Diet Meal Plans Q & A

Ola Martinsson asked:


A 1200 calorie diabetic diet limits intake of carbohydrates, fats and proteins so that you get only 1200 calories per day and nothing more than that. You can use this diet to control blood sugar or to lose weight. You can take the help of a registered dietitian to plan your diet. While planning your diet always keep in mind that instead of large meals take small meals and increase number of meals, for example replace the regular three meal pattern (that is breakfast, lunch and dinner) with a six meal pattern by adding snacks between the meals. Always give preference to fresh food instead of refined and processed foods. Drink lots of water because it is calorie free and helps to flush away the toxins.

A 1200 calorie diet healthy breakfast will include one wheat bread with low fat butter or a cup of cereal with a boiled egg and one small fruit. For a lunch options are mixed salad, baked potato, and French bread pizza. You can also include some vegetables like broccoli, bell peppers, cabbage etc. For a dinner choose grilled chicken or fish and pasta salad or mix vegetable salad with some dressing. To ensure the right quantities of these foods you can take the help of a dietitian.

To plan a 1200 calorie diet above food list is not compulsory and you can make variation of foods and also manage calorie intake. This can be done with the exchange system. The exchange food system provides information about food content from which you can easily estimate calories in any food. It also helps to maintain the balance of carbohydrates, proteins, and fats throughout the day. Before developing diet plans you must know your nutritional requirement in terms of calories, then select the food from exchange list and plan your daily meal according to your calorie requirement.

The exchange system contains six different lists of foods and food from each exchange group is well defined so that one serving of each food contains the same amount of carbohydrates, proteins, and fat. These groups are starch/bread, vegetables, fruit, milk, meat and fat. From each food list a certain number of exchange choices are allowed, but amount and type of these exchanges are based on a daily exercise, insulin injections, blood pressure and body weight. The food substitution can be done only within an exchange list but not between lists even if they have the same calorie count. In the exchange lists some foods are free; these foods contain less than 20 calories per serving.

In 1200 calorie diet you can include per day five exchanges of starch/bread exchange group, two exchanges of vegetable group, three exchanges of fruit group, two exchanges of milk group, four exchanges of meat and three exchanges of fat group. Each exchange of starch/bread group contains 80 calories. In vegetable exchange group each group contains 5 grams of proteins, 5 grams of carbohydrates and 2 grams of fiber. In fruit exchange group each exchange contains about 60 calories. For a diabetic 1200 calorie diet avoid artificially sweetened milk and include skim or very low-fat milk and milk substitutes. When you choose meat remove the fat before cooking. You can include high fat meat exchanges maximum three times a week. Include fat exchange in very small amount. In this calorie diet avoid saturated and Trans fatty acid instead of that choose polyunsaturated or monounsaturated fats.

Drink lots of water because it is calorie free and helps to flush away the toxins. Did you know that flavored carbonated water has no calories, sugar, body, sweetener, color or preservatives?
The taste is fantastic, extremely refreshing and gives diabetics a great drink without any carbohydrates. Read more about flavored carbonated water concentrate at carbonatedseltzerwater

Fit Yummy Mummy!

Rachel Car Johnson asked:


I understand how you guys all feel.  When I first starting changing my lifestyle (and not by choice I might add) I was distraught with all of the things that I couldn’t have anymore.  I love bread!  I love pasta!  It’s not like I never have them, but I definitely incorporate low carb eating into my weekly lifestyle.  But in order to get into camera ready shape in a short amount of time, I decided to explore the wide world of low carb recipes and experimented, coming up with a great collection of delicious low carb recipes that make you more than satisfied while you drop that weight fast. 

Here is one that I love, and it’s actually a tasty vintage recipe from the 1960’s.  Hold on to your hats!

Avocados with Prawns Recipe

INGREDIENTS

3 Ripe Avocados 1 1/2 oz (45g) Small Cooked & Peeled Prawns or White Crab Meat Lemon Juice Salt & Pepper For the sauce: 1 tsp Lemon Juice 2 tbsp Olive Oil 1/4 tsp Dijon Mustard Pinch of Salt Pinch of Pepper

3 tbsp Red Tomato Chutney 1 tsp Tabasco Sauce

METHOD

Halve the Avocados and place on six individual serving plates. Squeeze a dash of Lemon Juice over each one and sprinkle with freshly grounded Salt & Pepper. Set aside.

For the sauce: Put the Lemon Juice, Dijon Mustard and Salt into a bowl and beat together until the Salt has dissolved. Slowly pour in the Olive Oil, continually beating. Add the Pepper. Add the Red Tomato Chutney. Add the Tabasco Sauce. Beat a little more until thoroughly mixed.

To this mixture now add the Prawns or Crab. Combine well. Adjust seasoning if necessary.

Spoon a serving of this mixture into each Avocado.

Now there are two ways to eat this.  You can eat this as an appetizer, which would serve 6 or you can serve three with two avocado halves each and a side salad.  Delicious!

A rule of thumb as well when you are creating your own dishes is stick to white meat, fish, shellfish and tofu as your main source of protein.  There are many recipes in both “The $100 Diet – How Naughty Pin Up Girls Stay THIN” as well as the new cookbook release entitled “The $100 Diet Presents The Official Come and Get It Recipe Book”.  You will be amazed at how much fun low carb eating can be, as well as how it makes you feel.  I also feel it is quite beneficial in the summer time, when heavier and saltier eating tends to make you feel the bloat in the heat.    Instead, try the low carb recipes I have created and have yourself feeling lighter and bouncier than ever.  Avoid that over-stuffed summer fatigue and get to feeling foxy!

Fit Yummy Mummy!

Jean Jitomir asked:


I developed the following recipe for mother’s day when my mom was on a low-carb diet. Though I am not an advocate of the particular diet she chose, I wanted to appease her sweet tooth, which had been neglected for nearly a month. I found that I needed about double the Splenda sugar equivalent to get an acceptable taste; the texture of these meringues is more delicate that the traditional version, due to the lack of sugar in the recipe.

The following recipe will require making an egg white foam and a hand mixer.

Pre-heat oven to 275 F

Ingredients:

4 egg whites (fresh, room temperature)

1 teaspoon vanilla extract

1 teaspoon almond extract

½ teaspoon cream of tartar

1½ cups Splenda

Directions:

1. Beat egg whites and extracts at a medium speed until thick and foamy.

2. Add the cream of tartar.

3. Slowly add the Splenda about ¼ cup at a time until stiff peaks form (turn mixer on high about after all Splenda is added).

4. Place large spoonful of the mixture on a large cookie sheet about 1 inch apart.

5. Bake for about 20-25 minutes or until golden and completely dry*

6. Turn the oven off and allow cookies to cool in the oven for one hour.

Nutrition: Variable based on the size of the cookies, but the only nutrition in the recipe is from the egg whites (about 12g protein total) and some starch mixed with the sucralose sweetener in Splenda.

* Meringues cookies do not fair well in humid environments; do not set out on a plate. Will keep for a week or two in an air tight container.

Fit Yummy Mummy!

Jenny P Edwards asked:


When time is tight and your energy is shot, these grab-and-go meals fit the bill for quick, low-cal fuel.

#1. Chick-Fil-A. 8-count chicken nuggets with honey-mustard sauce, fruit cup, diet soda. 13 grams of fat, 28 grams of protein, 375 calories.

#2. McDonald’s. Bacon Ranch Salad with grilled chicken and low-fat balsamic vinaigrette, iced tea. 12 grams of fat, 33 grams of protein, 300 calories.

#3. Taco John’s. 2 crispy tacos, diet soda. 20 grams of fat, 18 grams of protein. 360 calories.

#4. Quiznos. Cantina Chicken Sammie, cup of chicken noodle soup, iced tea. 7 grams of fat, 17 grams of protein, 335 calories.

#5. Wendy’s. Cheeseburger kids meals with mandarin orange cup and water. 11 grams of fat, 16 grams of protein.

#6. Panera Bread. You pick 2: Smoked turkey ****** sandwich on sourdough with everything, Low-Fat Vegetarian Garden Vegetable soup, iced tea. 10 grams of fat, 19 grams of protein.

Nutritional and Low Fat Diet Guidelines

When selecting a low calorie or low fat plan, make sure you are consuming a balanced and complete diet. For best results when selecting a low calorie or low fat meal plan, consume a balanced diet that includes 4-6 meals a day. If you’re on a tight schedule, plan your meals ahead the night before so you are not running around before work to whip your meal or even worse, skipping it all together and resorting to fat drenched junk food. As someone who’s battled weight loss myself, I know how challenging it can be.

These are very good portions of filling food. Since portions are often super sized these days, people’s expectations of what a “real” plate of food looks like is often skewed.

Fit Yummy Mummy!