MY DIET - This is becoming a real education on eating healthy foods. This makes 2-days in a row that I have been grocery shopping for low calorie, healthy and nutritious foods for my diet. I am learning that dieting is more than just eating less or smaller proportions. The most important thing is what you are eat and your daily intake of calories. I am learning a valuable lesson on staying in good health without being hungry. I will get back to this in a little while with some important things I have learned about different foods and calories. Ordinarily, I would be on a sedentary diet as I sit at my computer for most of the day. A typical sedentary diet would consist of about 2,000 calories a day. A more active routine would require more calories. So to loose weight I need to drop down to somewhere between 800 and 1,000 calories a day. So how do you have three daily meals, along with drinks and snacks throughout the day and be able to stay below 1,000 calories a day? That’s what I’ve been working on, trying to find foods that will keep me below 1,000 calories a day. Just as an example, Bar-S hot dogs are 170 calories for 1-hot dog and 130 of those calories are from fat. The buns for hot dogs are 110 calories and 10 calories are from fat. The Hebrew National 97-percent fat free hot dogs are only 40 calories with 10 calories from fat. Whole wheat bread is 70 calories and 10 calories from fat. Ketchup is 15 calories. Mustard has 0 (zero) calories and sauerkraut is 0 (zero) calories. So let’s make a meal and compare. Bar-S hot dog = 170 calories and 130 calories from fat. Hot dog bun = 110 calories and 10 calories from fat. Total = 280 calories and 140 calories from fat. And 2-hot dogs would be 560 calories and 280 calories from fat. Add a Coke = 110 calories and 0 (zero) calories from fat. The total would be 670 calories with 280 calories from fat. Hebrew National 97-percent fat free hot dog = 40 calories and 10 calories from fat. A slice of whole wheat bread is 70 calories and 10 calories from fat. Total = 110 calories and 20 calories from fat. And 2-hot dogs would be 220 calories and 40 calories from fat. Add a Coke ZERO = 0 calories and 0 (zero) calories from fat. The total would be 220 calories with 40 calories from fat. The difference is 450 calories less and 240 calories less from fat With 2 of the Hebrew National 97-percent fat free hot dogs on wheat bread with a Coke ZERO drink at 220 calories that leaves 780 calories for breakfast and dinner meals and snacks throughout the day. Eggs are 70 calories and whole wheat is 70 calories per slice. Breakfast with 2 eggs and a slice of whole wheat toast is 210 calories. So breakfast and lunch with 2 of the Hebrew National 97-percent fat free hot dogs on whole wheat bread comes to 430 calories. That leaves 570 calories for the dinner meal and snacks. So, let’s look at dinner. A good choice would be Whiting Frozen Fish Fillets are 77 calories with 12 calories from fat. If using the McCormick Golden Dip Fat Free Tartar Sauce, the calories are 30 per serving for a total of 107 calories for each fillet. So, if having 2, Whiting fillets with fat free tartar sauce that would be 214 calories. Without a side dish, we are at 784 calories for the day. A choice of possible side dishes could be; Baked Potato is 161 calories each Brown Rice is 216 calories per cup Lettuce, Cucumber and Tomato Salad is 12 calories per cup Canned Green Beans is 44 calories per cup Canned Spinach is 0 (zero) calories Canned Sauerkraut is 0 (zero) calories Canned Asparagus is 15 calories Canned Seasoned cooked cabbage is 30 calories Canned Seasoned Mixed Greens is 35 calories Canned Creamed Corn is 60 calories Canned Collard Greens is 20 calories Canned Mustard Greens is 10 calories Canned Okra is 25 calories Canned Carrots is 27 calories So, as an example let’s say you had 2 cups of a Lettuce, Cucumber and Tomato Salad would be 24 calories and Green Beans at 44 calories and Carrots at 27 calories for a total of 95 calories for side dishes and a daily total of 879 calories. That still leaves 121 calories for snacks and drinks, such as; Coke ZERO = 0 calories Diet Dr. Pepper = 0 calories Tea with “Sweet-N-Low” = 0 calories Coffee with “Sweet-N-Low” = 0 calories Fresh Baby carrots = 5 calories each Cucumber = 8 calories per half cup Grapes = 2 calories each Apple = 95 calories Plum = 30 calories Celery = 6 calories per stalk Cantaloupe = 23 calories per slice or wedge Honey Dew Melon = 57 calories per slice or wedge Dill Pickle Slices = 0 calories Small Orange = 45 calories. Half a Grapefruit = 52 calories Vodka and Grapefruit = 69 calories Strawberry = 4 calories in each Strawberry Fresh raw Carrot = 25 calories Fresh raw baby Carrot = 3 calories Half cup of Broccoli chopped = 15 calories Half cup Cauliflower chopped = 27 calories One cup Brussels sprouts = 38 calories One Ritz Cracker = 16 calories each One Wheat Thin Cracker = 9 calories each Jalapeno Pepper = 4 calories each Tomato, Fresh = 22 calories Lettuce, Shredded = 5 calories per cup Other possible Meal Entree’s calories Beef Round Steak = 220 calories for 4 ounces Beef Sirloin Tip Steak = 253 calories for 4 ounces Hamburger, single patty = 177 calories per 1/8 pound Hamburger, double patty = 354 calories per 1/4 pound Pork Chop = 202 calories each chop at 3.5 ounces each Pork Roast = 112 calories on a 4 ounce serving Pork Spare Ribs = 60 calories each Pork Spare Ribs Chinese = 240 calories for 4 spare ribs Ham Slice = 28 calories per ounce Cornish Game Hen = 147 calories per half Duck, Roasted = 227 calories in 4 ounce serving Chicken Marsala = 100 calories per ounce Chicken Marsala, Serving = 300 calories for 3 ounces Half Chicken Breast = 250 calories in each half breast One Chicken Leg = 264 calories One Chicken Thigh = 158 calories One Chicken Wing = 94 calories Turkey Breast = 29 calories per ounce Turkey Leg = 417 calories per leg Turkey Thigh = 192 calories on 4 ounce average size Turkey Sandwich Slices = 45 calories per slice Lamb Chop = 260 calories per chop at 3.5 ounces Fish, Whiting Fillet = 77 calories Fish, Cod Fillet = 80 calories Fish, Tilapia Fillet = 80 calories Fish, Salmon Fillet = 100 calories Bacon = 44 calories per slice Bratwurst Link = 196 calories per link Sausage Link = 196 calories per link Sausage Patty = 230 calories per patty Beef Liver = 516 calories Beef Meatloaf, Slice = 294 calories in 1 slice Beef Chuck Roast = 94 calories per ounce Beef Pot Roast = 282 calories in 3 ounce serving Beef Brisket = 94 calories per ounce Beef Brisket 3 ounce serving = 281 calories Beef T-Bone Steak = 80 calories per ounce Beef T-Bone Steak = 240 calories for 3 ounce serving Lobster = 129 calories per cup of lobster meat King Crab Meat = 82 calories in 3 ounce serving Shrimp, Small = 5 calories each Shrimp, Medium = 6 calories each Shrimp, Large = 8 calories each Shrimp, Jumbo = 14 calories each Shrimp, Jumbo Shrimp Cocktail = 120 calories for 3 ounce Lasagna = 408 calories in each square serving Macaroni Salad, Egg, Celery, Onion = 389 calories per cup Pancakes = 65 calories per ounce Pancake, 1 pancake = 260 calories for 4 ounces Pancakes, 2 pancakes = 520 calories for 8 ounces Grapefruit, Half = 52 calories per half Pizza, Slice = 284 calories per slice Snack food calories Large Boiled Egg = 78 calories Large Deviled Egg half = 63 calories Cheese, American = 94 calories per slice at 1 ounce Cheese, Swiss = 95 calories per slice at 1 ounce Cheese, Aged Swiss = 100 calories per slice at 1 ounce Cheese, Provolone = 98 calories per slice at 1 ounce Cheese, Cheddar = 113 calories per slice at 1 ounce Cottage Cheese = 222 calories per cup Peanut Butter = 94 calories per tablespoon Saltine Cracker = 13 calories each cracker Sardines = 25 calories each Orange, Small = 45 calories Orange, Medium = 62 calories Orange, Large = 84 calories So anyways, this is what I’ve been working on to figure out my daily calories and to stay at or below 1,000 calories per day. That’s real easy for the doctor to say, but I have had to look over all the foods I’m buying and make notes to myself while I do my grocery shopping. Now I need to arrange these food items into some reasonable menu of meals for each day and try to have some variations so as not to get bored in being on a diet. Although these are foods I have picked out for losing weight while on my diet, I will probably keep some of these foods when I’m done as part of my regular diet, so I can balance my diet to avoid gaining weight. You may copy and paste this information into a new document in your word processor and save it if you like.
Posted on: Sun, 23 Jun 2013 09:58:35 +0000