Women who are concerned with long-term weight control should choose a menu plan designed for their gender. While women burn more fat when exercising than men do, they also gain and hold a higher percentage of fat than men do overall. A woman's diet doesn't have to be extremely low in calories. It just has to continually limit fat content. You can choose many smaller servings of flavorful foods that will satisfy your hunger and keep you at a healthy weight.
Morning
Breakfast A in a 1,500-calorie women's diet features 1 egg, cooked without extra fat (poached); 2 cranberry cornmeal pancakes or 1 fruit muffin; 2 teaspoons of almond butter and 2 teaspoons of maple syrup or honey. Breakfast B is cantaloupe, 1 slice of whole-wheat toast, 2 teaspoons of almond butter, and 1 cup nonfat yogurt. Coffee or tea without milk or sugar won't add to your calorie count.
Noon
Lunch A provides more protein in a menu plan with ½ cup hummus, ¼ cup three-bean salad, 1 whole-wheat roll and ½ cup nonfat milk. Low-calorie Lunch B is high in vitamins, with 1 cup minestrone soup and a sandwich made from 1 oz of low-fat cheese, ½ sliced tomato and 1 teaspoon mustard.
Night
These menu plans for women's diet dinners are very nutritious, low-calorie and full of flavor. Dinner A offers 4 oz broiled salmon, 1 cup couscous, 2 (1/2-cup) servings of broccoli, peas, green beans or carrots, and 1 (3/4-cup) serving of cucumber salad made with oil and vinegar. Dinner B has 4 oz broiled swordfish, 1 sweet potato, 5 mushrooms, 1 (1/2-cup) serving of asparagus, and 1 cup of mixed greens tossed with olive oil and vinegar.
In Between
You'll be more likely to follow your menu plans if they contain snacks and desserts. Remember that even nutritious snacks, such as nuts, can be fatty, so when you enjoy them, limit serving sizes to 1 oz (about 2 dozen nuts), and indulgences to twice per day. Fruits are good for women's diets, too, but add sugar. For low-calorie snacks and desserts, try strawberries, peaches or pineapple in ½-cup servings.
Calorie Counts
A low-calorie diet (1,200 to 1,500) is recommended for women who want to maintain their weight. The U.S. Department of Agriculture (USDA suggests keeping fat intake to 35 percent or less of total calorie consumption. Plan A contains 1,545 calories, with 35 percent of calories from fat. Plan B has 1,536 calories, with 34 percent of calories from fat.
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