LEARNING TO LOSE WEIGHT

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Lose Weight and Eat Well With the 100 Calorie Diet’s Nutrition …

Did you know that with a little help from the USDA (United States Department of Agriculture), nutrition is actually very simple? The 100 Calorie Diet breaks it down for you in an easy to understand format. Let’s take a look. For optimal health and nutrition, the UDSA recommends you have the following each day:

Dairy Women3 Servings
Men3 Servings
The dairy group includes milk, yogurt and cheeses. Generally your serving would equal 1 cup of milk, 1 cup of yogurt, 1 1/2 oz. of natural cheese, 2 oz. of processed cheese, 1/2 cup of ricotta cheese or 2 cups of cottage cheese.

Grains
Women6 Servings
Men8 Servings
Grain products are foods made from wheat, oats, rice, cornmeal or grains. The grain group includes bread, rice, pasta, grits, oatmeal and cereals. Each serving would generally equal 1 slice of bread, 1 cup of cereal, 1/2 cup of cooked rice, 1/2 cup of cooked pasta, 1/2 cup cooked cereal, 1 small tortilla, 1 small biscuit, 1 small muffin, 1 small pancake, 1 small waffle, 3 cups popped popcorn, 7 crackers, 1/4 of a large bagel, 1/2 of an English muffin or 1 small piece of cornbread.

Vegetables
Women3 Servings
Men3 Servings
The 100 Calorie Food Counter lists all your vegetables. Each serving equals 1 cup raw or cooked vegetables, 1 cup vegetable juice or 2 cups of raw leafy greens.

Fruit
Women2 Servings
Men2 Servings
The 100 Calorie Food Counter lists all your fruits. Generally, a serving equals 1 cup of fruit, 1 cup of fruit juice or 1/2 cup dried fruit.

Oil
Women6 Servings
Men6 Servings
Oil is an important part of nutrition. In this category are oils, margarine, mayonnaise, fat based salad dressings, nut butters, nuts, seeds and avocado. Make sure to have oils from a natural source like fish, nuts and vegetables. Limit oils containing saturated fat, trans fat and cholesterol. Generally, each serving equals 1 teaspoon oil, 1 teaspoon margarine, 1 teaspoon mayonnaise, 1 teaspoon fat based salad dressings, 1 teaspoon of nut butter, 1/3 oz. nuts, 1/3 oz. seeds or 1/6 of a medium avocado.

Protein
Women6 Servings
Men7 Servings
The protein group includes beef, pork, lamb, poultry, fish, beans, peas, eggs, nuts, seeds and nut butters. Make sure to choose lean cuts of meat and poultry. Each serving equals 1 oz. of beef, 1 oz. of pork, 1 oz. of lamb, 1 oz. of poultry, 1 oz. of fish, 1 egg, 1/2 oz. of nuts, 1/2 oz. of seeds, 1 tablespoon of nut butter, 1/4 cup cooked beans, 1/2 cup bean soup, 1/2 cup of pea soup, 1/2 cup of tofu, 2 tablespoons hummus, 1 oz. of tempeh or 1/2 of a soy or bean burger.

That’s all there is to it! The 100 Calorie Diet has a secret weapon to help you keep track of your nutrition - The 100 Calorie Food Journal which has a Nutrition Made Easy section with check off boxes for all these food categories. As you eat from a food group, you simple check off a box. At the end of the day, you can easily see how healthy you’ve eaten that day by how many boxes are checked off. Let’s all eat healthy The 100 Calorie Way!

Make sure to eat a variety of foods everyday. When was the last time you ate the recommended servings of vegetables and fruits? They are so very important for you. Eat the colors of the rainbow; red and yellow and pink and green, purple and orange and blue. Yummm. Think juicy red apples, yellow squash, pink grapefruits, green beans, purple eggplants, delicious orange oranges and vine ripe blue blueberries. You can use The 100 Calorie Food Counter to show the amount of all these foods you can have for about 100 calories. Learn to live the 100 calorie lifestlye!

Lose Weight Pounds When You Are 50 Lbs Overweight Weight LossPeople who eat breakfast lose more weight and lose weight faster than those who don’t. Great diet breakfasts include oatmeal and yogurt based fruit smoothies. You should also add exercise to your lose weight pounds program. … And, more vigorous cleaning such as 20 minutes of scrubbing your floors on your hands and knees burns over 100 calories. Even playing with your kids can help you lose weight. 30 minutes of vigorous play can burn off 200 calories.7 WAYS TO Burn down 100 CALORIES7 WAYS TO Burn down 100 CALORIES. To lose weight and body fat you MUST create a calorie deficit. Two of the major players to create that deficit are: 1. Cutting out excess calories in your diet, and. 2. Burning calories through exercise.Low carb diet to lose weightWhen she’s in the hospital, they usually put her on a 1600 calorie diet, so maybe thats where I should start and just watch the carb intake? On a 1600 calorie diet, whats a good portion for carbs.

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