|
↑ INCREASE ↑ FIBER Vegetables, fresh fruit, dried beans, brown rice, whole wheat bread, oatmeal, bran cereal ↑ LOWFAT FOODS Unsweetened soymilk, egg white, bean curd (tofu), seafood, skinless poultry, lean meat ↑ WATER ↑ EXERCISE |
↓ DECREASE ↓ FAT fried foods, sausage, BBQ meats, potato chips, nuts, oil, butter, margarine, salad dressings, cheese, whole milk, cream ↓ SUGAR soda, ice cream, pastries, dessert, cookies, candies, jams, condensed milk, white sugar, brown sugar, honey ↓ PORTION SIZE ↓ UNHEALTHTY SNACKS ↓ ALCOHOL ↓ EATING OUT AT FAST FOOD PLACES OR RESTAURANTS |
MAY USED AS DESIRED:
| clear broth | vinger | tea | mustard | coffee | spices/herbs | lemon juice | leafy green vegetables |
REMEMBER:
- Don’t skip meals
- Eat slowly
SAMPLE 1200 CALORIE MEAL PLAN
| Breakfast | Lunch | Dinner | Snack |
|
½ c. cereal 1 slice. wheat bread 1 tsp. margarine 1 c. fat free milk |
½ c. noodles 2 oz lean meat 1 c. vegetables 1 tsp. oil clear broth tea 1 small fruit |
1/3 c. rice 2oz. fish 1 c. vegetables 1 tsp. oil clear broth tea 1 small fruit |
1 small fruit ½ c. soymilk |
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