Weight Management

Follow Pyramid for Diet Preparations

The United States Department of Agriculture came out with a food pyramid for those aged above 2. Called as MyPyramid, it is a dietary plan which allows you to create your own personalized weight loss plan. The uniqueness of this pyramid is that it does so without compromising on the nutrition provided.

The main feature of this dietary plan is that it provides you with a nutrient rich, low energy density diet. It would be low on calories but high on vital nutrients like minerals, vitamins, essential fatty acids, fiber and water. It would satisfy your hunger pangs without overburdening you with calories.

Here is a sample of such a diet plan.

Breakfast:
You will begin the day with a spicy breakfast burrito. Comprised of tortillas, black beans, scrambled eggs, and salsa, it would start your day on a light yet lip-smacking mode. You can wash down the burrito with a cup of fat-free milk or orange juice.

Lunch:
Lunch is the most important meal of the day as it supplies vital nutrients and energy to the body. It should comprise of chicken or roast beef sandwich. Further, the sandwich should be prepared using only whole-grain bread. Taste can be improved with the help of fresh lettuce, part-skim mozzarella, sautéed mushrooms, and yellow mustard.

Along with the sandwich, you can have 3/4 cup baked potato wedges. These would provide your body with the necessary carbohydrates. However, remember that the potatoes ought to be baked and not fried. Try to control your urge for them.

Dinner:
At dinner time, you can have a portion of fish. Go for a 5-ounce serving of broiled salmon. Prepare it with celery, onions and bread crumbs stuffed inside. Have it along with rice and slivered almonds. Further accompaniments can include half a cup of steamed/boiled vegetables. One example of the selected vegetable could be broccoli.

Before an hour of going to bed, round off your day with a cup of warm, fat-free milk.

If you get an urge to eat in between lunch and dinner, go for a light snack. An example could be a cup of cantaloupe. Otherwise, you can also go for protein bars.

Note: The same pattern of meals has to be repeated each day. However, in order to break the monotony, you can follow the following changes:

Breakfast:
On alternate days, you can switch between cold cereal with raisins and fat-free milk, slice of whole-wheat toast with margarine and jelly, cooked oatmeal with raisins and margarine and 3 buckwheat pancakes with margarine and maple syrup. You can also opt for fruits such as a banana, honeydew melon, strawberries.

Lunch:
In lunch you can switch between taco salad, Manhattan clam chowder and a smoked turkey sandwich on whole-wheat pita bread. Amongst other things, you can have brown rice. You can round off your lunch with an unsweetened drink, a cup of lemon-flavored ice tea or tomato juice.

Dinner:
You can update your dinner menu with dishes like vegetable stir fry with bok choy, tofu, and bell peppers, spinach lasagna with ricotta and mozzarella cheese, or grilled top loin steak. Amongst other things, you can choose from whole-wheat dinner roll, mashed potatoes, and brown rice.
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