Meal plans?!


Question: ok so i started a new diet. i am 5'8" i weigh 280 and i really wanna lose some weight i have been going to the gym everyday since the 2nd of january because my school gives us free access to the gym there. i live in a pretty low income family so i was wondering what my options are for food. all the food that my parents buy is junk food PLEASE HELP!


Answers: ok so i started a new diet. i am 5'8" i weigh 280 and i really wanna lose some weight i have been going to the gym everyday since the 2nd of january because my school gives us free access to the gym there. i live in a pretty low income family so i was wondering what my options are for food. all the food that my parents buy is junk food PLEASE HELP!

http://www.righthealth.com/Health/The%20...
its a way to do it healthy not a crash diet


At the base of the pyramid are bread, cereal, rice, and pasta. These foods contain mostly carbohydrates. The foods in this group are made mostly of grains, such as wheat, rye, and oats. Starchy vegetables like potatoes, peas, and corn also belong to this group, along with dry beans such as black eyed peas and pinto beans. Starchy vegetables and beans are in this group because they have about as much carbohydrate in one serving as a slice of bread. So, you should count them as carbohydrates for your meal plan.

Choose 6-11 servings per day. Remember, not many people would eat the maximum number of servings. Most people are toward the lower end of the range.

Serving sizes are:

1 slice of bread
? of a bagel (1 ounce)
? an English muffin or pita bread
1, 6 inch tortilla
? cup dry cereal
? cup cooked cereal
? cup potato, yam, peas, corn, or cooked beans
1 cup winter squash
1/3 cup of rice or pasta


Vegetables


All vegetables are naturally low in fat and good choices to include often in your meals or have them as a low calorie snack. Vegetables are full of vitamins, minerals and fiber. This group includes spinach, chicory, sorrel, Swiss chard, broccoli, cabbage, bok choy, brussels sprouts, cauliflower, and kale, carrots, tomatoes, cucumbers, and lettuce. Starchy vegetables such as potatoes, corn, peas, and lima beans are counted in the starch and grain group for diabetes meal planning.


Further Reading...
Put the food pyramid to work for your busy lifestyle. Diabetes Meal Planning Made Easy helps you learn about the new diabetes nutrition recommendations and master the intricacies of each food group in the new pyramid.

Choose at least 3-5 servings per day.

A serving is:

1 cup raw
? cup cooked


Fruit


The next layer of the pyramid is fruits, which also contain carbohydrates. They have plenty of vitamins, minerals, and fiber. This group includes blackberries, cantaloupe, strawberries, oranges, apples, bananas, peaches, pears, apricots, and grapes.

Choose 2-4 servings per day

A serving is:

? cup canned fruit
1 small fresh fruit
2 tbs dried fruit
1 cup of melon or raspberries
1 ? cup of whole strawberries


Milk


Milk products contain a lot of protein and calcium as well as many other vitamins. Choose non-fat or low-fat dairy products for the great taste and nutrition without the saturated fat.

Choose 2-3 servings per day

A serving is:

1 cup non-fat or low-fat milk
1 cup of yogurt


Meat and Meat Substitutes


The meat group includes beef, chicken, turkey, fish, eggs, tofu, dried beans, cheese, cottage cheese and peanut butter. Meat and meat substitutes are great sources of protein and many vitamins and minerals.

Choose from lean meats, poultry and fish and cut all the visible fat off meat. Keep your portion sizes small. Three ounces is about the size of a deck of cards. You only need 4-6 ounces for the whole day

Choose 4-6 oz per day divided between meals

Equal to 1 oz of meat:

? cup cottage cheese
1 egg
1 Tbsp peanut butter
? cup tofu


Fats, Sweets, and Alcohol


Things like potato chips, candy, cookies, cakes, crackers, and fried foods contain a lot of fat or sugar. They aren't as nutritious as vegetables or grains. Keep your servings small and save them for a special treat!

Serving sizes include:

? cup ice cream
1 small cupcake or muffin
2 small cookies

ask your parents to buy stuff like fruit so you can snack on it or even rice is good. eat like 4-5 little meals a day.





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