Food Planning for Your Weight Management

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Breakfast Plan

Remember that breakfast is the most important meal of the day and should actually contain the bulk of your calories. Thus, breakfast should include:

  • Carbohydrates
  • Calcium
  • Protein
  • Fruits and/or vegetables

Carbohydrates for breakfast should always be of the complex type. These are usually whole wheat products or oatmeal. Complex carbohydrates digest in your system at a slow and steady rate thus you will not get insulin spikes that will leave you feeling tired later in the morning. Other complex carbohydrate choices include whole wheat toast, muffins, and pancakes.

Protein is important for a variety of reasons. The primary reason is that it makes you feel full longer thus you won’t be tempted to eat unhealthy snacks later in the morning or binge at lunchtime. The best source of protein at breakfast is the egg. Eggs have choline which helps for optimum brain and nerve functioning. Choline has other benefits such as dealing with inflammation caused by those with heart disease, diabetes, and osteoporosis.

Lunch Plan

Lunch is also an important meal of the day but if you had a good breakfast and a mid-morning snack, this meal should not be so large. Your lunch plan should include:

  • Protein
  • Fruits and/or vegetables
  • Carbohydrates
  • Leftovers from the previous night’s dinner (optional)

Sandwiches are a popular lunch item and they usually include the protein, vegetables, and carbohydrates that you need for this meal. When you include sandwiches in your lunch plan, use whole wheat bread, lean meat, low-fat cheese, and all the lettuce and tomato you like. Mustard is the best sandwich spread of all or spreading some garlic on your sandwich is a good choice too.

Leftovers give a nice break from the sandwich routine and are easy to pack and heat. You should pack about half the portion size that you had the night before. If you feel it is not enough, prepare a salad to go along with it. Use a balsamic-style salad dressing so that you don’t add too many calories to your salad.

Dinner Plan

Dinner should be the lightest meal of the day. It should basically consist of protein and vegetables. Keep it light because more than likely you will be going to bed shortly after eating and don’t want to have unused energy that will get stored as fat.

Snack Plan

You should plan two snacks each day. One is between breakfast and lunch and the other between lunch and dinner. Nuts such as almonds or walnuts are always a good choice. Cashews are delicious but be aware that they are higher in calories.