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Diet & Nutrition Message Board

Diet & Nutrition Board Index

Re: New to dieting
Sep 28, 2009

BREAKFAST: Do you like egg whites? If you do, you can always include more in your breakfast. Try about 3 or 4 (jumbo-size). That will help you to reach your protein requirement for the day. I would leave out the bread and peanut butter and go with the oatmeal idea. Then you could mix in a few nuts and grapes (or other fruit).

LUNCH: Salad is a good idea and be sure to make it a BIG salad. Use a salad bowl and fill it up! You can include all kinds of vegetables, cooked and/or raw. For protein you can add 3/4 cup of beans in the salad. Then you can have one slice of 100% whole grain toast with the salad. For variety you can use different beans every day and different vegetables. For dressing use extra virgin olive oil and lemon juice (about 2 teaspons of each). One serving of fruit (one small apple or half of a large apple).

DINNER: Chicken breast is a good idea. If you don't want to repeat the salad you can just make some cooked vegetables like broccoli or cauliflower. You could stick with raw vegetables for your lunchtime salad and have cooked vegetables for dinner. The variety comes in when you use different vegetables. Instead of having another slice of bread you can make one serving of whole grain rice. (Best put the bread in the freezer if you're only going to use one slice per day.) One serving of fruit (one kiwi, one small orange or 1/2 of a medium banana etc.).

Note: This is not the weight-loss board so my suggestions are intended for better health. Enjoy, and be healthy.

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