137. Put Your Menu on a Diet


Careful menu planning can make the difference between gaining, maintaining, or losing weight. Look at the caloric differences between the three meal plans shown in the table below. Make a point to plan each day’s meals in advance and select food items with their caloric value in mind. (Note: You can reduce calories without cutting back drastically on how much you eat simply by selecting low-fat foods.)

Chapter 5

  1. Weight Loss: Tipping the Scales in Your Favor

Breakfast

  1. •2 oz. sausage

  2. •2 eggs fried in 2 tsp. margarine

  3. •2 slices toast with 2 tsp. margarine

  4. •1/2 cup orange juice

  5. •1 cup coffee with 2 tsp. sugar and 2 tsp. cream


Lunch

  1. •Reuben sandwich (2 oz. corned beef, 1 oz. Swiss cheese

  2. •1 tbsp. mayonnaise, sauerkraut, 2 slices rye bread)

  3. •1 oz. potato chips

  4. •12 oz. diet cola


Dinner

  1. •2 martinis (3-1/2 oz. each)

  2. •T-bone steak (1 lb. raw, 6 oz, edible), broiled

  3. •Lettuce salad with 2 tbsp. Italian dressing

  4. •1/2 cup cooked broccoli, with 1/4 cup hollandaise sauce


Snacks

  1. •Cherry pie à la mode (1/6 of medium pie with 1/6 quart ice cream)

Calorie Counts for Three Different Menu Plans

1,200 Calories

4,000 Calories

2,200 Calories

Breakfast

  1. •1 egg fried in 1 tsp. margarine

  2. •1 slice toast with 1 tsp. margarine

  3. •1/2 cup orange juice

  4. • 1 cup 2% milk

  5. •1 cup coffee with 1 tsp. sugar and 1 tbsp. cream


Lunch

  1. •Reuben sandwich (same as on left)

  2. •12 oz. diet cola


Dinner

  1. •1 martini (31/2 oz.)

  2. •T-bone steak (same as on left)

  3. •Medium baked potato, with 1 tsp. margarine

  4. •Salad with 1 tbsp. Italian dressing

  5. •1/2 cup cooked broccoli, with 1 tsp. margarine


Snacks

  1. •1/6 quart ice cream

Breakfast

  1. •1/2 cup oatmeal

  2. •1 slice dry toast

  3. •1 small orange

  4. •1 cup skim milk

  5. •1 cup black coffee


Lunch

  1. •Chicken sandwich (2 oz. chicken, 1 tsp. mayonnaise, 2 slices whole wheat bread)

  2. •1 medium apple

  3. •4 carrot sticks

  4. •12 oz. diet cola


Dinner

  1. •8 oz. sparkling water

  2. •3 oz. baked fish

  3. •Medium baked potato with 1 tsp. margarine

  4. •1/2 cup cooked broccoli, with 1/2 tsp. margarine

  5. •1/4 cantaloupe

  6. •Black coffee


Snacks

  1. •1 cup skim milk

  2. •2 graham crackers