Free Diet Menu 1 - Let's enjoy some Italian food!
Free Diet Menu 2 - Time for a Mexican fiesta, diet style.
Free Diet Menu 3 - Luscious salad and soup day.
Free Diet Menu 4 - Time to visit Grandmother's Kitchen.
Free Diet Menu 5 - Today, let's enjoy some delicious American meatloaf.
Free Diet Menu 6 - Asian cuisine fits the bill for today's low calorie menu.
Free Diet Menu 7 - Mother's fried chicken & biscuits hit the spot.
Free Diet Menu 8 - All day breakfast. Biscuits, gravy, pancakes - Yum!
Free Diet Menu 9
- Time for fast food, the healthy way.
Free Diet Menu 10
- Comforting comfort food.
Healthy Bites for Weight Loss & Improved Health Without Dieting
Healthy Tips for Chicken
Healthy Tips for Eggs
Healthy Tips for Exercise
Master Site Map
Diet Veggie Burger Recipe - The following recipe is a light, delicious alternative to fatty hamburger.
One Food Weight Loss Solutions - Although one-food diets aren't a healthy option for weight loss, enjoying meals that contain one-food-items can be deliciously filling and healthy!
The Importance of Timing Your Meals - The savvy dieter spaces out meal times to effectively control appetite.
Stress, Diet, Health Effects - On a diet? Odds are that once the newness wears off, reality will settle in and along with it, a level of cranky.
Low Cholesterol Dieting - Bad cholesterol. Sad but so, bad cholesterol generally mean a few strict modifications to the diet.
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The DASH Diet Plan & the USDA Food Guide Diet Plan
Comparison of Food Guide Daily Diet Plan & DASH Eating Daily Diet Plan Based on 2,000 Calories
The following is a comparison for the Food Group and DASH daily diets. Incorporating nutrient-dense foods will ensure that an individual is obtaining substantial amounts of vitamins and minerals containing relatively few calories. In turn, foods and beverages that are low in nutrient density generally contain less nutrients and may also be excessive in calories and can easily trigger weight gain, especially in sedentary individuals. Example: Consumption of sugar, saturated fats, trans fats and alcohol provide calories while offering minimal, if any, essential nutrients.
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Food Groups and Subgroups
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USDA Food Guide Amount
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DASH Eating Plan Amount
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Equivalent Amounts
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| Fruit Group |
2 cups (4 servings) |
2 to 2.5 cups
(4 to 5 servings) |
½ cup
equivalent is:
½ cup fresh, frozen, or
canned fruit
1 med fruit
¼ cup dried fruit
½ cup fruit juice
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| Vegetable Group
Dark green vegetables
Orange vegetables
Legumes (dry beans)
Starchy vegetables
Other vegetables
|
2.5 cups (5 servings)
3 cups/week
2
cups/week
3 cups/week
3 cups/week
6.5 cups/week |
2 to 2.5 cups
(4 to 5 servings) |
½ cup equivalent is:
½ cup of cut-up raw or
cooked vegetable
1 cup raw leafy vegetable
½ cup vegetable
juice
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| Grain Group
Whole grains
Other grains
|
6 ounce-equivalents
3 ounce-equivalents
3
ounce-equivalents |
6 to 8 ounce-equivalents
(6 to 8 servings)
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1 ounce-equivalent is:
1 slice bread
1 cup dry cereal
½ cup cooked rice, pasta,
cereal
DASH: 1 oz dry cereal (½-1¼ cup depending on cereal type
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| Meat and Beans Group |
5.5 ounce-equivalents |
6 ounces or less meats, poultry, fish |
1 ounce-equivalent is:
1 ounce of cooked lean meats, poultry, fish
1 egg USDA: ¼ cup cooked dry
beans or tofu, 1 Tbsp peanut butter, ½ oz nuts or seeds
DASH: 1½ oz nuts, 2 Tbsp peanut butter, ½ oz seeds,
½ cup cooked dry beans
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| |
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4 to 5 servings per week nuts, seeds, and legumes
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| Milk Group |
3 cups |
2 to 3 cups |
1 cup equivalent is:
1 cup low-fat/fat-free milk, yogurt
1½ oz of low-fat, fat-free,
or reduced fat natural cheese
2 oz of low-fat or fat-free processed cheese
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| Oils |
27 grams (6 tsp) |
8 to 12 grams (2 to 3 tsp) |
DASH: 1 tsp equivalent is:
1 tsp soft margarine
1 Tbsp low-fat mayo
2 Tbsp light salad dressing
1 tsp vegetable oil
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Discretionary Calorie Allowance
Example of distribution:
Solid fat
Added sugars
|
267 calories
18 grams
8 tsp |
2 tsp of added sugar (5 Tbsp per week) |
DASH: 1 Tbsp added sugar equivalent is:
1 Tbsp jelly or jam
½ cup sorbet and ices
1 cup lemonade
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Light Weight - Light as a Feather! - The odd thing about our weight is that all of us start out in life at about the same weight - give or take just a few pounds.
Weight Loss & the Food Pyramid - The Food Pyramid can help simplify weight loss as well as weight management by providing recommendations based on foods that promote a healthy body. Put simply: A healthy diet equals a healthy body.
Taking Control of Those Weight Loss Scales - Have you ever thought that losing weight was simply impossible after stepping on the weight scales and seeing some spiky numbers? Here are just a few reasons why people simply quit weighing.
Thin Thin's Step-by-Step Weight Loss Plan | Return to Thin Thin
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