HEALTH & FITNESS PROGRAM
WEEKLY NUTRITION GUIDE
(use these links or scroll down the page)
(use these links or scroll down the page)
The "Daily Meal Guide" below is for you to use as an example to help you choose a proper balance of calories, fats, vitamins and minerals everyday. Use it along with the "Weekly Nutrition & Exercise Chart" (use the link at the bottom of this page) to choose, record and compare everything you eat.
After a week of recording your daily intake of food and water on the "Weekly Nutrition & Exercise Chart", compare it to the "Daily Meal Guide". Look for ways to improve your eating habits by substituting high fat and high calorie foods with more healthy ones.
Don't forget, you must read the labels and serving sizes and limit even "low fat" and "no fat" foods to one serving. See the "Read the Labels" section from the link at the bottom of this page.
Also, drink plenty of water. At least 6 - 8 glasses every day. More on days when you exercise or engage in any type of physical activity that makes you sweat.
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tangerine (1) peach (1) grapefruit (1) fig (raw) (2) blackberries (1/2 cup) strawberries (1 cup) guava (1) kiwifruit (1) cranberries (1 cup) cherries (10) watermelon (1 cup) apricots (3) grapes (1 cup) raspberries (1 cup) mulberries (1 cup) orange (1) honeydew melon (1/2) nectarine (1) pineapple (1cup) apple (1) blueberries (1 cup) pear (1) dried prunes (5) pomegranate (1) banana (1/2 large, 1 small) cantaloupe (1/2) dried dates (5) papaya (1) fruit salad (1 cup) mango (1) dried figs (4) dried fruit (1/2 cup) raisins (2/3 cup) fruit juices (8oz.) |
broccoli bok choy green beans corn peas beans eggplant asparagus brussels sprouts cabbage carrots green peppers spinach squash sweet potatoes tomatoes zucchini potato okra lettuce chile peppers cauliflower greens (beet, mustard etc.) artichoke beets celery cucumber mushrooms onion water chestnuts watercress yam rhubarb rutabaga scallions |
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raisin cracked wheat rye Syrian sourdough French wheat muffin marble English muffin bread sticks |
grape nuts nutri-grain wheat puffed rice raisin bran rice/wheat chex shredded wheat special K total wheaties cherrios oatmeal other hot and cold cereals with little sugar |
macaroni noodles spinach pasta tomato pasta brown rice |
bagels graham crackers multigrain waffles crackers pretzels |
Breakfast
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or 1 selection from Food Group #1 |
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or skim milk and 2 wheat, oatmeal or raisin toasts with jelly |
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or oatmeal with 1%, 2% or skim milk and 1 bagel with jelly or lite cream cheese |
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hard boiled, scrambled or cooked with cooking spray and 1 bagel with margarine and jelly and 8oz. glass of 1%, 2% or skim milk |
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from Food Group #2 and 1 selection from Food Group #3 |
Lunch
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or salad or vegetable soup |
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low fat dressing on Syrian bread |
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breast on oatmeal bread with lite mayonnaise or low fat salad dressing |
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food Group #2 and 1 serving from Food Group #4 |
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fruit bar |
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frozen fruit with non dairy low fat topping |
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from Food Group #1 |
Dinner
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or 12oz soda or 10oz glass of 1% milk |
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minestrone soup |
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Food Group #1 with lemon, vinegar or garlic |
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or chicken breast |
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tips with onions and peppers |
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or baked fish with lemon or low fat salad dressing |
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from Food Group #4 |
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potato with non fat butter flavored topping or low fat sour cream |
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made with carrots & onions and low fat salad dressing |
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steamed white rice or brown rice with lite soy sauce |
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from Food Group #2 |
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frozen fruit on angel food cake with non dairy, low fat topping |
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Food Group #1 |
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Snacks
(between meals)
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fruit |
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granola bar |
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fruit yogurt |
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from Food Group #1 |
These guides along with the "Weekly
Exercise and Nutrition Chart" and much more are available in the
"Health and Fitness for Children
and Amateur Athletes" book
by William P. Demers.
E-BOOK coming july 2008
