I know I did this before but I need to focus again…
My Pyramid Plan:
Goal = 1800 calories
- Grains = 6 ounces
- Aim for at least 3 ounces of whole grains a day.
- Vegetables = 2.5 cups
- Dark Green Vegetables = 3 cups weekly
- Orange Vegetables = 2 cups weekly
- Dry Beans & Peas = 3 cups weekly
- Starchy Vegetables = 3 cups weekly
- Other Vegetables = 6 1/2 cups weekly
- Fruits = 1.5 cups
- Milk = 3 cups
- Meat & Beans = 5 ounces
Aim for 5 teaspoons of oils a day.
Limit your extras (extra fats & sugars) to 195 Calories.
Reference: http://calbearmnm.com/mnm/journal.php?date=2008/09/23
Daily Intake (c/o http://www.healthcalculators.org/index.html):
Water: 53 ounces (1.6 liters/7 cups)
Carbohydrates: 257 grams
Protein: 70 g
Fat: 56 grams
Fiber: 22 g
Daily Intake based on 2,000 Calorie Diet (c/o http://mayoclinic.com/health/healthy-diet/NU00200):
Water: 2.2 Liters [Food = 20% of fluid intake]
Carbohydrates: 225-325 grams
Protein: 50-175 grams
Fat: 44-78 grams
Saturated Fat: 15 grams
Trans Fat: 2g
Cholesterol: 6 ounces (170 grams)
Fiber: 21-25 grams
Sodium: 1500-2300 milligrams
DAILY MENU:
Breakfast GRAIN 1 waffle (= 1 ounce) [83 (F 0.4)]
Breakfast FRUIT 1 Banana/Apple/100% fruit juice a day (= 1 cup) [63 (F 2.5)]
Breakfast/Snack GRAIN 1 Fiber One Chewy Bar [140 (F 9)]
Breakfast/Snack 1 Chewable Vitamin C Tablet [0]
Lunch MEAT 2 sandwich slice of chicken/turkey (= 2 ounces) [290]
Lunch GRAIN 2 slices bread (= 2 ounces) [250 (F 2)]
Lunch MILK 2 slices hard cheese (= 1 cup) [50]
Lunch VEGETABLES (Dry Beans & Peas) black/pinto beans, tofu [3 cups weekly] [W120 (F 10)]
Lunch VEGETABLES (Orange) carrots, sweet potato [2 cups weekly]
Lunch/Snack FRUIT 9 pieces of Dried Mango (= 1/2 cup) [200 (F 2)]
Lunch/Snack VEGETABLES (Dark Green) broccoli, spinach, lettuce [3 cups weekly] [W18]
Lunch/Snack VEGETABLES (Starchy) corn, green peas, white potatoes [3 cups weekly] [W270 (F 7)]
Dinner MEAT 1 small lean hamburger/small chicken breast half/fish (= 3 ounces) [244 (F 1.4)]
Dinner GRAIN 1 cup cooked rice/cooked pasta (= 2 ounce) [170]
Dinner VEGETABLES (Other) lettuce (iceberg or head), mixed vegetable juice [6.5 cups weekly] [W110]
Dinner/Snack GRAIN 1 cup cereal (= 1 ounce) [117 (F 0.5)]
Dinner/Snack MILK 1 cup milk (= 1 cup) [130]
{Dinner/Snack MILK 3 scoops ice cream/medium container yogurt (= 1 cup) [242]}
Calories: 1737 + W74 out of 1800
Fiber: 17.3 + W2.4 out of 22
Calorie Count c/o http://www.thedailyplate.com/ and http://www.thecaloriecounter.com/
Eggo Waffles
Calories – 83
Total Fat – 1.2g
Cholesterol – 8.8mg
Sodium – 154.7mg
Potassium – 50.1 mg
Total Carbohydrate – 15.5g
Dietary Fiber – 0.4g
Sugars – 1g
Protein – 2.5g
Apple
Calories – 55
Total Fat – 0.2g
Carbohydrate – 14.6
Dietary Fiber – 2.5
Protein – 0.3
Banana
Calories – 72
Total Fat – 0.3g
Potassium – 290mg
Carbohydrate – 18.5
Dietary Fiber – 2.1g
Protein 0.9
Dried Mango (1 serving = 40 grams = 1/3 cup)
Calories – 160
Sodium – 25mg
Total Carbohydrate – 40g
Dietary Fiber – 2g
Sodium – 25mg
Vitamin A – 20%
Vitamin C – 2%
Calcium – 4%
Iron – 2%
Fiber One Chewy Bar (oats & chocolate)
Calories – 140
Total Fat – 4g
Sodium – 90 mg
Total Carbohydrate – 29g
Dietary Fiber – 9g
Protein – 2g
Calcium – 10%
Iron – 2%
1 Chewable Vitamin C Tablet – 500 mg (833%)
Cereal – Cookie Crisp
Calories – 117
Total Fat – 0.9
Sodium 178.2mg
Potassium 27mg
Total Carbohydrate 26.4
Dietary Fiber 0.5g
Protein 1.2g
Vitamin A 10%
Vitamin C 10%
Calcium 10%
Iron 25%
Lactaid Milk (1/2 cup)
Calories – 65
Total Fat – 2.5
Saturated Fat 1.5g
Trans Fat 0g
Cholesterol 10mg
Sodium 62mg
Total Carbohydrate 6.5g
Dietary Fiber 0g
Protein 4g
Vitamin A 5%
Vitamin C 0%
Calcium 25%
Iron
Vitamin D 12.5%
Provalone Cheese in Subway (14g)
Calories – 50
Total Fat – 4g
Cholesterol – 10mg
Sodium 125 mg
Protein 4g
Vitamin A 2%
Calcium 10%
Italian Herb and Cheese Bread in Subway (82g)
Calories – 250
Total Fat – 5g
Cholesterol 10mg
Sodium 670mg
Total Carbohydrate – 41g
Dietary Fiber – 2g
Protein 10g
Vitamin A – 2%
Vitamin C – 10%
Calcium – 10%
Iron – 15%
Spicy Italian in Subway
Calories – 290
Cooked Rice 1 cup
Calories – 170
Potassium – 75mg
Total Carbohydrate – 38g
Protein 4g
Calcium 4%
Iron 15%
Thiamin (B1) – 25%
Folic Acid (Folate) – 25%
Breaded Chicken Breast
Calories – 244
Total Fat – 3.9g
Cholesterol – 73.3
Sodium – 416.2
Potassium – 432.7
Total Carbohydrate – 22.3
Dietary Fiber 1.4
Protein – 33.3
Plain Baked Potato
Calories – 270
Sodium – 25mg
Potassium – 1560mg
Total Carbohydrate – 61g
Dietary Fiber – 7g
Protein 7g
Vitamin C – 60%
Calcium – 6%
Iron – 15%
Caesar Salad
Calories – 18
Total Fat – 1.38g
Cholesterol 1.49
Sodium 40.25
Total Carbohydrate – 0.76
Protein 0.8g
Pinto Beans from Chipotle
Calories – 120
Total Fat – 1g
Sodium – 360mg
Total Carbohydrate – 22g
Dietary Fiber – 10g
Protein 7.5g
Vitamin A 4%
Vitamin C 4%
Calcium 4%
Iron 10%
V8 Passionfruit Tangerine (8 oz serving)
Calories – 110
Sodium – 70mg
Potassium – 600mg
Total Carb – 27g
Vitamin A – 15%
Vitamin C – 100%
Vitamin E – 10%
Calcium – 2%
Vanilla Ice Cream
Calories – 242
Total Fat – 18g
Cholesterol – 69mg
Sodium – 30mg
Total Carbohydrate – 18g
Protein – 2g
