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To make this program work, you need to eat the right variety of foods and the right portions. First, decide if you want to lose weight (follow the 1,500-calorie plan) or simply maintain your weight (stick with the 1,800-calorie option). Next, build good-for-you meals and snacks using all the healthy choices in the following slides. If you find it's too much (or too little) food, just shift to the other calorie level.
1,800: Eat 8 a day
1,500: Eat 7 a day
Pick from these:
1/2 whole-grain English muffin
1/2 cup oatmeal
5-8 whole-grain crackers
1 slice regular or 2 slices reduced-calorie whole-grain bread
3/4 cup high-fiber cold cereal
1/3 cup cooked whole-grain pasta
One 6-inch whole wheat tortilla
1/3 cup cooked brown rice or cooked couscous
1/2 cup white or sweet potatoes
1/2 cup peas or corn