Sun, Mar-09-03, 20:12
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New Member
Posts: 2
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Plan: Nutritionist
Stats: 230/221/160
BF:
Progress: 13%
Location: Richmond, VA
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A Balanced Meal
Hi,
Most food plans include three to four carbohydrate choices (45-60 grams) for each meal and one to two choices (15-30 grams) for each snack.
I just went to the Nutritionist for a food plan. She recommended 3 Carbohydrate Choices (or 45 grams of carbohydrate) with each meal. She said that if it is more than 5 hours between meals, I can have a 1 Carbohydrate Choice (or 15 grams) snack in the afternoon (meat) and 15 grams of carbohydrate in the evening for a maximum total of 165 grams Carbohydrates daily.
If I only have 2 Carbohydrate Choices (30 grams) per meal, it would add up to at least 90 grams daily.
If I only have 1 Carbohydrate Choice (15 grams) per meal, it would add up to at least 45 grams daily.
The food pyramid includes:
Fats/Sweets/Alcohol: use sparingly
Milk/Yogurt: 2-3 servings each day
Meat/Meat Substitutes: 2-3 servings each day
Vegetables: 3-5 servings each day
Fruit/Fruit Juices: 3-4 servings each day
Grains/Beans/Starchy Vegetables (Breads):
6 or more servings each day
Adapted from the Food Guide Pyramid, 1994.
I believe it is important to have a balanced meal which could include some whole-grains and fresh fruit, although I don't recommend fruit juice or dried fruit.
I have begun by cutting my portions in half, for example, half an apple instead of a whole apple, or 1/2 cup cereal instead of 1 cup of cereal with 4 oz. 1% milk instead of 1 cup of milk. Note: Subtract fiber from carbohydrates in cereal per nutritionist. A medium-size apple would count as 2 Carbohydrate Choices (or 30 grams). Eat small or medium-sized portions.
Breakfast is my favorite meal, I would rather have the 2-3 oz. meat/egg and 2 oz. fat for breakfast than for supper. She has recommended only 1 oz. meat/egg and 1 fat for breakfast. Breakfast is supposed to be the largest meal and supper the smallest meal. Carbohydrates may include grains (bread) or fruit for breakfast.
What does your food pyramid look like?
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