物图
Individual Food Groups Chart for 1,400-Calorie Plan Members
1,400 Calories
Breakfast
Snack
Lunch
Dinner
Total
Starch
2
1
2
5
Milk/Yogurt
1
1
1
3
Fruit
1
1
1
3
Vegetables
1+
1+
2+
Protein
2
3
5
Fat
1
1
1
3
Mix and Match to Build Your Own Meals!
Keep this chart in mind when determining how many servings of each food group to eat per day. A healthy diet plan includes at least five servings of starch from breads, grains or starchy vegetables; three servings of milk/yogurt; three servings of fruit; two (or more) servings of non-starchy vegetables; and five ounces of meat or meat substitutes for protein. And remember, fat is not the enemy — you should also include some in your meals — approximately three servings each day.
Make sure your meal plan is well-balanced — include some carbohydrates, protein, and fat at each meal. But you don't have to be super rigid. Feel free to mix and match, and exchange a serving at lunch for one at dinner. Non-starchy veggies and drinks are unlimited! And don't forget that breakfast is the most important meal! A bigger meal at breakfast will give you fuel to last the day. So make sure you don't skip it!
[此贴子已经被oceanwhite于2006-4-9 21:21:16编辑过]
A balanced diet is key to healthy eating! My meal plan incorporates food from each food group to make sure you get the right amount of vitamins, minerals, and nutrients every day! What are these basic food groups? There are six in total: starch, milk/yogurt, fruit, vegetables, protein, and fat. Just follow the recommended servings for each food group, and be sure that your meals include some carbs (from the starch, fruit, and veggie groups), protein (from the milk and protein groups), and fat. Remember, good fats, eaten in moderation, are good for you! That's it — just balance your meals and have fun! Eating right is that simple!
Starch: Bread, Grain, and Starchy Vegetables
Carbs may be getting a bad rep lately, but they're necessary to fuel your body. You should aim for between five and seven servings of starch (depending on your selected calorie level) each day from foods such as bread, cereal, grain, starchy vegetables, and legumes. But keep in mind when picking your grain that the best choices are the whole grains. These contain all of the grain, which means they have lots of fiber, vitamins, minerals, and natural plant byproducts called phytochemicals that help decrease the risk of illnesses and diseases. So make sure you go for whole grains! To help you figure out which foods are whole-grain starches, look for the words "whole grain" or "100 percent whole wheat" as the first ingredient on the label.
One starch serving equals approximately: 15-20 grams of carbohydrates, 3 grams of protein, 0-1 grams of fat, and 80-100 calories.
Milk/Yogurt
Milk and yogurt are important for a healthy body! Not only are they high in carbs and protein, but many also contain lots of calcium to keep bones and teeth strong. Drinking milk also ensures that your muscles and nerves function properly. So make sure you drink enough of it! Have your servings of milk and/or yogurt every day, and go for the low-fat and nonfat kind to avoid building a bulge while getting your daily calcium intake! If dairy isn't your thing, there are milk alternatives such as soy and rice milk — buy the ones fortified with added calcium and vitamins. You don't want to lose out on these healthy nutrients!
One milk serving equals: 12 grams of carbohydrates and 8 grams of protein
Fruit
Fabulous fruit provides many important vitamins and minerals — like vitamin C, potassium, vitamin A, folate, and iron — and they may help decrease your risk of illnesses, such as cancer, diabetes, and heart disease. Fruit is also delicious! Have three servings of fruit a day if you're on the 1,400-or 1,600-calorie plan or four servings if you're eating 1,800 calories per day
One fruit serving equals: 15 grams of carbohydrate and 60 calories. The weight includes skin, core, seeds and rind.
Non-Starchy Vegetables
Veggies make you vivacious! Vegetables are full of important vitamins and minerals — like vitamin C, potassium, vitamin A, folate, and iron — and, like fruit, they may help decrease your risk of illnesses, such as cancer, diabetes, and heart disease. On Fit Forever!, vegetables are unlimited — except for the starchy kind, which are counted as starch servings — so have at least two servings per day as part of a meal or snack!
One vegetable serving equals: 5 grams of carbohydrates, 2 grams of protein, 0 grams of fat, and 25 calories.
Protein: Meat, Fish, Cheese, and Substitutes
Protein is the powerhouse of our bodies! It serves as the building block for our muscles, organs, and bones, and gives us energy. There are lots of different sources of protein, so take your pick from food such as chicken, beef, pork, soy products, dairy, and cheese to get the protein you need each day. But keep in mind that the best choices are the low-fat ones — lean meat without visible fat, skinless poultry (the white meat part), or low-fat cheese.
Fat, Oil, and Nuts
You need fat to be healthy because it provides essential fatty acids for your body, but too much fat can lead to health problems such as heart disease, obesity, and diabetes. So be careful about which fats you eat, because all fats are not created equal! The best types of fat are the monounsaturated and polyunsaturated kinds, because they won't clog your arteries. And monounsaturated fats can actually help keep your heart healthy! Look for them in foods such as avocados, nuts, and olive, peanut, and canola oils, while the polyunsaturated kind are in vegetable oils like safflower, corn, sunflower, and soy oil. But remember that even "good" fats have calories, so don't overdo it! Also, steer clear of saturated fat (from animal products) and trans fat (from foods like margarines, shortening, and hydrogenated oils) — these can lead to clogged arteries!
One fat serving equals: 5 grams of fat and 45 calories.
Snacks
Snacks are a great way to give you the fuel you need between meals! And they don't have to derail your healthy eating habits — there are many snacks that are good for you! Just use the food group servings and create snacks you love! Not sure how much to eat? It depends on your daily caloric intake. Here's a guide:
For 1,400-calorie plan members: Have one snack a day.
This snack will be made up of: one serving of fruit and one serving of milk/yogurt.
For 1,600-calorie plan members: Have two snacks a day.
One snack will be made up of: one serving of starch, one protein, and one fat.
The other snack will be made up of: one serving of fruit and one serving of milk/yogurt. For 1,800-calorie plan members: Have three snacks a day.
One snack will be made up of: one serving of fruit, one milk/yogurt, and one fat.
One snack will be made up of: one starch, one fruit, and one fat.
One snack will be made up of: one starch and one fat.
Remember, snacks vary according to your daily caloric intake. Be sure to check the snack-serving requirement for your calorie-level before choosing your snack. Below is a sample listing of possible snacks.
Not a snacker? Then go ahead and add your snack servings to one or more of your meals!
One starch serving equals: 15 grams of carbohydrates and 80 calories
One fruit serving equals: 15 grams of carbohydrates and 65 calories
One fat serving equals: 5 grams of fat and 50 calories
One milk/yogurt serving equals: 12 grams of carbohydrates and 100 calories
Treats
Healthy eating doesn't mean eliminating all the sweets and treats you love. In fact, banning foods from your diet often makes you crave them even more, which can lead to overindulging! So don't eliminate treats — just enjoy them occasionally. Sometimes one or two bites are enough to kick that craving! With my meal plan you have the option of treating yourself twice a week, regardless of your daily caloric intake! This doesn't mean you have to eat treats every week, but the option is there! Just choose your two from the Treats List!
One treat serving equals: approximately 200 calories.
[此贴子已经被作者于2006-4-8 23:55:46编辑过]
Control Portions
You are on a journey of healthy eating. When it comes to food, I've got to be honest with you. I love to eat, and I love to cook, but only when it's quick and easy and I have the time to do it! I'm excited to show you that you can have a busy life and still have a nutritious—and slimming—diet. That's what this plan is all about—easy, nutritious meals and snacks, along with the right exercises, that will help you drop the pounds.
You'll find out what a reasonable portion looks like. Don't be misled by the huge portions in restaurants and grocery store snack aisles. I'm not one to constantly measure out my food, so I'm going to teach you how to eyeball a serving and get a sense for what a real portion looks like.
Measure foods into the bowls you usually use, and keep using those bowls until you can accurately guesstimate your portions.
Read the Nutrition Facts panel on food labels and use it as a portion-control tool. Always check the calories and the servings per package.
Let's be real—we're not about to take our measuring cups into a restaurant. Instead, use this handy rule of thumb: When dining out, draw an imaginary line through your plate. Fill the top half with vegetables or salad. (No fries or other fried foods. C'mon, you can do it!) Now divide the bottom half of the plate in two. In one section, check out your piece of fish, chicken, or meat. In the other section, place your starch: a roll, rice, potato, or pasta. If the portions are too big to fit in those spaces, then the portion is too large. Put the excess in a doggie bag for later!
Maximize Fiber
Concentrate on eating more fiber. I know it sounds too simple to be true, but lots of studies show that increasing the fiber in your diet alone speeds up weight loss—and fat loss, too. So, break out that barley, brown rice, and oatmeal!
Fiber helps you fight fat by curbing your appetite and making you feel fuller longer on fewer calories. It's a natural appetite suppressant. Isn't that great? And, did you know that fiber is able to remove up to an estimated 5 percent of the fat in a meal. It's true. Fiber carries wastes out of the body quickly, taking some unabsorbed fat (and calories) with it.
Savor Good Fats
Focus on FAT: eating more good fat and less bad fat. Turns out that fat in moderation can actually help you stick with a weight-loss plan. Hooray!
Good fat can be your weight-loss friend. Fats like olive oil, nuts, avocados, flaxseed, other plant foods, and fish help you lose weight by slowing your stomach from emptying. This means you feel full longer. So try to have some fat at each meal, even if it's just a few nuts.
The other great thing about "good fat" is that it allows for treats! If the fat in your main meals is good, then there's room for little bits of saturated fat in ice cream, chips, chocolate, and other fatty (tasty) treats.
Boost Fruits and Vegetables
We'll be eating lots of fruits and vegetables. These beauties fill you up on fewer calories and help ward off cancer and other diseases. As you'll see on this plan, eating more fruits and vegetables is so much easier than you ever thought.
I hope you enjoy all the peaches, berries, bananas, broccoli, cucumbers, carrots, peppers, and other goodies I've suggested for you, because they're doing amazing things for your body! When you get a bunch of fruits and vegetables under your belt, there's less room for fattening foods. And, their proven disease-fighting abilities are just as important as their slimming effects. They safeguard your health in thousands of ways!
Hone in on Hunger
You're on a super-healthy eating plan, overeating and cravings may start creeping back into your life. However, this time you're going to confront the problem and begin to conquer it.
Eat in response to hunger. This strategy is about reconnecting to your hunger signals and trusting your body to tell you when you need food and when you don't. The truth is, the cravings we experience often have very little to do with hunger. If we eat to numb, obliterate, or avoid bad feelings or situations—or even to cope with good ones—we'll have a very hard time losing weight and keeping it off.
I love to eat just for the joy of it. At times I eat—or overeat—for different reasons. Often, it's because I'm happy—just happy to be with my family for dinner. But whenever I feel the urge to binge, I try to remember that the great taste of something doesn't compare with the feeling of being physically fit.
Change Behaviors
If cravings and bouts of overeating sabotaged your past diet attempts, then you are going to love this plan. I'll help you conquer that problem—and you'll still get to enjoy ice cream, chips, and other treats! Overeating and bingeing are often a response to stress, anxiety, and even elation. Food is soothing, calming, and—at least in the short term—a way to cope. And once we find an easy coping mechanism, it becomes hard to part with it.
Before you take a third helping or head to the vending machine when you're not really hungry, take a minute to ask yourself, "What do I really need right now?" Maybe it's someone to talk to; a short break from work; an opportunity to face something you've been putting off; or any number of other things. Even if you wind up eating, you've helped yourself by learning something about your needs. Deal with one issue at a time, and try to reduce stress in your life. Learn to relax! It's one of the most rewarding lessons in life!
[此贴子已经被作者于2006-4-8 23:58:39编辑过]
I truly believe that nothing should be "off limits" when you're managing your weight — and that includes the occasional meal out! After all, being healthy isn't about missing out on the fun in life! What you choose from the menu can make all the difference when it comes to fat and calories. That's why I developed my Dining Out Guide — to help point you in the right direction, no matter what type of restaurant you choose! Just click on the type of eatery you're planning to visit and see how delicious — and easy — eating right while dining out can be!
No matter where you eat, keeping a few general tips in mind will help you navigate the menu like a nutrition expert! Here's how to walk away from your favorite restaurant feeling great — not wallowing in regret:
Plan ahead:
Many restaurants now post their menus and nutrition information on their Web sites! This makes it easier than ever to plan ahead and carefully peruse the possibilities before you go, rather than choose something from a bewildering list of options in just a few minutes. If the menu isn't online, find out whether you can pick one up or have it faxed to you, or inquire about the availability of light dishes by phone.
Don't skip meals:
Skipping breakfast or lunch before you go out to eat in hopes of "saving up" calories is a bad plan. Not only does your body process food differently when it's taken in over time rather than in one big meal, but you'll be more likely to lose control and order something less healthy if you're famished. Don't arrive with a rumbling tummy! In fact, have a few carrot sticks, an apple, a piece of low-fat cheese, or a big glass of water before you go! That way, when it's time to eat, you'll be able to limit yourself to smaller portions.
Start with a soup:
Broth-based soups are a great way to begin a meal! They'll start the process of satisfying your hunger, and initiate the signals to your brain that say you're on the road to fullness. Remember, it takes a while — sometimes 20 minutes — for your brain to register that you are full! Eating slowly can also keep you from missing the signal that you're satisfied.
Ask about preparation:
Don't be shy about asking the server exactly how a dish is prepared. Remember, on a menu, things aren't always what they seem. Asking is the only way to find out whether "grilled" means cooked over an open flame or fried in a pan in oil! Even so-called healthy choices, like salads, can be topped with meat, cheese, or fried toppings and contain just as many calories as a sandwich (or more)! So be sure — ask!
Make it social:
Dining out should be about socializing and enjoying your food, not eating your way to a bellyache. If you keep the focus on the conversation and company rather than overeating, you can enjoy yourself without losing control.
Take some to go:
Restaurant owners want you to feel you're getting your money's worth, and one way to do that is to serve extra-large portions. But remember, what's on your plate isn't a serving! If you keep portion control in mind, you can enjoy your favorite dishes without regret. Add bulk with a green salad or broth-based soup, and keep your intake of meat, starch, fat, and sugar in check. Always plan to take at least half your meal home. In fact, why not ask for a to-go box when you order? Pack up half your meal before you even start eating — you won't miss the food, you'll escape "clean your plate" syndrome, and you'll have a quick and easy meal to enjoy another time!
Be beverage savvy:
Water, iced tea, and hot tea are always better choices than soda or alcohol! They quench your thirst and, most important, aren't loaded with empty calories. You can have one glass of wine or one beer a week on my plan, but if you can't stop there, don't order it!
Mexican Food
You're thinking, "Is there such a thing as Mexican diet food?" Sure there is! You don't have to give up the fiesta at your favorite Mexican restaurant, you simply need to rethink your approach:
Skip the complimentary chips and save the salsa to spice up your meal instead. A 1-ounce serving of tortilla chips contains 142 calories and 7.4 grams of fat — and that's only about 6 chips!
Start your meal with a salad (low-fat dressing on the side) or a cup of spicy broth soup instead of a cheesy or fried appetizer.
Steer toward the vegetarian, fish, and chicken entrees on the menu instead of pork or beef, and make sure the dishes are prepared healthfully — not deep-fried. Look for the words "grilled," "poached," and "steamed" in the descriptions, or ask how a dish is prepared.
Cheese, sour cream, and refried beans are all high in fat, so ask the server to leave them off your plate, or exchange them for a healthier option, such as pico de gallo made of fresh chopped tomatoes and onion, a side salad, extra lettuce and tomatoes, saut閑d onions and peppers, or fat-free black beans.
Ask for soft tortillas instead of fried shells or tortillas "chimichanga" style to accompany dishes like tacos and burritos. Even so, watch those bread portions! A soft corn tortilla contains 53 calories; a flour one has 98.
Look to fiery spices to add flair to Mexican meals rather than fat, cheese, and heavy meats.
Don't be deceived by salads served in "fried" bowls or loaded with taco meat and cheese. They certainly aren't a "light" choice given the 40 grams of fat and more and nearly 800 calories!
Quench your thirst with water or iced tea instead of soda or alcoholic drinks such as beer and margaritas — they offer nothing but empty calories!
Guacamole is actually an intelligent splurge! This delicious spread made from mashed avocado does contain some fat, but it's the heart-friendly monounsaturated kind. Just watch the serving size — a 1-tablespoon dollop has 48 calories and 4.3 grams of fat.
Remember, most Mexican restaurants serve very generous portions, so ask for a to-go box when you order, and pack up half your plate for an easy second meal!
Italian Food
Start your meal with a green salad, with the dressing on the side (use only a small amount of it), or go for a cup of soup. You could also consider ordering just a green salad and a bowl of soup for your meal.
Skip the bread basket. A single slice of Italian bread contains 175 calories — and that's without butter, garlic butter, or cheese! If it's too tempting, ask the server not to bring the bread when you're seated.
Think red — tomato-based sauces, that is! Marinara has a fraction of the calories and fat found in fatty alfredo, cream, pesto, and cheese-based sauces.
Avoid breaded and fried dishes and those topped with melted cheese.
Ask if you can substitute steamed vegetables or a green salad for the side of pasta.
If you do have pasta, watch your portion. A one-cup serving racks up about 198 calories.
Order entries that feature poached, steamed, or grilled seafood or poultry instead of ground beef or sausage. Even better, go for a vegetarian dish — just watch the amount of cheese!
Have water or iced tea with your meal instead of soda or vino. You can have one glass of wine or beer a week on my plan, but if you think you'll need more than one, it may be best to avoid it altogether.
Italian restaurants are known for their generous portions. Plan ahead to take home half your dinner for another easy — and delicious — meal!
Steak House
What should you get at your favorite steak house? Preferably, not steak! While delicious, those tender steak cuts are absolutely loaded with fat. So what should you order?
Have a look at the chicken, seafood, and salad options. There are usually plenty to choose from!
Select items that are grilled or poached, not fried or drowning in creamy or buttery sauces.
If a salad comes with your meal, ask for the dressing on the side so you can control how much you use. Try dipping your fork tines into the dressing, then spearing the greens.
Skip the complimentary bread basket. Just one medium-size slice of French bread contains 175 calories — and that's without the butter! If you know from past experience that you can't resist, ask the server not to bring it when you are seated.
Steer clear of fried appetizers. The calories in such snacks add up fast!
Choose fresh vegetables, rice pilaf, or a plain baked potato (with the butter and sour cream on the side — use just a fraction) instead of french fries with your meal.
Order water or iced tea rather than soda, which contains nothing but empty calories.
On my plan, you can splurge with one glass of wine or beer a week, but don't order it if you know you can't have just one.
Tempted by the dessert cart? Ask whether there's a "light" option, such as fruit salad or frozen sorbet, and get it to share.
As always, watch your portions. Most steak houses serve you enough food for two — or more — meals, so take half your meal home to enjoy another time!
Buffet or Salad Bar
Buffets and salad bars can be tricky for those watching what they eat. Foods can seem healthy when they really aren't, and studies show that "all you can eat" often translates into "more than you should eat." Here's how to make the right choices and keep it lean as you go down the line:
Load up on fresh vegetables, fruits, and salad greens. Aim to cover about two-thirds of your plate with these low-calorie, nutrient-rich choices.
Watch out for potato salad, pasta salad, and the like. A one-cup scoop can pack 380 calories and 20 grams of fat! Have three-bean salad instead, which contains just 90 calories per serving. Or satisfy your craving for something creamy with a helping of cottage cheese!
Never let yourself be "overdressed." Salad dressing ladles can hold as much as a quarter cup, which can mean about 400 calories!
Broth-based soups are a good choice, but beware the creamier soups and chowders — they're high in calories and fat!
Skip the bacon bits, croutons, and other high-fat toppings, or limit them to just a small sprinkle.
Pass on the bread basket. A single slice of French bread has 175 calories, and that's without the butter!
Avoid deep-fried items, and watch the cheesy dishes, too. Half a cup of shredded cheddar cheese has 227 calories and over 18 grams of fat!
Choose lean meats like baked chicken and turkey over fattier meats like beef and sausage.
Resist the urge to "eat your money's worth." Eat until you're satisfied, not until you're stuffed!
Size up your servings. Take a look at how other diners stack their plates; many will have a pile that barely fits on the dish! Ration yourself a reasonable amount, and you'll most likely find you have more than enough to feel full.
If you choose to end your meal with something sweet, make it fresh fruit.
[此贴子已经被作者于2006-4-9 0:25:46编辑过]
Healthy eating doesn't have to mean saying goodbye to fast food for good. You can still eat right and enjoy the convenience of fast food when you're short on time. Yes, it's true! The keys are to avoid making fast food a habit and to know which menu items are the best choices. Luckily, this is getting easier! Today, more than ever, fast food restaurants are catering to people who are watching their weight by offering dishes that are lower in fat and calories and higher in fiber. It's not unusual to find salads, whole-wheat buns, low-fat dressings, and low-calorie offerings on the menu alongside the usual burgers and fries.
So use this guide to help you navigate the world of fast food and easily sort out the good choices from the bad. It lists the more healthful options from the menus of the most popular drive-thrus in a quick and easy to use format. There's also a link to each restaurant's Web site so you can see for yourself how your favorite foods stack up! Simply look for the "nutrition" link on each Web site. Healthy eating on the go has never been so easy!
Order grilled chicken instead of fried. And remember to remove the skin, since it contains three-quarters of the fat — yikes!
Ask if whole-wheat buns, bread, or tortillas are available. If they are, go for them! Whole wheat has more fiber and nutritional value than the standard white-flour products.
Cut calories even further by customizing your order. Leave off the cheese, mayo, and special sauces. Instead, add flavor with low-cal condiments like relish, mustard, and ketchup.
Top a baked potato with low-calorie salad dressing, salsa, or salad bar ingredients rather than fatty cheese, sour cream, or butter.
Ask for a side salad in place of fries when ordering combo meals. And be sure to top it with low-fat or fat-free dressing. Believe it or not, a packet of regular salad dressing can pack as many calories and fat grams as an order of fries! Croutons, tortilla strips, sunflower seeds, and other toppings can also pack on the calories — so beware!
Soup is another wise side dish choice. Just be sure to order a broth-based one, since creamy soups are high in fat and calories.
If the restaurant has a salad bar, stick with the veggies and low-calorie dressings. Pass on calorie-laden choices like potato and macaroni salad, which are often swimming in mayonnaise.
When ordering pizza, consider nixing the cheese. Pizza topped with sauce and vegetables — such as mushrooms, onions, and bell peppers — still tastes great with a sprinkle of Parmesan cheese. And the best part is that it has a lot less fat!
Order water or iced tea instead of soda or diet sodas, which are loaded with artificial chemicals and sodium. It's amazing how quickly beverages can add calories!
Resist the urge to "get the most for your money." Supersizing portions for a few cents more is no bargain when it comes to added calories!
McDonald's
www.mcdonalds.com
Breakfast
English muffin
150
Biscuit (with grape or strawberry jam, no butter)
275
Egg McMuffin
290
Sausage burrito
300
Salads
Side salad
55
Caesar salad (no chicken)
130
Bacon ranch salad (no chicken)
180
California Cobb salad (no chicken)
200
Caesar salad with grilled chicken
260
Bacon ranch salad with grilled chicken
300
Fruit and walnut salad
310
Note: Salad calorie counts include Newman's Own low-fat balsamic vinaigrette, except fruit salad. Add 10 calories for Newman's Own low-fat Italian, and add 60 calories for butter garlic croutons.
Sandwiches
Hamburger
260
Cheeseburger
310
Premium grilled chicken classic sandwich
420
Drinks
Iced tea
0
Water
0
Desserts
Kiddie cone
45
Apple dippers with low-fat caramel dip
100
Fruit and yogurt parfait (no granola)
130
Fruit and yogurt parfait (with granola)
160
Subway
www.subway.com
Item
Calories
Breakfast
Cheese and egg on deli roll
270
Honey mustard ham and egg on deli roll
270
Salads
Veggie Delite
210
Ham or turkey breast
225
Roast beef or turkey breast and ham
235
Grilled chicken breast and baby spinach
245
Grilled chicken breast strips
245
Subway club
265
Cold-cut combo
355
Note: All salad calorie counts include croutons (70 calories) and fat-free Italian dressing (35 calories).
Sandwiches
Veggie DeLite
230
Turkey breast
280
Ham, roast beef, or turkey and ham
290
Oven-roasted chicken breast
330
Sweet-onion chicken teriyaki (with sweet-onion sauce)
380
Note: All sandwich calorie counts are for a 6-inch sub on whole-wheat bread with tomato, pickle, onions, green pepper, olives, and extra lettuce, and no cheese, sauce, mayo, or oil (unless noted).
Options: Save 80 calories by ordering these sandwiches as wraps instead of on whole wheat. Also, fat-free sweet-onion sauce adds 40 calories; fat-free honey mustard adds 30 calories.
Soups
Roasted chicken noodle
60
Spanish-style chicken with rice
90
Vegetable beef or minestrone
90
Tomato garden vegetable with rotini
100
New England–style clam chowder
110
Drinks
Iced tea
0
Water
0
Starbucks
www.starbucks.com
Bakery Items
Crisp cinnamon twist
60
Madeleine
80
Chocolate hazelnut biscotto
110
Vanilla almond biscotto
110
Raspberry and cream cheese croissant
260
Raspberry Sammy
300
Caramel apple bar
310
Apple walnut coffee cake
320
Cinnamon flavored twist
320
Cranberry bliss bar
320
Morning sunrise muffin
320
Blueberry walnut coffee cake
340
Apple harvest torte
350
Oat, fruit, and nut bar
360
Hot drinks
Hot tea (plain)
0
Brewed coffee (black)
10
Caff?Americano
10
Caf?au lait
60
Caff?latte
120
Steamed Milk
130
Cappuccino
170
Carmel macchiato (no whipped cream)
170
Flavored latte
170
Toffee nut cr鑝e (no whipped cream)
180
Vanilla cr鑝e (no whipped cream)
180
Chocolate milk
190
Cold drinks
Water
0
Iced caff?Americano
70
Iced shaken coffee
80
Tazo green iced tea
80
Espresso Frappuccino light blended coffee (no whipped cream)
100
Coffee Frappuccino light blended coffee (no whipped cream)
110
Iced flavored latte
120
Tazo green tea lemonade
120
Iced caff?mocha (no whipped cream)
130
Caramel Frappuccino light blended coffee (no whipped cream)
140
Iced caramel macchiato (no whipped cream)
140
Mocha Frappuccino light blended coffee (no whipped cream)
140
Note: Calorie counts for all drinks are for tall size made with nonfat milk.
Dairy Queen
www.dairyqueen.com
Item
Calories
Breakfast
Ham (1 slice)
40
Biscuit
230
Ham and egg biscuit (no cheese)
320
Salads
Fat-free Italian dressing
10
Fat-free buttermilk ranch dressing
30
Fat-free French dressing
40
Fat-free honey mustard dressing
50
Fat-free ranch dressing
60
Fat-free thousand island dressing
60
Side salad
60
Croutons
70
House salad
120
Grilled chicken salad
240
Note: Calorie counts are for dry salads. Add calories for toppings and dressing for a total calorie count.
Drinks
Iced tea
0
Water
0
Desserts
DQ fudge bar
50
DQ vanilla orange bar
60
Starkiss bar
80
Lemon lime Misty (small)
190
Cherry Misty (small)
210
Small vanilla cone
220
Strawberry sundae (small)
240
[此贴子已经被作者于2006-4-9 0:38:03编辑过]
Breakfast
English Muffin (with butter and jam)
Ingredients
1 whole wheat or oat bran English muffin
1 teaspoon butter or trans-free margarine
1 teaspoon 'all fruit' spread
Calories: 206
Nutritional Information:
Fat: 6 g total fat (2 g sat, 4 g fat mono)
Sodium: 522 mg
Carbohydrates: 33 g
Fiber: 4 g
Protein: 6 g
Cantaloupe
1 cup cantaloupe
Calories: 55
Milk (Low-Fat or Fat-Free)
8 ounces of Fat-Free or Low-Fat Milk
Calories: 86
Lunch
Chicken Enchilada
Ingredients
8-inch whole wheat or corn tortilla
1⁄3 cup diced cooked chicken breast (no skin)
2 tablespoons shredded reduced-fat cheese
2 to 4 tablespoons salsa
2 tablespoons Has (dark-skinned) avocado
Calories: 230
Baby Carrots
Calories: 53.35
Milk (Low-Fat or Fat-Free)
Calories: 86
Apple
Snack
Your snack will be made up of:
1 serving of fruit and 1 serving of milk/yogurt
Dinner
Sweet Potato (1)
Calories: 117
Coleslaw
1/2 cup coleslaw
Calories: 83
Barbecued Chicken
4-ounce piece of skinless chicken breast or skinless leg and thigh
Barbecue Sauce
Calories: 206
Treat
You may treat yourself twice each week!
[此贴子已经被作者于2006-4-9 0:54:54编辑过]
[此贴子已经被作者于2006-4-9 1:15:31编辑过]
喜欢关于吃的方面的内容，嘿嘿
我要是能控制住portion就好啦。