Creating a healthy grocery list for a diet consisting of 1,700 calories daily should contain foods from all important food groups. Whole grains such as breads and cereals, fruits and vegetables, lean proteins such as fish and poultry should all be included. Skim milk and yogurt are healthy dairy choices, and a serving of olive oil or nuts is needed for the necessary healthy fat. It is important to be consistent and eat several small meals with these ingredients throughout the day. This will keep the metabolism, your body's calorie burner, going strong.
Whole Grains and Protiens
Brown rice, whole wheat pasta and whole grain breads and cereals should be on the list. One serving consists of 1/2 cup of rice or one slice of bread. Approximately six or seven servings per day are needed with a 1,700 calorie diet. They are your main source of energy and are lower in calories and fat than refined grains. Reading labels and looking for whole grain foods that are high in fiber and low in sugar is key. Fiber helps you feel full longer on less calories. Oatmeal and bread containing 100 percent whole grain are both good choices.
Adding two or three daily servings of lean proteins such as fish, skinless chicken, lean beef and eggs are suitable for those who eat meat. Protein provides you with longer lasting energy and promotes lean muscle growth. Vegetarian choices can include soy or vegetable protein foods and drinks. Soy and veggie burgers, soy milk, protein powders and almond milk are all appropriate for the non-meat eater. Two to three ounces of protein makes one serving.
Having a serving from both of these food groups in each meal is important to this healthy meal plan.
Fruits and Vegetables
Three servings of vegetables and two servings of fruit fit into a 1,700 calorie plan. Choosing fruits that are low in calories and high in fiber such as berries, apples, grapefruits, and oranges will help you feel full and allow you to eat a large volume for a low calorie amount. One apple or orange and about 1/2 c. of berries completes a serving.
Eating a variety of vegetables, 1 c. of raw or 1/2 c. of cooked per serving offers you different types of nutrition. Spinach and broccoli are both high in calcium and broccoli is also packed with vitamin C. Cauliflower is high in potassium and sweet potatoes and carrots are filled with the disease fighting anti-oxidants.
Healthy Fat and Dairy
A handful of nuts or a tablespoon of olive oil is a decent serving of healthy fat. Two or three servings with or between meals as a snack add enough of this needed component to the meal plan. Incorporating good fats into your diet can promote healthy functioning in the body and the brain.
Remembering to include two to three servings of dairy that are low in fat and high in calcium will stave off osteoporosis and keep your bones strong. A serving size is about 1 c. of milk or yogurt, and 1.5 ounces of natural cheese.
These foods all work together to give the body the vitamins and nutrients it needs to stay healthy and to maintain a 1,700 calorie per day meal plan.
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