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Nutritional and Low Fat Diet Guidelines:
- Commit to consuming 4 - 6 small meals and snacks everyday.
- To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
- Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
- Eat your foods slower.
- Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
- Avoid foods that are high in fat and calories.
- Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
- Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.
Here is a sample low fat diet plan (1300 calories).
| Breakfast | |||||
|---|---|---|---|---|---|
|
Amount |
Item |
Protein |
Carbs |
Fats |
Calories |
|
1 each |
apple-medium with peel |
0.30 |
21.10 |
0.0 |
81.00 |
|
12 ounces |
coffee-w/caffeine |
0.40 |
1.40 |
0.00 |
8.00 |
|
1 each |
Bagel-plain, Lenders Bake Shop |
8.00 |
42.00 |
2.00 |
210.00 |
|
2 tbsp |
Peanut butter- creamy |
8.60 |
5.70 |
16.40 |
190.00 |
|
1 tbsp |
Cream, fluid, half and half |
0.44 |
0.65 |
1.73 |
19.55 |
|
Total: |
17.44 |
49.74 |
20.12 |
427.55 |
|
| AM Snack | |||||
|
Total: |
0.30 |
21.10 |
0.0 |
81.00 |
|
| Lunch | |||||
|
3 ounces |
chicken breast/ white meat |
26.40 |
0.00 |
3.00 |
140.25 |
|
12 ounces |
Coca cola- diet w/ caffeine |
0.00 |
0.40 |
0.00 |
0.00 |
|
.25 cup |
Croutons-plain |
9.00 |
5.50 |
0.50 |
30.50 |
|
1 large |
Salad-lrg. Garden w/tomato and onion |
2.60 |
19.00 |
0.80 |
98.00 |
|
4 tbps |
Thousand island-reduced cal. Kraft |
0.00 |
12.00 |
4.00 |
80.00 |
|
Total: |
38.00 |
36.90 |
8.30 |
348.75 |
|
| PM Snack | |||||
|
1 each |
apple-medium with peel |
0.30 |
21.10 |
0.0 |
81.00 |
|
Total: |
0.30 |
21.10 |
0.0 |
81.00 |
|
| Dinner | |||||
|
3 ounces |
chicken breast/ white meat |
26.40 |
0.00 |
3.00 |
140.25 |
|
1 cup |
pasta, corn cooked |
3.68 |
39.07 |
1.07 |
176.40 |
|
1 small |
salad-sm. Garden w/tomato, onion |
1.30 |
9.50 |
0.40 |
49.00 |
|
2 tbps |
thousand island- reduced cal. Kraft |
0.00 |
6.00 |
2.00 |
40.00 |
|
Total: |
31.38 |
54.57 |
6.42 |
405.65 |
|
|
|
|||||
|
Grand Total: |
87.43 |
183.42 |
34.85 |
1343.95 |
|
Grocery List
| Food | Quantity |
|---|---|
|
Apple - medium with peel |
14 each |
|
Bagel - plain |
7 each |
|
Chicken Breast / White Meat |
42 ounces |
|
Coca Cola - diet |
84 ounces |
|
Cream, fluid, half and half |
7 tablespoons |
|
Croutons - plain |
2 cups |
|
Pasta, corn, cooked |
7 cups |
|
Peanut butter - creamy |
14 table spoons |
|
Salad - large garden |
7 large |
|
Salad - small garden |
7 small |
|
Thousand island - reduced cal. |
42 table spoons |
