1)
Low Carb Meal Plan Collection
2)
Weight Loss Meal Plan Collection
3)
40-30-30 Meal Plan Collection
4)
Hypertension Meal Plan
Collection
5)
Vegetarian Meal Plan Collection
6)
Vegan Meal Plan Collection
7)
Diabetic Meal Plan Collection
8)
Heart Healthy Meal Plan Collection
Low Carb Meal Plan Collection
This Meal Plan Collection is
offered at eight calorie levels, ranging from 1000
to 2400 calories.
Each calorie level in this
plan provides a
two week "initiation phase" and a two week "maintenance phase."
The first two weeks of this
plan are
similar in some ways to the Atkins Diet and the South Beach Diet.
However, in many ways, these Meal Plans are superior to both of
these popular plans.
The Low Carb Meal Plan is superior to the South Beach Diet in that it
offers a range of calorie levels for different weight loss needs. It is
lower in total fat and sodium. It adheres to the nutritional guidelines
established by the American Dietetic Association, the American Heart
Association, and the Food Guide Pyramid. The Low Carb Meal Plan is less
restrictive and is therefore easier to follow. These plans are
well-balanced in that they allow fresh fruits and carbohydrates in the
second two weeks. All four weeks of the Low Carb Meal Plan are rich in
fiber and monounsaturated fats.
The Low Carb Meal Plan is superior to the Atkins Diet because it
permits carbohydrates in the final phase (the third and fourth weeks)
and spares protein to help prevent ketosis. The Low Carb Meal
Plan is also low in total fat, low in saturated fat, and rich in
monounsaturated fat, making these plans heart healthy. All calorie
levels adhere to the nutritional guidelines established by the American
Dietetic Association, the American Heart Association, and the Food Guide
Pyramid. These plans are less restrictive than Atkins and easier to
stick with for most users.
To stimulate weight loss, carbohydrates are severely restricted in
the initiation phase of these Meal Plans. You are not allowed any
breads, rice, pasta, potatoes, baked goods, or fruit. You are allowed
normal size portions of poultry, meats, fish, eggs, cheese, nuts, and
vegetables. This diet is rich in monounsaturated fats. You will also be
using olive oil in cooking and in salad dressings. Both phases of this
Meal Plan include three meals and three snacks a day. By spacing your
food intake, you should be able to avoid hunger.
The second phase of the diet includes the foods allowed in the first
phase and introduces carbohydrates in the form of breads, rice, pasta,
baked goods, fruits, and dairy products. You will still continue to lose
weight, but the rate of weight loss will slow down. During this phase,
you will learn how to eat all foods in moderation, the key to
successful long-term weight maintenance. This phase of the Low Carb Meal
Plan Collection consists of a daily average of 55-65% carbohydrate
calories spaced throughout the day. Consumption of complex
carbohydrates, fruits, and vegetables are encouraged. Total fat is
controlled at a maximum of 30% of total intake and saturated fat is
limited to no more than 10% of total daily calorie intake.
The number of calories you need depends on your weight loss goals,
nutrition needs, and lifestyle. It is suggested that you work with your
registered dietitian and use WEIGHT LOSS WARRIORS™ to select the appropriate calorie
level based on your individual needs. Since the initial phase of this
diet is restrictive, we recommend you take a multi-vitamin/mineral
supplement daily.
You will find greater success on any diet if you include exercise and
activities in your regimen. For example, cutting back on 500 calories a
week will mean a deficit of 3500 calories a week. This is equivalent
to a weight loss of one pound a week or over 50 pounds a year! If you
also burn 500 calories a day in additional activity or exercise on top
of this food intake reduction, you can expect a weight loss of
approximately two pounds per week. An additional benefit of exercising during weigh
loss is that more of your weight loss will be in the form of fat rather
than lean body mass, which you do not want to lose. But keep in mind
that with weight loss, slow but steady wins the race. It's better to
lose one pound a week for a year than to lose ten pounds in your first
month only to spend the second month putting it back on.
TOP
Weight Loss Meal Plan Collection
This Meal Plan Collection is
offered at eight calorie levels, ranging from 1000
to 2400 calories.
The primary goal for these Meal Plans is to deliver a healthy,
balanced eating plan that is nutritious, low in calories, and relatively
low in fat. As with all calorie restriction diets, it is wise to consult
with your dietitian or physician before starting. We recommend you drink
at least 64 ounces of water each day and strongly consider taking a
daily multi-vitamin/mineral supplement since your food intake will be
restricted. Taking the supplement will help assure you are getting
adequate nutrition.
If you use the 1000 calorie
Meal Plan, we recommend you use it as a "Quick Start" plan and follow it
for only two of the four weeks provided in this plan. This plan is very
low in calories and should be followed long term only under the advice
of your dietitian or physician.
The average composition of each Meal Plan ranges from 55-65%
carbohydrate calories, 15-20% protein calories and 15-25% fat calories.
These plans follow the guidelines of the Food Guide Pyramid and
encourage the consumption of fruits and vegetables. The "Five-a-Day" rule applies.
The number of calories you need depends on your weight loss goals,
nutrition needs, and lifestyle. It is suggested that you work with your
registered dietitian and use WEIGHT LOSS WARRIORS™ to
select the appropriate calorie level based on your individual needs.
You will find greater success on any diet if you include exercise and
activities in your regimen. For example, cutting back on 500 calories a
week will mean a deficit of 3500 calories a week. This is equivalent
to a weight loss of one pound a week or over 50 pounds a year! If you
also burn 500 calories a day in additional activity or exercise on top
of this food intake reduction, you can expect a weight loss of
approximately two pounds per week. An additional benefit of exercising during weight
loss is that more of your weight loss will be in the form of fat rather
than lean body mass, which you do not want to lose. But keep in mind
that with weight loss, slow but steady wins the race. It's better to
lose one pound a week for a year than to lose ten pounds in your first
month only to spend the second month putting it back on.
We hope you design a sensible weight loss regimen that fits your
requirements and your lifestyle needs. We also hope you find these
recipes delicious as well.
TOP
40-30-30 Meal Plan Collection
This Meal Plan
Collection offers the caloric ratio popularized by Dr. Barry Sears at eight calorie levels, ranging from 1000
to 2800 calories.
The primary goal of this Meal Plan is to stay "in the
Zone" - that balance among carbohydrates, protein, and fat, for all
meals and snacks through out the day in the ratio of 40% carbohydrates,
30% protein, and 30% fat. Each recipe and snack is held to within 3% of
being a 40/30/30 calorie ratio. This variation is well within the margin
of error introduced by variations in measurements and variations in the
actual nutrients found in foods (which often vary +/- 5%). These
recipes, if found in Zone diet cookbooks, would be readily identified as
Zone recipes.
These plans emphasize as wide variety of healthy
vegetables. The leanest cuts of protein are selected in each recipe to
reduce the overall saturated fat content. These plans provide the kinds
of fats that our bodies need for health. These fats are provided
primarily in the form of Omega fats. Olive oil is used most of the time,
but you may substitute a healthy oil of your choice if you wish… Canola
or flax oils may be good alternatives.
There are no grains in this Meal Plan because they
are high on the Glycemic Index. The carbohydrates sources included in
these plans complex carbohydrates that are low on the Glycemic Index.
The higher the Glycemic Index of a carbohydrate, the quicker it enters
the bloodstream as a sugar. All carbohydrates - simple or complex - have
to be broken down into simple sugars before entering the blood stream
being absorbed by the body. Because of this, simple carbohydrates tend
to raise the insulin level very fast and cause the body to store the
sugar and prevent the body from using its stored body fat. This also
causes the 'highs" and" lows" of eating unbalanced meals and explains
why so many people are ready for a siesta at 3:00 in the afternoon after
eating fettuccini with cream sauce for lunch.
These Meal Plans can be used "as is" or serve as the
starting point for you to modify into a customized plan for yourself or
for your clients. Please observe the serving amounts very carefully to
assure the proper calorie count and trust your measuring cup, not your
eyes.
TOP
Hypertension Meal Plan
Collection
This Meal
Plan Collection is offered at eight calorie levels, ranging from 1200
to 3000 calories.
The Hypertension Meal Plan Collection
presented here is also known as the DASH Diet. It puts the findings of
both DASH studies into healthy eating plans at eight different calorie
levels. The goal, of course is to help you alter your eating habits to
lower your blood pressure to a healthier level.
High blood pressure - hypertension - affects about
one out of every four adult Americans. This condition can be defined as
having a systolic blood pressure of 140 mmHg or higher and/or a
diastolic blood pressure of 90 mmHg or higher. Research indicates that
high blood pressure can be controlled by maintaining a desirable body
weight, engaging in physical activity, following a healthy diet,
restricting your salt and sodium intake, and by taking medications as
prescribed by your doctor.
This Meal Plan collection is based on the results of
the two studies… the DASH Study and the DASH-Sodium Study. The
DASH-Sodium study found that reducing dietary sodium intake lowers high
blood pressure. The DASH study found that blood pressures were affected
by dietary plans that are low in saturated fat, cholesterol, sodium, and
total fat, and rich in fruits and vegetables and low fat dairy foods.
This type of Meal Plan also includes whole grains, fish, poultry, and
nuts. It is rich in magnesium, calcium, protein and fiber.
This Meal Plan collection contains approximately
1500-2400 mg sodium each day (the two levels of two of the three Meal
Plans from the DASH-Sodium study). These Meal Plans also provide 55% to
60% of their calories in the form of carbohydrates, 15% to 20% of
calories from protein, and less than 30% of total calories from fat.
As with any significant dietary change, it is very
important to discuss this Meal Plan with your physician or RD prior to
making any drastic changes to your diet.
TOP
Vegetarian Meal Plan Collection
This Meal
Plan Collection is offered at eight calorie levels, ranging from 1000
to 2800 calories.
The primary goal for these Meal Plans is to deliver a
healthy, balanced eating plan that is high in nutrition. Each Meal Plan
includes eggs and dairy products, but excludes meat, poultry, and fish.
You will find these eating plans contain many fruits, vegetables, whole
grains, and "healthy" fats such as omega-3 and omega-6 essential fatty
acids - fats that tend to be lacking in the typical American diet. These
plans carefully control total calories and the PCF ratio (percent ratio
of Protein, Carbohydrates, and Fat). The PCF Ratio for these plans is
20-50-30.
Many of the recipes used in this plan include flax
seeds or flax seed oil and snacks often include nuts. It should be noted
that use of flax seed oil requires some care. Because the omega-3 fats
are fragile, heat destroys them. For this reason, flax seed oil should
be stored in the refrigerator and should not be used in cooking, but
added after cooking, as demonstrated in the recipes in this Meal Plan.
As a result of the reliance on plant-based foods,
these Meal Plans are naturally low in cholesterol. The wide variety of
fruits, vegetables, and whole grains also make this a high-fiber diet,
with the average daily fiber intake ranging from 28 grams for the 1000
calorie Meal Plan to 76 grams for the 2800 calorie eating plan.
It should also be noted that fruits and vegetables
are nutritionally dense foods that provide many nutrients per calorie.
In addition to the vitamins and minerals that we are able to measure and
track, these foods are known to contain an array of phytonutrients such
as lycopene, lutein, and many others that can help decrease your risk of
chronic disease.
Protein content is high despite the lack of animal
products. These Meal Plans provide 20% of calories in the form of
protein, most of which comes from sources that include dairy products,
eggs, soy products, and beans. By relying on plant sources of protein,
these plans are able to deliver substantial protein levels without the
high levels of saturated fat and cholesterol that often accompany
non-Vegetarian Meal Plans.
Linda also took precautions to keep harmful trans
fats to a minimum. These fats are present in products that contain
partially hydrogenated oils, which are used extensively in commercially
prepared foods. For example, the whole wheat AkMak crackers found in
many snacks were chosen specifically because they contain no trans fats.
Glycemic Index (a measure of the amount a food raises
blood sugar) was considered in the selection of carbohydrates used in
these plans wherever possible. Therefore, added sugar is kept to a
minimum as is white flour and other refined grains.
We're confident that these plans will provide you
with good nutrition... we hope you also find the recipes in these Meal
Plan delicious as well. It can be enjoyable to eat healthfully!
TOP
Vegan Meal Plan Collection
This Meal Plan Collection is
offered at eight calorie levels, ranging from 1000
to 2800 calories.
The most salient feature of this collection of Meal Plans is that
they contain no animal products. These plans exclude meat, fish,
poultry, dairy products, and eggs. Although a diet of this type can be
healthy, there are several considerations that every Vegan must address.
Because cholesterol is available only from animal sources, these Meal
Plans contain no cholesterol. They are also low in saturated fat, which
is also primarily found in animal products. (Interestingly enough, the
most highly saturated of all fats - the tropical oils - come from
plants.) The fat content of these Meal Plans average about 26% of total
calories, primarily from monounsaturated and polyunsaturated fats. The
frequent use of nuts and seeds in these plans provides the essential
Omega-3 and Omega-6 fatty acids as well. When eating flax seeds, be sure
to grind them up before eating them to allow for proper digestion and
absorption.
Protein is not the problem it was once thought to be. Protein intakes
between 15% to 20% of calories are maintained at all calorie levels in
these plans by including soy products, nuts, seeds, beans, and grains.
It is generally more difficult for Vegans to meet their requirements
for vitamins D and B12 and the minerals calcium and zinc. Vitamin D is
added to some soy milks and can be made in the body after exposure to
sunlight. Supplementation with this vitamin may be warranted in Vegans,
especially those who do not spend time in the sun.
Vitamin B12 is a particular problem for Vegans. Although our needs
for this nutrient are very small, this vitamin is found only in
animal-derived foods. Once again, choose B12-fortified soy milk and/or
rely on supplements to meet your requirements. Soy products are often
fortified with calcium as well, and this can help Vegans meet their
daily requirement for this mineral. Additional calcium sources for
Vegans include some green leafy vegetables, almonds, and sesame seeds.
Once again, a calcium supplement may be beneficial, especially at lower
calorie intake levels.
Meat is the richest food source for zinc, so Vegans must choose their
food wisely to meet their nutritional needs. Nuts, legumes, and whole
grains also contain zinc, so these foods should be eaten often, as
recommended in this Meal Plan. Users of the lower calorie Vegan Meal
Plans should consider supplementation of this nutrient as well.
Iron requirements in these Meal Plans are adequate at all calorie
levels except the 1000 calorie . These needs are met by including
legumes, dark green leafy vegetables, and iron-fortified cereals and
grains. It should be noted that 1000 calorie per day diets are not
recommended for the long term, as it is difficult to get all essential
nutrients at such a low calorie intake on any .
TOP
Diabetic Meal Plan Collection
This Meal Plan Collection is
offered at eight calorie levels, ranging from 1000
to 2400 calories.
As with all Meal Plans, please confer with your physician or
registered dietitian before making major changes to your eating habits.
Your physician or RD may suggest modifications to these plans... they may
want to evaluate you to determine the proper calorie levels for you as
an individual.
The main goal for these Meal Plans is to deliver a healthy, balanced
eating plan that is nutritious and relatively low in fat. We recommend
you drink at least 64 ounces of water each day and strongly consider
taking a daily multi-vitamin/mineral supplement.
The Diabetic Meal Plans offered here provide a daily average of 55-65% carbohydrate calories spaced through out the day. These plans encourage the consumption of complex carbohydrates, fruits and vegetables. Meal Plans of 1200
calories or fewer are very low in calories and should be followed long
term only under the advice of your physician.
Each Meal Plan takes both the Diabetes Food
Guide Pyramid and the Glycemic Index of foods into consideration. The
Diabetes Food Pyramid is divided into six food group sections. The base
of the pyramid - its foundation - is comprised of grains, beans and
starchy vegetables. Most of the food choices in these Meal Plans were
taken from this group. The tip of the Diabetes Food Pyramid is the
smallest section. This is the fats, sweets, and alcohol group. Very few
foods from this section were used in these Meal Plans.
If you are diabetic, you are likely aware that the Glycemic Index is
a tool that measures how rapidly a particular food can raise your blood
sugar. The "glycemic response" of a food is influenced by its portion
size, fiber content, ripeness, fat content, cooking time, and the food
preparation method used. Highly glycemic foods are best consumed during
and/or after exercise while low glycemic foods are best consumed before
exercise.
To see how carbohydrate intake affects your blood sugar, you may want
to monitor your blood 1.5 to 2 hours after meals. For good blood sugar
control, keep this level at 180 mg/dl or below. Consult with your
physician on the specifics of how you should monitor and when. The
proper calorie level for you will depend on your diabetes goals,
nutrition needs, and lifestyle. Please work with your doctor and your
registered dietitian to review these plans and make any modifications
required to create a Meal Plan that meets your individual needs. Bear in
mind that your physician may see a need to adjust your medications
depending on your carbohydrate intake and your activity level.
TOP
Heart Healthy Meal Plan
Collection
This Meal Plan Collection
follows the guidelines of the American Heart Association
and is offered at eight calorie levels, ranging from
1100 to 2800 calories.
The plans in this collection are designed to
provide approximately 15% to 20% of their calories in from protein, 45%
to 60% of calories from carbohydrate, and 20 to 30% from fat. These
plans are very low in saturated fat and rely on healthier fats such as
Omega fatty acids and healthy oils such as olive oil. These plans
limited cholesterol to a maximum of 300 mg daily.
These plans can help you reduce three of the major
risk factors for heart attack - high blood cholesterol, high blood
pressure, and excess body weight. Following a sensible Meal Plan can
also reduce your risk of stroke, because heart disease and high blood
pressure are major risk factors for strokes. This Meal Plan Collection
replies on an abundance of fresh deep water fish, boneless and skinless
chicken breast meat, fruits, vegetables, and whole grains.
The American Heart Association Eating Plan for
Healthy Americans is based on these new dietary guidelines, released in
October 2000:
-
Eat a variety of fruits and vegetables. Choose 5
or more servings per day.
-
Eat a variety of grain products, including whole
grains. Choose 6 or more servings per day.
-
Include fat-free and low-fat milk products,
fish, legumes (beans), skinless poultry and lean meats.
-
Choose fats and oils with 2 grams or less
saturated fat per tablespoon, such as liquid and tub margarines,
canola oil and olive oil.
-
Balance the number of calories you eat with the
number you use each day.
-
Maintain a level of physical activity that keeps
you fit and matches the number of calories you eat. Walk or do other
activities for at least 30 minutes on most days. To lose weight, do
enough activity to use up more calories than you eat every day.
-
Limit your intake of foods high in calories or
low in nutrition, including foods like soft drinks and candy.
-
Limit foods high in saturated fat, trans fat
and/or cholesterol, such as full-fat milk products, fatty meats,
tropical oils, partially hydrogenated vegetable oils and egg yolks.
Instead choose foods low in saturated fat, trans fat and cholesterol
from the first four points above.
-
Eat less than 6 grams of salt (sodium chloride)
per day (2,400 milligrams of sodium).
-
Have no more than one alcoholic drink per day if
you're a woman and no more than two if you're a man.
Following these Meal Plans will help you achieve
and maintain a healthy lifestyle. A healthy lifestyle means a healthy
body weight, a desirable blood cholesterol level, and a normal blood
pressure. Although not every meal needs to comply with the guidelines
above, it's important to apply the guidelines above to your overall
eating pattern at least several days each week.
In addition to improving your heart health, these
plans may also help reduce your risk for other chronic health problems,
including type 2 diabetes, osteoporosis (bone loss) and some forms of
cancer.
TOP |
