Careful menu planning can make the difference between gaining, maintaining, or losing weight. Look at the caloric differences between the three meal plans shown on the following table. Make a point to plan each day's meals in advance and select food items with their caloric value in mind. (Note that you can reduce calories without cutting back drastically on how much you eat simply by selecting low-fat foods.)
Calorie Counts for Three Different Menu Plans
| 4,000 Calories |
2,200 Calories |
1,200 Calories |
| BREAKFAST |
BREAKFAST |
BREAKFAST |
2 oz. sausage; 2 eggs fried in 2 tsp. margarine
2 slices toast with 2 tsp. margarine
1/2 cup orange juice
1 cup whole milk
1 cup coffee with 2 tsp. sugar and
2 tbsp. cream |
1 egg fried in 1 tsp. margarine
1 slice toast with 1 tsp. margarine
1/2 cup orange juice
1 cup 2% milk
1 cup coffee with 1 tsp. sugar and 1 tbsp. cream |
1/2 cup oatmeal
1 slice dry toast
1 small orange
1 cup skim milk
1 cup black coffee
|
| LUNCH |
LUNCH |
LUNCH |
Reuben sandwich (2 oz. corned beef, 1 oz. Swiss cheese, 1 tsp. mayonnaise, sauerkraut, 2 slices rye bread)
1 oz. potato chips
12 oz. cola |
Reuben sandwich (same as on left)
12 oz. diet cola |
Chicken sandwich (2 oz. chicken, 1 tsp. mayonnaise, 2 slices whole wheat bread)
1 medium apple
4 carrot sticks
12 oz. diet cola |
| DINNER |
DINNER |
DINNER |
2 martinis (3 1/2 oz. each)
T-bone steak (1 lb. raw, 6 oz. edible), broiled
Large baked potato, with 1/4 cup sour cream
Lettuce salad with 2 tbsp. Italian dressing
1/2 cup cooked broccoli, with 1/4 cup hollandaise sauce |
1 martini (3 1/2 oz.)
T-bone steak (same as on left)
Medium baked potato, with 1 tsp. margarine
Lettuce salad with 1 tbsp. Italian dressing
1/2 cup cooked broccoli, with 1 tsp. margarine |
8 oz. sparkling water
3 0z. baked fish
Medium baked potato, with 1 tsp. margarine
1/2 cup cooked broccoli, with 1/2 tsp. margarine
1/4 cantaloupe
Black coffee |
| SNACKS |
SNACKS |
SNACKS |
| Cherry pie à la mode (1/6 of medium pie with 1/6 quart ice cream) |
1/6 quart ice cream |
1 cup skim milk
2 graham crackers |
SOURCE: The Weight No More® program, developed by the American Institute for Preventive Medicine, Southfield, Michigan, 1983, 1989.
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