Commit to eating a combination of 4 - 6 small meals and snacks everyday
To succeed, you must plan ahead by packing your foods the night before.
Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
Eat your foods slower.
Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
Avoid foods that are high in fat and calories.
Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.
Here is a sample low fat diet plan (1300 calories).
Breakfast | ||
| Amount | Item | |
| 12 ounces | coffee-w/caffeine | |
| 1 each | Bagel-plain, Lenders Bake Shop | |
| 2 tbsp | Peanut butter- creamy | |
| 1 tbsp | Cream, fluid, half and half | |
| Total: | ||
| AM Snack | ||
| Total: | ||
| Lunch | ||
| 3 ounces | chicken breast/ white meat | |
| 12 ounces | Coca cola- diet w/ caffeine | |
| .25 cup | Croutons-plain | |
| 1 large | Salad-lrg. Garden w/tomato and onion | |
| 4 tbps | Thousand island-reduced cal. Kraft | |
| Total: | ||
| PM Snack | ||
| 1 each | apple-medium with peel | |
| Total: | ||
| Dinner | ||
| 3 ounces | chicken breast/ white meat | |
| 1 cup | pasta, corn cooked | |
| 1 small | salad-sm. Garden w/tomato, onion | |
| 2 tbps | thousand island- reduced cal. Kraft | |
| Total: | ||
| Grand Total: | ||
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