THE 90/10 PLAN
This plan is based on a 90/10 food strategy: 90 percent healthy foods and 10 percent fun foods. All daily menus have been calculated at approximately 1,400 to 1,600 calories. You can use the following food guidelines to help you.
90 percent healthy
Give it a try and see if it can help you! Thanks to TODAY Health for the above information. Please go to their link for more details regarding healthy foods and healthy living.
Happy Summer Everyone!
That's my take :)
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| www.aperfectworld.org/ |
Hi Everyone,
Finally Summer is here and the sun is out! A summer goal for many women is to look great in a bikini (or in whatever you consider your favorite summer attire). For me summer attire means Capri shorts and light t-shirts. In an effort to help everyone look and feel great this summer, I found this great food guideline written by nutritionist Joy Bauer on TODAY Health at http://today.msnbc.msn.com/. I think this could be an easy way to lose weight, get healthy and feel better. Are you up for the challenge?
THE 90/10 PLAN
This plan is based on a 90/10 food strategy: 90 percent healthy foods and 10 percent fun foods. All daily menus have been calculated at approximately 1,400 to 1,600 calories. You can use the following food guidelines to help you.
90 percent healthy
- One serving of high-quality starch with each meal (or three total servings for the day.) One serving = 1 slice whole wheat bread (or, two slices reduced calorie bread), 1/2-cup cooked brown rice or whole wheat pasta, 1 small whole wheat pita bread (70 calories), 1/2 large whole wheat pita bread, 1/2 medium white baked or sweet potato, 3/4-cup whole grain breakfast cereal (120 calories or less), 1/2 cup dry plain oatmeal, 1/2 whole grain English muffin, 1/2 cup peas, corn, starchy beans (for example kidney beans or chickpeas), or acorn or butternut squash.
- Two daily servings of fresh fruit. (They can be eaten with meals or snacks.)
One serving = 1 medium piece of fruit, 1 small banana, 1/2 mango, 1/2 papaya, 1 cup berries, or fruit salad. - Unlimited vegetables throughout the day. One serving = 1 cup raw or 1/2-cup cooked. Try to count peas, corn, and potatoes as starch. (See above.)
- Lean protein with each meal. Appropriate portions are 3 to 5 ounces of lean meat, chicken, fish or tofu; or 1 cup skim milk, non-fat yogurt or 1 percent reduced-fat cottage cheese; or 1 to 2 ounces of nonfat or low-fat sliced cheese; or 1 whole egg plus two egg whites.
- Limit the fats. They should be limited at each meal to the following: 1 to 2 teaspoons olive oil, or 1 tablespoon regular salad dressing, or 2 to 4 tablespoons low-calorie salad dressing, or 1 to 2 tablespoons nuts, or 1 tablespoon peanut butter, or 1 tablespoon healthy spread (light cream cheese, soft-tub, trans-fat-free margarine, guacamole, or reduced fat mayonnaise).
10 percent fun
10 fun foods
1 ounce dark chocolate
½ cup fat-free pudding
½ cup low-fat ice cream, frozen yogurt, or sorbet
1 low-fat ice cream pop (less than 150 calories)
7 cups of light popcorn
1 ounce baked chips
1 ounce pretzels
4 licorice sticks
1 cup natural applesauce
1 small bag of soy crisps
10 strawberries with 2 tablespoons reduced-fat whipped topping
1 baked apple with 1 teaspoon sugar and cinnamon
1 frozen banana
1 ounce dark chocolate
½ cup fat-free pudding
½ cup low-fat ice cream, frozen yogurt, or sorbet
1 low-fat ice cream pop (less than 150 calories)
7 cups of light popcorn
1 ounce baked chips
1 ounce pretzels
4 licorice sticks
1 cup natural applesauce
1 small bag of soy crisps
10 strawberries with 2 tablespoons reduced-fat whipped topping
1 baked apple with 1 teaspoon sugar and cinnamon
1 frozen banana
Happy Summer Everyone!
That's my take :)
