New Year, New You Healthy Eating

Here's to a healthy me! This is my 1600-calorie diet plan.

2 servings legumes
3 servings category 1 vegetables (or more)
1 serving category 2 vegetables
4 servings protein
4 servings oil
2 servings nuts and seeds
2 servings fruit
1 serving dairy
1 serving whole grain

Legumes: 1 serving=110 calories (1/2 cup cooked). Includes split peas, beans, lentils, hummus, fat free refried beans, edamame, etc.

Category 1 vegetables: Unlimited. Includes asparagus, artichokes, bamboo shoots, bean sprouts, peppers, broccoli, brussel sprouts, cauliflower, celery, onion, cabbage, eggplant, green beans, greens, lettuce, mushrooms, okra, radishes, snow peas, sprouts, tomatoes, vegetable juice, water chestnuts, salsa, kelp, etc.

Category 2 vegetables: 1 serving=45 calories (1/2 cup). Beets, winter squash, sweet potatoes, carrots.

Protein: 1 serving=150 calories (3 ounces). Eggs, fish, poultry, lamb, tofu, Tempeh, soy burger, cottage cheese, mozzarella cheese, Parmesan cheese.

Oils: 1 serving=40 calories (1 teaspoon). Flaxseed oil, walnut oil, extra virgin olive oil, mayonnaise, olives, avocado.

Nuts and seeds: 1 serving=100 calories. 10 almonds or hazelnuts, 8 walnuts or pecan halves, 18 peanuts, 2 tablespoons pistachios, 1 tablespoon nut butter.

Fruits: 1 serving=80 calories. Apple, apricot, berries, cantaloupe, cherries, grapes, grapefruit, honeydew melon, mango, nectarine, orange, peach, pear, plum, tangerine, watermelon.

Dairy: 1 serving= 80 calories (6 ounces). Fat-free yogurt, soy milk, 1% milk.

Whole Grains: 1 serving=100 calories (1/2 cup). Rice, barley, bulgur, natural cereal, whole oats, whole grain rye, low-carb tortilla, whole wheat tortilla or pita.


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