S: Nutrition Plan for Overweight Middle-Aged Women
FC: Nutrition Plan for Overweight Middle-Aged Women By: Charlotte Pearce, Kimball Brown,Deja Pearson, and Soha Mumtaz
1: This nutrition plan is specifically made for overweight, middle aged women who would like to be in a healthy state.
2: Table of Contents Pages 1-2... Introduction Page 3... Follow up Page 4... Person Page 5... Meal Plan Introduction Pages 6-12... Meal plans Page 13... Fun and Healthy Recipes Page 14... Exercising Introduction Page 15... Exercising Chart Page 16... Special Thanks
3: Introduction If you are looking to lose weight and want to look and be healthy then this is the book for you. In order to be healthy and fit, you need to maintain a healthy diet. To start off you need to eat a different variety of foods. There are 6 different food groups; vegetables,dairy, grains, fruits, fats and oils, and meats. You need 3-5 servings of vegetables, 2-3 servings of dairy products, 2-4 servings of fruits, 6-11 servings of grains and 2-3 servings of meats. Now I know most people don't exactly follow this, but as long as it's close or in the range of the amount of servings you need to consume then you'll be fine. Now you need to exercise at least an hour almost everyday to keep fit. For example you can workout during the weekdays and relax during the weekends or workout every other day. Anything works as long as long as you're getting the amount of exercise you need. You can take a walk, dance, swim, jog, etc. Now these are just basic steps. If you're a sedentary women you need to intake about 1600 calories a day, if you're an active woman you need to be consuming 2200 calories, and if you're very active you need to intake 2800 calories. You shouldn't intake more than these amounts. In this scenario you'll be on a diet, intaking at the most 1600 calories. | Introduction This nutrition plan is specifically made for overweight, middle aged women who would like to be in a healthy state. To start off you need to eat a different variety of foods. There are 6 different food groups; vegetables,dairy, grains, fruits, fats and oils, and meats. You need 3-5 servings of vegetables, 2-3 servings of dairy products, 2-4 servings of fruits, 6-11 servings of grains and 23 servings of meats. Now you need
4: After doing much planning and editing we came up with a plan that would help one person in need. This person's name was Sheila Thomas. Just like your everyday person Sheila had many obstacles standing in the way of her weight loss goals such as, kids and being a busy working mother. With that being said it was causing her to gain weight and not be as happy as she could be. It also led to her lack of exercise and energy potential. When Sheila came to us she weighed exactly 300 pounds. was 30 years of age, and was the height of 5 feet and 5 inches. As of today Sheila has now been weighed in at a lowering weight of 150 pounds. After our success with Sheila we decided to branch out and help others who fit her scenario. By taking this program into your life you are bettering your lifestyle by a lot. Just look at Sheila if you don't believe us.
5: Here are some meal plans that you can try to start off your diet. You can always change them up, you don't necessarily have to follow this specific plan, but these are just some guidelines. Now remember all in all your total calories need to be 1600 or less,so don't go overboard.
6: Sunday Breakfast: A Cup of Milk Bagels Lunch: Asian Chicken Salad A bottle of water Snack: Celery with Peanut butter Dinner: Spaghetti with meat sauce and a fruit cocktail | 0 Fat 8 Proteins 86 Calories 0 Fat 4 Proteins 91 Calories Total:0 Fat 4 Proteins 176 Calories 11 Fats 36 Proteins 472 Calories 0 Fat 0 Protein 0 Calories Total: 11 Fats 4 Proteins 472 Calories 12 Fats 7 Proteins 163 Calories Total: 12 Fats 7 Proteins 163 Calories 16 Fat 28 Protein 427 Calories Total: 16 Fat 28 Proteins 427 Calories Total in All: 39 Fats 43 Proteins 1,238 Calories
7: Monday Breakfast: Applesauce, Oatmeal, Yogurt with Raisins and almonds 1 cup of milk Snack: Cucumbers with Hummus Bacon wrapped Asparagus Lunch: 1 Muffin with Margarine Vanilla Pudding Strawberries Salad Snack: Bean Dip with Salsa and carrots Dinner: Portobello burgers and grapefruit cucumber and ranch | 4 Fats 20 proteins 281 Calories 0 Fat 8 Proteins 86 Calories Total: 4 Fats 28 Proteins 367 Calories 7 Fats 7 Proteins 140 Calories 13 Fats 10 Proteins 167 Calories Total: 20 Fats 17 Proteins 307 Calories 8 Fats 14 Proteins 439 Calories Total: 8 Fats 14 Proteins 439 Calories 1 Fat 9 Proteins 160 Calories Total: 1 Fat 9 Proteins 160 Calories 21 Fats 28 Proteins 470 Calories Total: 21 Fats 28 Proteins 470 Calories Total: 54 Fats 96 Proteins 1,304 Calories
8: Tuesday Breakfast: A bowl of Cereal 2 Fats 4 Proteins 102 Calories A cup of Milk 0 Fats 8 Proteins 86 Calories Total: 2 Fats 12 Proteins 188 Calories Lunch: Tuna Sandwich 15 Fats 5 Proteins 431 Calories A bowl of Yogurt 15 Fats 5 Proteins 50 Calories Chips 10 Fats 2 Protein 150 Calories Total: 40 Fats 50 Proteins 631 Calories Dinner: 1 serving chicken 4.2 Fats 40 Proteins 211 Calories 1 Serving of Mashed Potatoes 8.8 Fats 4.1 Proteins 237 Calories 1 Serving of Peas .2 Fats 4.1 Proteins 62 Calories Total: 13.2 Fats 48.2 Proteins 510 Calories Dessert: 1 Serving of Ice-Cream 7.9 Fats 2.5 Proteins 145 Calories Total: 7.9 Fats 2.5 Proteins 145 Calories Total: 63.1 Fats 112.7 Proteins 1474 Calories
9: Wednesday Free Day! :D
10: Thursday | Breakfast: 3/4 cup cheerios Calories:150 fat:10g protein:2g 1 banana calories:105 Fat:.4g protein:1.3g Lunch: BLT burgar calories:295 fat:9g protein:29g berry mixed salad calories:242 fat:8g protein:30g Dinner: Sweet and sour chicken stir-fry Calories:223 Fat:5g Protein:27 Wine Calories 100 Dessert: chocolate toffee sundae calories:135 fat:2g protein:3g snacks: 6 tbs trail mix calories:320 fat:20g protein:10g Total: 1,570 calories
11: Friday | Breakfast: family favorite breakfast scramble Calories:109 Fat>1g protein:19g 2% milk calories 120 Fat:5g Protein:8g Lunch: Hamand asparagus omlet calories:125 Fat:1g protein:21g coke calories:100 Dinner: steak fajitas calorie:322 fat:8g protein:32 Dessert: cultuered purple cow Calories:150 protein:4g Snacks: pop corn calories:320 fat:20g protein:6g chocolate chex-mix calories:260 fat:8g protein:4g Total: 1,576
12: Saturday | Breakfast: apple turn overbreakfast sundae calories:147 protein:6g Lunch: mediterranean chicken sandwhich calories:340 fat:4g protein:36g salmon spinach salad calories:253 fat12g protein:20 Dinner: stuffed cabbage strata calories:271 fat:5g proteins:32g Dessert: peanut butter- fudge sundae calories:195 fat:3g proteins:5g Snacks: chicken salad dijon calories:173 fat:5g protein:27g strawberry waffel cakes calories:113 fat:1g protein:3g total: 1492
14: Exercising is also important when trying to maintain a healthy weight and figure.You can't just keep a diet, you need to exercise for at least 60 minutes almost every day. For example you can exercise 3 times a week for an hour each day or all 7 days of the week for at least 30 minutes a day. As long as you're getting the required amount it doesn't matter what your plan looks like. The next page is an example of an exercise chart that you may or may not use.
15: Exercise Chart: Monday Tuesday Wednesday Thursday Friday Saturday Sunday | cardio 60min. Abbs legs arms cardio 60min. Rest Rest
16: We wish you all the best and hope that you are successful in your attempt to lose weight and become healthy. We also hope that this book was useful and helped you in your success. Thank you.