If you are obese and your doctor has recommended that you lose weight, it can be initially confusing to go about losing weight, especially when it comes to an eating plan. Changing your eating habits can be frustrating. Meal planning and creating a menu can be a key strategy to help start your weight loss.
Identification
First, identify healthy foods you enjoy eating, and make a list of them. Then decide which foods you can use to make into meal items. Try to choose meal items that you can realistically cook or prepare, given your schedule. For example, if you like baked chicken, choose lean pieces, such as chicken breasts or thighs, and consider the time to prepare the baked chicken.
To find low-fat foods and healthy options, you can refer to the Mayo Clinic Exchange Lists. Although these exchange lists are designed for people with diabetes, they can also be used to help identify healthy food choices and portions. My Pyramid.gov also has a menu planner and food plan you can use to access and plan a healthy menu.
Significance
You need to focus on why you are changing your eating habits and creating a menu plan, which is to become healthier and lose weight. Having a purpose for what you are doing helps make it a constant goal to try to accomplish. Keep that goal in mind as you forge healthy eating habits.
Features
Food choices you should include in your menu include whole grains, lean meats, fruits, vegetables and healthy fats. Whole grains are made out of 100 percent of some type of whole grain, such as whole wheat, bran or oats. Examples are whole grain breads, whole wheat pasta or whole grain cereals. Lean meats consist of beef with fat removed, such as round or sirloin; poultry without skin; and lean fish such as cod, halibut, trout or tuna.
Healthy fats are polyunsaturated and monounsaturated fats. Examples of polyunsaturated fats are oils such as cottonseed oil and soybean oil; salad dressings; mayonnaise; and walnuts. Monounsaturated fats are oils such as canola, olive and peanut; avocados; olives; peanuts; cashews; and almonds.
Calories
Your menu should also involve calorie control. This means all your meals and snacks throughout the day should not exceed the daily calorie level needed to achieve weight loss. You can find the daily calorie level you need to lose weight by consulting with your physician. You can also get it calculated by using the My Pyramid Plan at mypyramid.gov, or you can use the basal metabolic rate (BMR) calculator or weight loss calculator at caloriesperhour.com.
Basically, to lose one pound a week, you should deduct 500 calories from your BMR after the activity level is added. For example, if your BMR is 2,100 calories a day for a sedentary activity level, your daily calories to lose weight should be 1,600 calories a day, after deducting 500 calories.
Potential
The My Pyramid menu planner and tracker can help you find healthy foods for a menu using foods you enjoy and can prepare. Breakfast may consist of two egg whites, one slice of whole grain toast and a banana. Lunch may be something like a whole wheat turkey wrap sandwich, carrots and an apple. An example of dinner can be baked fish, a whole wheat roll, green beans and a tossed salad. Many food choices and meal plans can be found on the menu planner at My Pyramid menu planner to help you make a menu to help achieve a healthier lifestyle. You can also consult with a registered dietitian to get an accurate menu plan personalized for your health goals.
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