a healthy eating plan for me


My dietician has always encouraged me not to think in terms of following a ‘diet’.  Diets are somewhat defeatist.  They imply ‘temporary’, ‘drastic’ and (sometimes) ‘failure’.

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A better approach is to think in terms of a healthy eating plan that will last a lifetime.  I certainly like to keep track of what I eat, and a healthy eating plan gives me a guideline for comparison.

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I decided to design my own healthy eating plan.  I started by looking at Canada’s Food Guide to see how many calories I should eat per day.  Calorie intake varies by age, activity level, gender,  http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/1_1_1-eng.php  For my age, and low active life style, the chart says I should use 1850 calories per day.  I know from tracking my calorie intake on MyFitnessPal‘  app on my Ipad (http://www.myfitnesspal.com/), I am maintaining my weight with about 2200 calories per day.   I have decided to base my healthy eating plan on about 2000 calories per day.

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In designing my plan, I want to include the following things I know about myself:

  • evening eating is a huge problem for me
  • I have trouble keeping my morning blood glucose levels in check and so evening eating has to be minimized
  • my dietician told me a snack in the afternoon will help me combat evening hunger
  • I find I have more energy when I include protein in my breakfast
  • I like to have a snack mid-morning
  • I am in good control of my eating for both breakfast and lunch
  • I often don’t get enough milk products during the day
  • I have trouble limiting portion sizes
  • ‘red light’ foods for me are ice-cream, chocolate, chips, and (!) Greek yogurt

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Breakfast – usually cereal with milk or toast

Breakfast
Food Group Number of servings Sample serving
Bread  2 ¾ cup cereal
Milk  1 1 c milk
Fat
Fruit  1 banana, apple, pear
Vegetables
Protein  1 2 tbsp peanut butter

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Lunch – I usually have leftovers from dinner, soup and toast, or a sandwich

Lunch
Food Group Number of servings Sample serving
Bread  2 1/2 hamburger bun
Milk
Fat  1 mayo
Fruit  1 ¼ c dried fruit; 20 grapes
Vegetables  1 sliced red pepper
Protein  1 ½ c tuna packed in water

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Dinner – we have a healthy meal with potato, meat or fish, lots of vegetables and fruit for dessert.  At least once a week we have chili (good-for-us tomatoes and high fibre) or a salad-as-dinner  (green vegetables and fibre)

Dinner
Food Group Number of servings Sample serving
Bread  2 ½ cup canned corn, small potato
Milk
Fat  1 1 tsp olive oil margarine
Fruit  1 1/2 cup canned fruit
Vegetables  3 1 c lettuce, ½ c brussels sprouts
Protein  1 chicken breast; ¾ c beans

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Snacks – for me, a good snack is yogurt and crackers, a smoothie made with milk and fruit, crackers and cheese, or vegetable sticks

For my three daily snacks, I can choose from A, B,  or C:

Evening Snack A B C
Food Group Number of servings Sample serving
Bread  1 7 crackers
Milk  1  1 8 oz milk, 1 ¼ inch cube cheese,   yogurt
Fat  1 salad dressing
Fruit  1  1 1 cup strawberries; 20 cherries
Vegetables  1 1 carrot, ½ c broccoli
Protein

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Please note: my serving sizes may not be exact; for serving sizes, see Canada’s Food Guide (for example: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/fruit/serving-portion-eng.php)

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To summarize, this is my healthy eating plan for one day (approximately 2000 calories):

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Healthy Eating Plan Meals Snacks
Food Group Total Number of servings Breakfast Lunch Supper A B C
Bread  7  2  2  2  1
Milk  3  1  1  1
Fat  3  1  1  1
Fruit  5  1  1  1  1  1
Vegetables  5  1  3  1
Protein  3  1  1  1

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Best always, Alexandra

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