An important part of losing weight and getting healthy is having a food plan. They aren’t hard to make- jus just have to know a few things.
First make a list of the foods you like. This is your food board. From these lists, you can form a “good-better-best” food options plan. Then, you can use those foods to plan your meals for the week. Using your Weekly Food Planner, you need to write what you’ll eat for the week, for both your meals and snacks. Having this WEEKLY PLANNER in front of you makes shopping and cooking easier, as well as help you keep things balanced and within goal!
How do you know what your goal calorie per day is? You figure out how many CALORIES you need to eat to reach your goal. How? .
- take your goal weight and multiply by 10
- add 300 (calories burned in exercise)
- this is your target calorie total for the day
How do you use up those calories? By having an EATING plan. Start by splitting your calorie allotment into 3 meals, 2 -3 snacks, comprised of 50-60% = protein, 25-30% = carbs, , and unlimited vegetables! Make sure you have a balance of good fats, too. Remember to eat every 3-4 hours throughout the day. Not eating is not good! Skipping meals will crash your metabolism!
So, what do you eat?? Almost anything!
MEATS & PROTEIN
All meats are good- just choose lean cuts, and remember to trim visible fats. At the deli, choose lean ham, turkey breast, chicken breast, roast beef. Like bacon? Pre-cooked is less fatty; turkey bacon is *less* healthy than pork. All fish/seafoods are good! And Eggs, too! Eggs are good, Egg Beaters are better, and egg whites are best! Nuts are also a great option, just stay with dry-roasted, and low salt. You can make you own nut butters in a food processor to keep them “clean”.
Your Mom was right! Eat your veggies! All vegetables are good. Try them roasted, baked, steamed, and grilled. Fruits are good, too, but avoid dried fruits for now. Fruit Juices are not the best choices, be careful of sugar content! -V-8, Fusion is a good choice. Making your own juice is great, too- I make raw juice all the time in my BendTec- using whole fruits.
Hood Countdown milk is a great resource! The chocolate version is great for chocolate cravings, too. If you like yogurt, Green yogurt is the way to go! Avoid the fruit on the bottom kind- add your own fresh fruit. As for cheese, low fat mozzarella, Alpine Lace Swiss cheese, soy cheeses are good choices. No American for now!
When you choose to use bread, make smart choices- like whole wheat, 7-grain, Ezekial bread is an awesome choice. White bread is NOT a good choice.Pitas and wraps are good alternatives to bread or rolls. Try making pizza on pita or wrap. Avoid white enriched, breadsticks, croutons, etc. Oatmeal is a great choice. Particularly the steel cut oats- cook them overnight in the crockpot! Avoid packaged/flavored oatmeal. Quinoa is a high-protein grain that is awesome in many ways. Great in soup, cooked in salads, as a side dish. Don’t eat white pasta when you have other healthier choices. Barilla 7-Grain is tastier than whole wheat pasta, but any whole grain is better than white!
- Drink Green Tea, at least 3 a day!
- Stay away from soda, even diet. Seltzer is ok.
- Swiss Miss 0 Fat hot cocoa is great!
- Need a sweet fix? Sugar free, fat free jello OR pudding is GREAT!
- Watch sodium content in canned soups! No more than<300mg
- Use mayo substitutes: horseradish sauce, ricotta, cottage cheese
- Avoid alcohol: you lose 3-4 day’s worth metabolism momentum
- Use healthy marinades, rubs, brining to bring flavor to your foods.
MAXIMIZING TIME MANAGEMENT
There are only so many hours in a day! Make things in advance to freeze or store so they are ready to go when you need them. it also helps to plan meals to maximize food Day 1- Roasted chicken – Day 2- chicken salad – Day 3- chicken soup. Helps save money, too! And, make your own when possible-soups, sauces, oatmeal, granola, smoothies etc. It will almost always be better for you if you make it yourself
SOME RECOMMENDED GADGETS
Here’s a few things that are time/sanity savers :George Foreman Grill or Hamilton Beach indoor grill- for quick, easy, fat free cooking! and a Ninja Mixer: great for smoothie making, as well as making mayo-type sauces. I, personally, have a BlendTec and LOVE it- pricy, but it does almost anything! A pizza stone is a great thing to have around, too!
I also love the ap, MyFitnessPal. Feel free to friend me- I’m Wendydelmo there!