MoonDragon's Nutrition Information: Diets
WEIGHT REDUCTION DIET
This is a simple "exchange list" diet for individual who want to lose weight. The goal of diet therapy is to reduce caloric intake to a level that can be safely and comfortably tolerated. Usually diets that provide 1200 to 1500 calories a day are acceptable for most people. However, you and your health care provider should determine the appropriate amount of calories required for your weight, height, activity level and general health. The example shown is for a 1200 calorie per day menu. It may be modified by adding more food portions.
Note: Women who are pregnant or breastfeeding should NOT diet during these times. It is very important to consume extra calories in the form of wholesome, nutritious foods in order to lay the building blocks for the development of your baby and to maintain adequate reserves within your own body. This diet is NOT for pregnant or breast-feeding women.
Plan your breakfast, lunch and dinner meals by selecting items from the appropriate food list. This sample diet allows you one fruit portion, one starch and one milk for breakfast. You may choose cereal with banana and milk. Coffee or tea are "free" items (but for health reasons, should be kept to a minimum). Amounts of each portion are indicated in each food list. Portions can be interchanged among breakfast, lunch and dinner as long as the total for the day does not exceed those indicated. For example, you can eat all your fruits for breakfast if desired, but do not exceed 4 portions for the day.
The Dietary Guidelines for Americans outline what people should eat to stay healthy. The guidelines include:
- Eat a variety of foods.
- Balance the foods you eat with physical activity - maintain or improve your weight.
- Choose a diet with plenty of grain products, vegetables and fruits.
- Choose a diet low in fat, saturated fat and cholesterol.
- Choose a diet moderate in sugars.
- Choose a diet moderate in salt and sodium.
- If you drink alcoholic beverages do so in moderation.
The United States Department of Agriculture (USDA) Food Guide Pyramid is a diet to help individuals meet the dietary guidelines. Each of these food groups provides some, but not all, of the nutrients that people need. Foods in one group can not replace those in another. For good health all are needed.
SUGGESTED MEAL PLANS
Approximately 1400 Calories Per Day Diet
Daily Portions From Food Lists
(Raw Vegetable as desired)
(Raw Vegetable as desired)
FRUIT SUBSTITUTE LIST
(60 calories, 15 grams carbohydrates): A Portion is 1 small piece or 1/2 cup (unless listed).
Apples (Juice or Sauce) Apricots (4) Apricots, dried (7 halves) Banana (1/2) Blackberries (3/4 cup) Cantaloupe (1/3) Cherries (12 or 1/2 cup) Fruit Cocktail Grapefruit or Juice Grapes (15) Grape Juice Lemon
Orange or Juice Peach Pear Pineapple (3/4 cup fresh) Plums (2) Prunes (3) Prune Juice (1/4 cup) Raspberries (1 cup) Raisins (2 tablespoons) Rhubarb Strawberries (10) Tangerine Watermelon (1 cup)
VEGETABLE SUBSTITUTE LIST
(25 calories, 5 grams carbohydrates, 2 grams protein): A Portion is 1 cup raw or 1/2 cup cooked.
Artichoke Asparagus Beans (green, wax or sprouts) Beets Broccoli Brussels Sprouts Cabbage or Sauerkraut Cauliflower Carrot Celery Cucumber Eggplant Endive
Mixed Vegetables Mushrooms Okra Onions Parsnips Peppers Peas Pumpkin Radish Rutabaga Spinach Squash Tomato Turnips
Note: some vegetables are shown in the Starch List.
STARCH SUBSTITUTE LIST
(80 calories, 15 grams carbohydrates, 2 to 3 grams protein, 1 to 2 grams fat): A Portion is 1/4 cup or as listed.
Angel Food Cake (1 ounce) Bagel (small or 1 ounce) Beans, canned (1/3 cup) Biscuit (2-1/2 inch size, 1) Bread (1 slice) Bun (1/2) Cereal (3/4 cup, dry; 1/2 cup hot) Corn (1/2 cup) Cookies (fat-free, 1-2 small) Cornbread (2 inch cube) Cornstarch (2 tablespoons) English Muffin (1/2) Gelatin (1/2 cup) Graham Crackers (2)
Lentils, canned (1/3 cup) Matzo crackers (3/4 ounce) Pancake (4 inch size, 1) Pasta (1/2 cup) Pita Bread (6 inch size, 1/2) Popcorn, fat free (3 cups) Potato, white (1/2) Potato, sweet (1/3) Pretzels (5 small) Rice (1/3 cup) Rice cakes (2) Saltines (6) Taco-Shell (1) Tortilla (1 6-inch)
MEAT OR MEAT SUBSTITUTE LIST
(55 to 70 calories, 7 grams protein, 3 to 5 grams fat): A Portion is 1 ounce or 1/4 cup or as listed.
Beef (lean cuts) Cheese (skim milk) Cold Cuts or Frankfurters (95% fat free) Cottage Cheese (1/3 cup) Eggs (3 per week) Fish (all types)
Lamb (leg, roasted) Peanut Butter (1 tablespoon) Poultry (no skin) Pork (chops, ham, roast) Shellfish Soybeans, cooked (1/3 cup) Veal
FAT SUBSTITUTE LIST
(45 calories, 5 grams fat): Use non-fat or low-fat products when they are available.
Bacon, crisp (1 slice) Cheese, Cream*** (1 tablespoon) Coconut (2 tablespoons) Cream, light (2 tablespoons) Gravy (2 tablespoons) Margarine*** (1 teaspoon)
Mayonnaise*** (1 teaspoon) Nuts (6 to 10) Oils (1 teaspoon) Olives (5 large) Salad Dressing*** (1 tablespoon) Seeds (1 tablespoon)
***Portion amounts may be increased if using non-fat products (e.g. mayonnaise, 2 tablespoons)
MILK SUBSTITUTE LIST
(80 calories, 12 grams carbohydrates, 8 grams protein).
Skim Milk (1 cup)
Yogurt (1 cup plain non-fat, unsweetened except with sugar substitute)
(You may have these as desired).
Coffee, tea, sugar-free beverages Pickles, except sweet pickles Bouillon & Consommes All spices, herbs, flavorings Artificial sweeteners Catsup, mustard, soy sauce, vinegars Worcestershire sauce Sugar free gelatin
Raw salad greens - lettuce, parsley, romaine, spinach, watercress, endive, escarole, cabbage, Chinese cabbage, other greens Non-stick pan spray Lemon or lime juice Sugar substitutes
Purchase fruits fresh, fresh-frozen or canned unsweetened,or in natural juices. All juices should be unsweetened. Vegetable and fruit portions are for the edible amounts of the item. Allowed amounts of meats are after cooking; amounts shown are for edible parts only (excluding bones). Be sure to trim all extra fat away from meat prior to cooking. Remove skin from all poultry. Roasting or broiling of meats is preferred. If salt intake is limited, avoid foods high in sodium (pickles) and do not use salt at the table. Even though the diet should meet your nutritional needs, a vitamin and mineral supplement may be recommended by your health care provider. Everyone on a diet will experience an occasional setback. This does not mean failure. Long-term success is still possible. Combine your diet with eating behavior modifications to help you maintain the weight loss.
MoonDragon's Health & Wellness: Obesity Overview & Description
MoonDragon's Health & Wellness: Obesity Herbal Supplemental Suggestions
MoonDragon's Health & Wellness: Obesity Dietary & Holistic Recommendations
MoonDragon's Nutrition Information: Weight Control Diet
MoonDragon's Nutrition Information: Weight Loss Diet
MoonDragon's Nutrition Basics Information: Herbs & Nutritional Supplements
MoonDragon's Nutrition Index (Food Guide, Diets, Therapy)
MoonDragon's Nutrition Information: Diet Index
MoonDragon's Nutrition Information: Favorite Recipes Index
AROMATHERAPY: ESSENTIAL OILS DESCRIPTIONS & USES
Allspice Leaf Oil Angelica Oil Anise Oil Baobab Oil Basil Oil Bay Laurel Oil Bay Oil Benzoin Oil Bergamot Oil Black Pepper Oil Chamomile (German) Oil Cajuput Oil Calamus Oil Camphor (White) Oil Caraway Oil Cardamom Oil Carrot Seed Oil Catnip Oil Cedarwood Oil Chamomile Oil Cinnamon Oil Citronella Oil Clary-Sage Oil Clove Oil Coriander Oil Cypress Oil Dill Oil Eucalyptus Oil Fennel Oil Fir Needle Oil Frankincense Oil Geranium Oil German Chamomile Oil Ginger Oil Grapefruit Oil Helichrysum Oil Hyssop Oil Iris-Root Oil Jasmine Oil Juniper Oil Labdanum Oil Lavender Oil Lemon-Balm Oil Lemongrass Oil Lemon Oil Lime Oil Longleaf-Pine Oil Mandarin Oil Marjoram Oil Mimosa Oil Myrrh Oil Myrtle Oil Neroli Oil Niaouli Oil Nutmeg Oil Orange Oil Oregano Oil Palmarosa Oil Patchouli Oil Peppermint Oil Peru-Balsam Oil Petitgrain Oil Pine-Long Leaf Oil Pine-Needle Oil Pine-Swiss Oil Rosemary Oil Rose Oil Rosewood Oil Sage Oil Sandalwood Oil Savory Oil Spearmint Oil Spikenard Oil Swiss-Pine Oil Tangerine Oil Tea-Tree Oil Thyme Oil Vanilla Oil Verbena Oil Vetiver Oil Violet Oil White-Camphor Oil Yarrow Oil Ylang-Ylang Oil Aromatherapy
Healing Baths For Colds
Using Essential Oils
AROMATHERAPY: HERBAL & CARRIER OILS DESCRIPTIONS & USES
Almond, Sweet Oil Apricot Kernel Oil Argan Oil Arnica Oil Avocado Oil Baobab Oil Black Cumin Oil Black Currant Oil Black Seed Oil Borage Seed Oil Calendula Oil Camelina Oil Castor Oil Coconut Oil Comfrey Oil Evening Primrose Oil Flaxseed Oil Grapeseed Oil Hazelnut Oil Hemp Seed Oil Jojoba Oil Kukui Nut Oil Macadamia Nut Oil Meadowfoam Seed Oil Mullein Oil Neem Oil Olive Oil Palm Oil Plantain Oil Plum Kernel Oil Poke Root Oil Pomegranate Seed Oil Pumpkin Seed Oil Rosehip Seed Oil Safflower Oil Sea Buckthorn Oil Sesame Seed Oil Shea Nut Oil Soybean Oil St. Johns Wort Oil Sunflower Oil Tamanu Oil Vitamin E Oil Wheat Germ Oil
HELPFUL RELATED MOONDRAGON NUTRITION BASICS LINKS
MoonDragon's Nutrition Basics Index MoonDragon's Nutrition Basics: Amino Acids Index MoonDragon's Nutrition Basics: Antioxidants Index MoonDragon's Nutrition Basics: Enzymes Information MoonDragon's Nutrition Basics: Herbs Index MoonDragon's Nutrition Basics: Homeopathics Index MoonDragon's Nutrition Basics: Hydrosols Index MoonDragon's Nutrition Basics: Minerals Index MoonDragon's Nutrition Basics: Mineral Introduction MoonDragon's Nutrition Basics: Dietary & Cosmetic Supplements Index MoonDragon's Nutrition Basics: Dietary Supplements Introduction MoonDragon's Nutrition Basics: Specialty Supplements MoonDragon's Nutrition Basics: Vitamins Index MoonDragon's Nutrition Basics: Vitamins Introduction
NUTRITION BASICS ARTICLES
MoonDragon's Nutrition Basics: 4 Basic Nutrients MoonDragon's Nutrition Basics: Avoid Foods That Contain Additives & Artificial Ingredients MoonDragon's Nutrition Basics: Is Aspartame A Safe Sugar Substitute? MoonDragon's Nutrition Basics: Guidelines For Selecting & Preparing Foods MoonDragon's Nutrition Basics: Foods That Destroy MoonDragon's Nutrition Basics: Foods That Heal MoonDragon's Nutrition Basics: The Micronutrients: Vitamins & Minerals MoonDragon's Nutrition Basics: Avoid Overcooking Your Foods MoonDragon's Nutrition Basics: Phytochemicals MoonDragon's Nutrition Basics: Increase Your Consumption of Raw Produce MoonDragon's Nutrition Basics: Limit Your Use of Salt MoonDragon's Nutrition Basics: Use Proper Cooking Utensils MoonDragon's Nutrition Basics: Choosing The Best Water & Types of Water
RELATED MOONDRAGON HEALTH LINKS & INFORMATION
MoonDragon's Nutrition Information Index MoonDragon's Nutritional Therapy Index MoonDragon's Nutritional Analysis Index MoonDragon's Nutritional Diet Index MoonDragon's Nutritional Recipe Index MoonDragon's Nutrition Therapy: Preparing Produce for Juicing MoonDragon's Nutrition Information: Food Additives Index MoonDragon's Nutrition Information: Food Safety Links MoonDragon's Aromatherapy Index MoonDragon's Aromatherapy Articles MoonDragon's Aromatherapy For Back Pain MoonDragon's Aromatherapy For Labor & Birth MoonDragon's Aromatherapy Blending Chart MoonDragon's Aromatherapy Essential Oil Details MoonDragon's Aromatherapy Links MoonDragon's Aromatherapy For Miscarriage MoonDragon's Aromatherapy For Post Partum MoonDragon's Aromatherapy For Childbearing MoonDragon's Aromatherapy For Problems in Pregnancy & Birthing MoonDragon's Aromatherapy Chart of Essential Oils #1 MoonDragon's Aromatherapy Chart of Essential Oils #2 MoonDragon's Aromatherapy Tips MoonDragon's Aromatherapy Uses MoonDragon's Alternative Health Index MoonDragon's Alternative Health Information Overview MoonDragon's Alternative Health Therapy Index MoonDragon's Alternative Health: Touch & Movement Therapies Index MoonDragon's Alternative Health Therapy: Touch & Movement: Aromatherapy MoonDragon's Alternative Therapy: Touch & Movement - Massage Therapy MoonDragon's Alternative Health: Therapeutic Massage MoonDragon's Holistic Health Links Page 1 MoonDragon's Holistic Health Links Page 2 MoonDragon's Health & Wellness: Nutrition Basics Index MoonDragon's Health & Wellness: Therapy Index MoonDragon's Health & Wellness: Massage Therapy MoonDragon's Health & Wellness: Hydrotherapy MoonDragon's Health & Wellness: Pain Control Therapy MoonDragon's Health & Wellness: Relaxation Therapy MoonDragon's Health & Wellness: Steam Inhalation Therapy MoonDragon's Health & Wellness: Therapy - Herbal Oils Index
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