From Checklist Maintenance to Lifetime Maintenance
Use these tips to make your success with our program last a lifetime. Here is more important information to go from checklist maintenance to lifetime maintenance.
Healthier Foods vs. Fat Foods
Think of foods in two categories: healthier foods and fat foods. The foods that helped you become the healthier you, and those that make you fat.
Let’s review some information that you may or may not know. Healthier foods contain less than 30 percent fat calories and are low or moderate in simple carbohydrates. Healthier foods include fruits, vegetables, and whole grains prepared with no (or very low) amounts of fat and sugar. These foods—especially those with less than 15 percent fat calories—form the foundation for lifetime maintenance of your new lean weight.
Fat foods contain more than 30 percent fat calories. Foods high in calories from carbohydrates or fat and low in nutritional value also fall into this category. Eat too much “fat” food such as candy, cookies, junk food and fast food, and you will gain weight. You can easily consume more calories in a single meal of fat foods than your body needs for an entire day.
Remember that the fat you eat is the fat you wear. If you do choose to eat fat foods, be aware of how much and how often you eat them. Ultimately, the choice of how you eat, when you eat, and what you eat is yours.
So, What do I eat?
As you stabilize at your new healthier weight over the next few months, you will follow the same basic food plan, but with one big difference: more choices. Your daily menu should consist of:
Proteins: Three daily servings (one per meal)
This is your choice of one serving (average 100-200 calories each) at breakfast, lunch, and dinner. Be sure to keep those sizes reasonable and remove any skin, bone, and visible fat.
Vegetables: Three daily servings
Choose at least two servings (average 40 calories each) at lunch and dinner. The third serving may come as a snack. Eat all you want of lettuce and other leafy greens. Read labels on packaged food for exact calories.
Grains: Three servings (men may tolerate more)
Choose three servings a day (average 100 calories each) of bread, rice, pasta, crackers, and cereals, as tolerated. If you find yourself gaining weight, eliminate one grain serving. Remember that grains are high in carbohydrates, so choose accordingly. Limit dry cereals to one cup and cooked cereals to ¾ cup per serving. Fruits-three daily servings (one per meal)
Your choice of three servings (average 90 calories each) every day. Choose fresh, frozen (thawed), or water-packed, with no sugar or juice added.
Fat: Three servings
Choose three servings a day (average 100 calories each). Remember that fat has nine calories per gram—more than double the number of calories per gram of carbohydrates or protein. Be sure to limit your fat calories to no more than 30 percent. Before you eat it, ask yourself, “Is it worth it?”
Snacks: Three protein choices per day
Continue the habit of mid-morning, mid-afternoon, and evening snacks—and continue to make them proteins!
How Much Do I Eat?
How much food you can eat without gaining weight depends on a number of factors, including your sex, current weight and level of activity.