I thought with the holidays right around the corner it may be a good time to review some of the esesntials:
1. 2 oz. of protein for breakfast, serving size of a starch, fruit, cup of fat-free milk
2. 2 oz. of protein for lunch, serving size of a starch, veggie, yogurt or cup of fat-free milk
3. Fruit
4. 4 oz. of protein for dinner, serving size of a starch, veggie, PLUS an added fat (ie. light dressing, margarine, low-fat natural peanut butter, handful of nuts)
5. 100 - 130 calorie snack
Other key components:
1. Try to stay under 700mg of sodium per meal
2. Try not to go over 9g fat for dinner and 3g - 8g for lunch as well as breakfast
3. When looking at sugar avoid anything over approximately 12g
4. Cardio, cardio, cardio (3-4 times a week)
5. Drink lots of water
6. Avoid eating out and drinking alcohol
Hope these little reminders helped!
Weight - 119.2 lbs.
Exercise - 35 mins. Billy Blanks Cardio DVD
THURSDAY
Breakfast -
2 Kashi Waffles
1/4 cup sugar-free syrup
Banana
1 cup fat-free milk
Lunch -
Jenny Craig Turkey Panini
Carrots with fat-free ranch
sugar-free jello
fat-free yogurt
Snack -
2 clementines
Dinner -
2 oz. whole wheat pasta with 1/2 cup Healthy Choice Marinara
Broccoli with 1 tbsp. margarine
Snack -
Diet pop
100 calorie pack
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