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| Diet
Plan |
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1500 Calorie Diet
Plan
When selecting a heart
healthy meal plan, make sure you are consuming a balanced and
complete diet. Your assignment is to set realistic and attainable
diet goals. Start by following the simple and healthy mealguidelines
below.
- 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 healthy low fat meal
plan (1517 calories).
Breakfast
|
| |
Amount |
Item |
Calories |
| |
12
ounces |
Coffee-w/caffeine |
8.00 |
| |
1
cup |
Milk |
120.00 |
| |
1
tbps |
cream,fluid,half
and half |
19.55 |
| |
1
pack |
Oatmeal-instant,maple,brn
sugar Quaker |
152.00 |
| |
Total: |
299.55 |
| AM
Snack |
| |
1
cup |
Cottage
cheese- 1%fat |
164.00 |
| |
0.5
cup |
Pineapple-canned,
chunks |
70.00 |
| |
Total: |
234.00 |
| Lunch |
| |
2
each |
bread
whole wheat-slice |
140.00 |
| |
1
cubic inch |
cheddar
cheese |
56.36 |
| |
.15
cup |
mayo |
137.37 |
| |
1
ounce |
turkey
breast/white meat |
38.25 |
| |
.25
small |
Tomato-small |
6.50 |
| |
Total: |
378.48 |
| PM
Snack |
| |
8
each |
Cracker/Nabisco-Low
Saltines |
96.00 |
| |
1
ounce |
Turkey/white
meat |
38.25 |
| |
Total: |
134.25 |
| Dinner |
| |
5
ounces |
Halibut
- broiled |
198.75 |
| |
1
cup |
rice-white
cook steamed |
164.00 |
| |
2
tbps |
Thousand
island-reduced cal. Kraft |
40.00 |
| |
0.5
cup |
Vegetables
- mixed, frozen, boiled |
54.00 |
| |
1
small |
salad-sm.
Garden w/tomato, onion |
49.00 |
| |
1
tsp |
Sugar-white |
15.00 |
| |
12
fluid ounces |
Tea-prepared
w/tap water |
4.00 |
| |
Total: |
470.75 |
| |
| |
Grand
Total: |
1517.04 |
Grocery List
| Food |
Quantity |
| Apple
- medium with peel |
7
each |
| Banana
- medium 8 inch |
7
each |
| Bread
whole wheat - slice |
14
each |
| Broccoli |
7
spears |
| Cheerios |
10.5
cups |
| Chicken
Breast / White Meat |
28
ounces |
| Coffee-
w/caffeine |
84
ounces |
| Cream,
fluid, half and half |
7
tablespoons |
| Halibut
- broiled |
35
ounces |
| Mayo
type, reg., w/salt |
1
cup |
| Milk
- 2 % fat |
7
cups |
| Orange
- medium |
7
each |
| Sugar
- white |
14
tea spoons |
| Rice
- white |
7
cups |
| Thousand
island - reduced cal. |
7
table spoons |
| Turkey
Breast / White Meat |
14
ounces |
| Tea |
82
ounces |
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