Diet Plans and Diet Tips
What does the word "diet" mean to you? Do you immediately think about your favorite foods that you must give up? Do you feel tired with that carpet-crawling type of exhaustion? Here's what some of my clients respond when I ask them:
- Starvation
- Hunger pangs
- A four-letter word
- A lifetime sentence
- Depression
- Denial
- Cravings
- If it tastes good, it must be bad for me
The true definition of diet should imply health, vitality and nutrition but most popular diets are anything but healthy and balanced. In fact, many can be down right unhealthy if followed for a period of time.
For most of us, diet truly is a four-letter word. Why? Because the typical diet doesn't represent realistic lifestyle change. Regardless of what the supermarket tabloids promise, two weeks of deprivation dieting cannot make up for years of out-of-control eating, poor nutrition and zero exercise. One of my past students said, "diet describes how I feel...drop the 't' and I feel like I'm going to die."
No wonder statistics show over and over that the success rate of diets is barely five percent.
95 percent of diets don't work. Why the relapse after dieting? Some claim it's your body's inclination to return to its natural set point weight, most say it's impossible to stay with diet plans, and others blame fat genes. Traditional low calorie dieting can break down muscle mass, the metabolically active tissue.
There is no quick fix for those years of diet abuse but the good news is that losing weight and controlling your weight are not about diet and deprivation. If your mouth is hanging open in disbelief, it's true. Experts agree that the winning combination is a healthy nutrition plan plus a fitness program full of exercise and activities. Eating a reasonable amount of calories paired with exercise is the key to unlock the door to successful weight loss that stays off. Start today by eliminating the word "diet" from your vocabulary totally and begin to focus on nutrition and eating real foods in realistic, enjoyable portions.
How Can I Build My Own Meals?
Here's help for the days you want to design your own menus...
Structures need a strong foundation to support the many ravages of daily life. It's no different for our bodies, says the American Dietetic Association in their March 2001 press releases for National Nutrition Month®. Think of your body as a structure with foundations and support beams. By supplying our body foundations with a healthy base of foods each day, we can be certain that they are getting the vitamins, minerals, energy, and other healthful substances from foods your body needs each day.
Build a healthy base by making whole grain foods, fruits, and vegetables your foundation. "Build a nutrition coalition with nutritious foods according to the Food Guide Pyramid. You'll have so much more energy when it is given the nutrients it needs to enhance your life," says registered dietitian Jeff Hampl, spokesperson for the American Dietetic Association. "I can't think of a better way to support the body's foundation than to include these foods for healthful eating."
We know that life is never on an even keel, so we'd like to give you the tools to construct your own base. Here, we'll give you the numbers of servings of foods from each food group, based on the calorie level we suggest for you. To make things as easy for you as possible, we also give you serving size guidelines. As we've said before, portion control is key to achieving and maintaining a life-long healthy weight. Do note our advice to take a vitamin/mineral supplement if you eat less than 1700 calories per day -- one supplying no more than 100% of the recommended intake for all nutrients will do just fine!
1300-Calorie Plan
- 5 vegetable servings
- 4 fruit servings
- 3 ounces meat/fish/poultry servings, or the equivalent as nuts/legume
- 3 milk/yogurt/cheese servings
- 5 bread/cereal/rice/pasta servings
- 2 fats/added sugars/sweets servings (where one serving is 50 calories)
1500-Calorie Plan
- 5 vegetable servings
- 4 fruit servings
- 4 ounces meat/fish/poultry servings, or the equivalent as nuts/legume
- 4 milk/yogurt/cheese servings
- 6 bread/cereal/rice/pasta servings
- 2 fats/added sugars/sweets servings (where one serving is 50 calories)
1700-Calorie Plan
- 5 vegetable servings
- 4 fruit servings
- 4 ounces meat/fish/poultry servings, or the equivalent as nuts/legume
- 4 milk/yogurt/cheese servings
- 8 bread/cereal/rice/pasta servings
- 2 fats/added sugars/sweets servings (where one serving is 50 calories)
1900-Calorie Plan
- 5 vegetable servings
- 4 fruit servings
- 5 ounces meat/fish/poultry servings, or the equivalent as nuts/legume
- 4 milk/yogurt/cheese servings
- 10 bread/cereal/rice/pasta servings
- 2 fats/added sugars/sweets servings (where one serving is 50 calories)
2100-Calorie Plan
- 5 vegetable servings
- 4 fruit servings
- 6 ounces meat/fish/poultry servings, or the equivalent as nuts/legume
- 4 milk/yogurt/cheese servings
- 11 bread/cereal/rice/pasta servings
- 3 fats/added sugars/sweets servings (where one serving is 50 calories)
SERVING SIZE HELP
- BREAD, CEREAL, RICE, PASTA:
Choose whole grains whenever possible. Whole wheat breads, oatmeal, rye, barley and corn provide more nutrients and fiber than the refined white products. These foods generally provide 80-100 calories per serving:- 1 slice of bread
- 1/2 bagel or hamburger bun
- 1 ounce of ready-to-eat cereal
- 1/2 cup of cooked cereal such as oatmeal, grits, cream or wheat
- 1/2 cup rice, or pasta
- 1/2 cup corn or potato
- 1/2 cup barley
- 1 medium sized tortilla shell
- 4-6 low fat crackers
- FRUITS
Color is the key word with fruits. Fresh, colorful fruits provide protective plant properties called phytochemicals are beneficial to the body. Wash and eat the skin whenever possible. Servings are approximately 60-100 calories each.- 1 medium apple, banana, orange, pear, peach, etc. (medium size fruit)
- 2 small plums or apricots (small fruits)
- 1/2 cup berries
- 1/2 cup of chopped or cooked fruit
- 1/2 cup canned fruit - packed in its own juice
- 3/4 cup of fruit juice
- 1/4 cup dried fruit
- VEGETABLES
Again, the more color the better! Look for bright orange, yellow, green, purple and red vegetables. Studies show protective properties in the pigments that give fruits and vegetables their beautiful, brilliant colors! These foods are also low in fat and high in fiber. A general rule of thumb is that 1/2 to 1 cup veggies is under 50 calories.- 1 cup of raw leafy vegetables
- 1/2 cup of other vegetables - broccoli, onions, cabbage, carrots, tomatoes, green beans, yellow or zucchini squash, asparagus, etc - cooked or chopped raw
- 3/4 cup of vegetable juice
- 1 carrot
- 1/2 cup tomato sauce
- 1/2 cup cooked dry peas or beans
- MILK, YOGURT, AND CHEESE
Separated from the other "meat" or protein group due to the emphasis on calcium. Traditionally regular high fat dairy products are included here. Choose low fat or fat free alternatives when possible. Servings from this group can provide anywhere from 60-150 calories depending on fat content.- 1 cup of milk (preferably nonfat)
- 1 cup yogurt (preferably low-fat -- regular fruited yogurts can contain up to 250 calories)
- 1 1/2 - 2 ounces of processed cheese - Cheddar, American, Swiss, etc.
- 1/4 -1/2 cup cottage cheese (preferably nonfat or 1-2 percent fat)
- 1/2 cup pudding (preferably made with skim or soy milk)
- 1 cup fortified low-fat soy milk
- MEAT, POULTRY, FISH, DRY BEANS, EGGS AND NUTS
The primary protein group is traditionally thought of as the meat group but contains a vast array of different foods. Again, the key is to choose lean and extra lean products and the lessed processed the better for you. Since the group is huge and the calorie range is wide and can vary from 75-300 per serving. Check food labels for more specific information on calories.- 2-3 ounces of cooked lean meat including beef, pork, poultry - the less processed the better
- 3-5 oz fish or other seafood
- 1/2 - 1 cup cooked beans
- 1 egg, 2 egg whites or 1/4 cup egg substitute
- 2 tablespoons of peanut butter (counts as 1 ounce of lean meat)
- 2-3 oz. tofu
- 2-3 oz. tempeh
- 2 tablespoons nuts or seeds
- FATS AND OILS
Added fats/oils include oil used in cooking, margarine/butter/salad dressing/mayonnaise used as a condiment as well as cream cheese and sour cream. Try to limit all of these "added fats" to 1-2 tablespoons daily. Just as important, choose healthier fats, such as olive and canola oil. - SWEETS
These foods typically are calorie dense and nutrient poor and are not emphasized on the pyramid. If you do drink sweet drinks or eat alot of sweet foods, set a limit on your treats. Treats can be part of a balanced diet - the key is moderation and portion control!
Successful Weight Loss Methods.
According to a recent report from the U.S. Department of Agriculture, ANY DIET that limits calorie intake to 1500 calories per day will result in weight loss. However, this groundbreaking report emphasizes that only a diet that is moderate in fat and high in complex carbohydrates will help you keep weight off permanently.
"We basically tells you that you can loose weight on any of the diets, if you keep the calories down," says agriculture secretary Dan Glickman. "The trick is how you maintain that weight loss."
Most experts agree with this sound approach including Xavier Pi-Sunyer, MD, Director of the Obesity Research Center at St. Luke's Roosevelt hospital in New York: "based on the scientific knowledge we have this (a diet with no more than 30% of calories as fat and 20% of calories as protein daily) seems to be the most efficacious way to go and it is most likely the safest."
This U.S. Department of Agriculture report frowns at unorthodox but yet popular weight loss programs such as the high protein Atkins diet and other similar dietary regimes. While high protein diets seem to produce a significant weight loss in a quick amount of time such diets produce a greater loss of body water than of fat. Other evidence against these high protein diets include the fact that there are no controlled, randomized studies which support the loss of body fat even over the long haul. One other strike against them: there is no evidence that such diets help to reduce blood cholesterol or improve blood sugar levels.
This report is part of the government's attempt to help American's lose weight and keep it off. It comes in the wake of studies that show that at least half of adults are considered overweight or obese. Carrying excess body weight is a significant risk factor for heart disease, diabetes, arthritis and other chronic health conditions.
In addition to daily eating a moderate fat, high complex carbohydrate diet, regular exercise and social support are critical adjuncts in keeping weight off. 
