SPECIMEN MENU FOR DIETING

Normal progressive Diet Programme [2000 calories]

BREAKFAST: 1.5oz cereal [110] * [1 helping=42 grams]; 2 egg white [30] [1 egg white [15];, 1 glass of orange juice [110]; 8 oz non – fat milk [88]; 1 tablespoon honey [65]; tea [0]; 1 banana [105] = 508 Calories.
LUNCH: 1 Boiled Unripe Plantain [150]; UGU vegetable soup [150] (3 cups ugu [75); 6 oz fatless beef [480] [3oz =240]; 1 glass fruit juice [95]; 1 apple[60].
= 905 Calories.
DINNER: 6 oz grilled fish [240] 3 oz 120]; pepper soup [150]; plain vegetable salad [150]; 1 glass grape fruit [50]= 590 calories.
508 + 905+ 590 = 2003 calories.

CRASH PROGRAMME [1200 CALORIES]
BREAKFAST: 1.5oz cereal [110] * [1 helping=42 grams]; 1 egg white [15]; 1 glass of orange juice [110]; 8 oz non – fat milk [88]; 1 tablespoon honey [65]; = 388 Calories.
LUNCH: 1 boiled medium sweet potato [160]; low fat stew/vegetable soup [150]; 3 oz grilled fish [120] ; 1 mango [80] = 510 Calories.
DINNER: 1 plain pancake [60]; 1 cup vegetable salad [150]; drumstick [75]; 1 slice pineapple [25] =310 calories.
388 + 510+ 310 = 1223 calories.

If you need to snack, snack on fruits and vegetables. The following are fruits and vegetables and their appropriate calories. 1 Tomato, 5 garden eggs/egg plants, one slice of pawpaw, one slice of pineapple [25 calories], 1 carrot [30 calories], 10 grapes, 1 peach, 1 tangerine [35 calories], 1 slice water melon [40 calories]. Grapefruit, cherries [50], 1 apple/ orange [60], mango [80], 1 cut coconut [100 calories] 1 banana [105 ].

Avoid high calorie foods like cheese [cheddar] 1 oz [115]; ginger ale, 12fl oz [125]; beer [reg], 12 fl oz [150, fruit cake –1 piece [165], 1 doughnut [235]; rice 1 cup [230]; potato salad 1 cup [360].

Resolve today to change the way you think about food. Change your lifestyle, stay healthy, stay trim and live longer! Check your calories, chart and make smart choices everyday, so you do not end eating high calorie foods which you cannot burn off easily.

Generally, increase your fruit and vegetable intake while you reduce your carbohydrate intake to ensure you have your regular supply of anti-oxidants to help fight diseases.