Conference rocks::weight_control

	Here's a typical day for me:

	Breakfast
	
	Cream of Wheat, 1 tsp sugar			116 calories
	1 slice toast, 1 tsp low-sugar preserves	 95 calories	
	(can substitute "light" toast - 30 cal. less)

	Mid-morning snack
	
	1 english muffin w/1 TBSP Peanut butter		225

	Lunch
	
	1 Can soup (Healthy Choice or Healthy Request) ~220 (depends on type)
	1 Cup brown rice, mixed into soup		170
	1 orange					 70

	Snack
	
	1/2 bad Orville Redenbacher Smart Pop		120

	Dinner

	1 serving Pasta & Peas	(1/6 of recipe)		370

	Dessert

	4 graham cracker (1 cracker = 1 square)		120

					Total Calories = 1506

					Total Fat = ~ 15% of total calories

    
    
    	I'm not sure of the calorie content....but here is a typical
    	day for me.................
    
    	Morning:  Coffee with skim milk and Sweet & Low (as much as I 
    		  can drink before I have to leave for work!)
    
	          Small bowl of puffed wheat, puffed rice or corn flakes
                  w/skim milk. 1/2 of a banana if I want to get fancy.
    
    	Lunch:	  About 1/4 - 1/3 of a bag for frozen mixed veggies and
    		  1/2 cup (prior to cooking) instant rice.  I throw these
    		  together with some soy sauce in the microwave and it all
    		  cooks together in about six minutes.
    
    	Dinner:	  Ground turkey in some sort of form.  Turkey loaf, turkey
                  burgers, ground up with rice and veggies. 
    
                  Or boneless chicken breast....................
    		   
    
    		  Baked potato(e) with "I can't believe it's not butter 
    		  (light)" or rice or a little pasta.
    
    		  Sometimes for a evening snack "Boston Light" popcorn
    		  or "Smartfood" popcorn.
    
    	Splurges: Pitabread pizza, Pasta with ground turkey and lite sauce.
    		  garlic bread mad with lite hotdog rolls split in have
    		  with I.C.B.I.N. Butter and garlic sauce, the lightest
    		  gravy I can find.
    
                  

    We had a note similar to this a while back.  Something like "Variety is
    the spice of life".
    
    I worked out a food plan with my nutritionist.  The exchanges are
    similar to Weight Watchers, though not exactly.  (Roughly, 1P = 1 oz
    red meat or low fat cheese, 1.5 oz chicken/fish; 1B = 1/2 c rice or
    potato, 1 slice bread, 3/4 oz cereal/grain; 1M = 1 c yogurt or milk; 1V
    = 1/2 c limited vegetable; 1Fa = 1 tsp oil/butter, 1/4 oz nuts; 1Fr = 1 sm
    fruit, 1/2 med fruit or 1/3 large fruit)
     
    Anyway, this is my food plan currently.  (In parenthesis is a typical
    selection, but I eat a very varied diet, so this changes constantly.)
    
    meal	exch.	cal	(typical selection)
    --------------------------------------------------------------
    breakfast:	3B	225	(2/3 c oatmeal [uncooked])
    		1M	100	(1 c milk)
    		2Fr	 80	(1 oz raisins or a sm banana)
    
    lunch:	1V 1Fa	 90	(salad + 2 T low-fat dressing, or veg soup)
    		2P	160	(3 oz low-fat lunch meat)
    		2B	150	(2 slices bread)
    		1Fr	 40	(sm apple, pear or orange)
    
    snack:	1M 1.5Fr 155	(1 c Stonyfield Farms fruit yogurt)
    		1B	 75	(3/4 oz grapenuts)
    
    dinner:	2B	 75	(1 c rice, pasta or potato)
    		4P	240	(6 oz chicken, 1 c beans+1 oz low-fat cheese)
    		1V	 40	(mixed steamed vegetables)
    		1Fa	 50	(1 tsp oil)
    
    snack:	1M	100	(1 c yogurt)
    		2Fr	 80	(sm banana)
    		1Fa	 50	(1/4 oz nuts)
    ----------------------------------------------------------------------
    total:	8B	560
    		6P	480
    		3Fa	150
    		2V	 80
    		3M	300
    		7Fr	280
    			---
    			1850 cal/day
    
    Plus incidentals such as unlimited vegetables, non-fat salad dressing,
    condiments, etc, totally aprx 100-200 cal/day.
    
    D!

    I do weight training and moderate aerobics 3-4 on, one day off.
    
    Breafast 
    
    Protein drink with skim milk
    
    10:00 am
    
    4 oz turkey (meat)
    1 cup pasta
    
    12:00 
    
    fruit
    
    1:00
    
    large salad with 2 1/2 oz tuna and diet dressing
    
    3:00
    
    non-fat yogurt
    plain popcorn  or a plain baked potato
    
    5:00
    
    another potato or form of carbohydrate
    
    6:30-8:00  	WORKOUT
    
    8:30
    
    scambled eggwhite (4-6) with pepper
    bagel with diet cream cheese (1 tblsp)
    
    

    I forgot to put vegetables in my diet list..I eat alot
    of vegetables.  I keep these as nibbles food. 

	Well, looking back at my sample day, I can see that I fall
	short on my daily intake of fruits and veggies.  I'll be
	working to increase my servings to 6 a day (I think my sample
	day had 3), and see how my daily plan changes.

	Karen