Food Choices Sample Meal Plan Self Test www.sparkpeople.com
Sandwiches: Choose bread that is dense and sliced thick. Avoid fluffy bread like buns or white bread. Pick wheat, honey, bran, rye, or pumpernickel.
Meat: Choosing the right source of meat is important. Try to add tuna to your diet- it's cheap, high in protein, and virtually no fat. Eat plenty of other choices of fish as well. Chicken is a great choice of meat for its protein to fat ration. Beef is a good protein source but be careful because it is high in fat. Try lean cuts of meat and if their is any excess fat, trim it off before eating. ONe excellent source of protein is an egg. For example, one egg has a biological value (effectiveness for which protein is used for growth) of 94%. Compare that to 85% for milk, 76% for fish, and 74% for beef. Unfortunately, one egg is high in cholesterol but all the cholesterol is in the yolk. So, eat plenty of egg whites for breakfast and no more than one whole egg. Eggs are extremely cheap sources of protein.
Beans: Beans have a lot to offer. Not only do they have protein but they also contain carbohydrates and fiber to keep you healthy. A fat free choice like beans can be added to salads as well as a side dish to your meal.
Vegetables: Vegetables are essential for a healthy diet. Do not overlook vegetables on your journey to growth. They provide vitamins and minerals essential to the body's functions. Choose a variety and use them as side dishes or on salads.
Salad: Lettuce provides bulk to your meal. It helps the food pass through your body. The real advantage of salads is the toppings. Add tuna, beans, vegetables, cottage cheese, and other healthy items to add more calories to your meal. Lettuce and Ranch dressing alone do not make it a good salad. Pile on the toppings. Try low fat dressing or make a switch to vinegar and oil.
Dairy Products: Milk provides protein and calcium to your diet. Try low fat, fat free, or skim milk in order to avoid the fat. Try adding cottage cheese to your diet as well. Be careful of cheese because of it's high fat content. Use sparingly or low fat brands.
Cereal: Those brands that Grandpa chooses are the best. All Bran, Granola Grape Nuts, Mueslix and Multi-grain are just a few choices. These cereals are high in carbohydrates and fiber. Try not to eat the sugar coated chocolate fruity Saturday morning cartoon cereals. If the has a prize at the bottom then it's not for you.
Fruit: Fruit has water; making it helpful for hydration this summer. Fruits provide Vitamins A, B, and C and minerals like Potassium.
Proteins
Chicken Breast
Turkey Breast
Lean Red Meat
Steak
Ham
Roast Beef
Tuna
Salmon
Shrimp
Egg White
Beans/Legumes (garbanzo, black-eye and purple hull peas)
Fat-Free/Low Fat Cottage Cheese
Peanut Butter
Carbohydrates
Wheat Bread
Whole Grain/Bran Cereal
Sweet/Regular Potato
Spaghetti/Pasta
Rice
Oatmeal
Beans/Legumes
Corn
Apple/Pear/Grapes/Melon/Strawberries/Peaches
Corn
Waffle
Yogurt
Fat
Oils (avoid Palm, Coconut)
Avocados
Amount occurring naturally in meats and dairy products
Breakfast: 1 Cup Oatmeal w/ Raisins, 6 Egg Whites,1-2 Whole Eggs, 1 Cup Fat-Free/Part-Skim Milk
Snack: Carb/ Protein Shake or PB and Jelly Sandwich
Lunch: Carb/Protein(Add fat to the meal like peanuts, avocados, olive oil) Fruit, Tuna on Wheat Bread or on Corn or Potato
Snack: Same a Fruit Snack
Dinner: Pasta with Meat Sauce
Snack: Same as First and Second
Tips:
1. Drink Plenty of Water
2. Find what works for you (taste, convenience)
3. Eat one gram of protein per pound of body weight; Ex: 200libs=200 grams of protein
4. Learn to like tuna
5. Eat as much as you can tolerate, but you don't need if you eat every 3 hours
6. Eat potatoes(white and sweet) by cutting in into cubes, cook it an immediately put in Tupperware for later
7. Immediately after a workout take in whey protein, a white potato, and Gatorade or Powerade and Creatine
All 34 people eat 3,000 calories:
Person 1 eats all the calories in three meals ( breakfast, lunch, dinner)
Person 2 eats all the calories in one meal
Person 3 eats all the calories through 6 meals spread throughout the day
Person 1 rides the roller coaster, 1 meal up, waits hours for the next meal, in the meantime they crash, when lunch comes they overeat, then crash, when lunch comes they overeat, then crash while waiting for dinner.
Person 1 maintains their body weight (at the cost of muscle gains)
Person 2 gains fat and is tired all the time
Person 3 gains lean muscle while gaining weight and stays energetic