Calorie Deficit

Trying to lose weight but having a difficult time? You must create a calorie "deficit" in order to reach your weight loss goals. That is, more calories out (exercise) less calories consumed, BUT still eating healthfully and enough to sustain your bodies overall performance. AND before starting any diet or new exercise, check with your doctor....get a physical, folks!
Here's suggestions for a typical 1400 calorie weight loss day. You don't have to eat exactly what is here, this is to just give you an idea of portions/servings/calories.
Now no more excuses, get B-FIT4U :)
 AND Click onto this link to calculate your BMI (assess where your weight is on the healthy scale)
 http://www.bmi-calculator.net/

1400 calorie day=List of Food Ideas

 

Breakfast

The breakfast meal on a 1,400-calorie diet should consist of about 400 calories. Low-fat dairy products are a good source of calcium and are easily incorporated into a breakfast meal. Breakfast meal ideas include:

2 cups of whole-grain cereal, 1 cup of skim milk and 1 cup of whole strawberries

2 whole-grain low-fat waffles with 2 Tbsp of light pancake syrup, a medium banana and 1 cup of skim milk

1 cup of light vanilla yogurt, 1/2 cup of Kashi granola cereal and one medium orange

two-egg vegetable omelet with one slice of low-fat cheese, one slice of whole-wheat toast with 1 tsp of margarine and 1/2 cup of fortified orange juice

A fruit smoothie with 1 cup of fresh strawberries, one medium banana and one cup plain low-fat yogurt and ice with 1 whole-wheat English muffin with 1 tsp of margarine

Lunch Meals

Start each meal with low-calorie fruits or vegetables to promote early fullness and prevent overeating, advises the American Dietetic Association. Lunch on a 1,400-calorie diet should consist of about 400 calories. Lunch suggestions include:

A peanut butter and jelly sandwich (two slices of whole-wheat bread, 1 Tbsp of peanut butter, 1 tbsp of all-fruit jelly), one small apple and cucumber slices

2 Tbsp of hummus, 10 baby carrots, 20 wheat thins and one medium orange

Turkey pita sandwich with 2 oz of lean deli turkey, lettuce, tomato and mustard stuffed into a whole-wheat pita; celery and carrot sticks; one container of light yogurt and one small peach

2 cups of chicken noodle soup, eight saltine crackers, a small tossed salad with 1 Tbsp low-fat salad dressing and 25 grapes or 3 oz

Grilled chicken on top of 2 cups of mixed greens with 2 Tbsp of dried cranberries and 10 walnuts and one cup cantaloupe

Dinner Meals

Use smaller plates at dinner, suggests the American Dietetic Association, to help with portion control on a reduced calorie diet. Dinner on a 1,400-calorie diet should consist of 400 calories. Dinner meals may include:

A veggie burger on a whole-wheat bun with one slice of low-fat cheese, 1 cup of steamed broccoli and 1/2 cup of roasted potatoes

5 oz of grilled pork chop with 1/2 cup peas and one small baked potato with 1 tsp of margarine

3 oz of roasted turkey breast, one medium baked potato with 1 tsp of margarine, 1 cup steamed green beans and 1 small whole-wheat roll

1 cup of vegetable lasagna and tossed salad with 1 Tbsp of low-fat salad dressing

3 oz of London broil, 1/2 cup brown rice pilaf and 1 cup of mixed vegetables

Snacks

100 calories

Light yogurt
Three graham cracker squares
1/2 cup of light ice cream
2 cups of fresh watermelon
Celery with 1 Tbsp of peanut butter
15 almonds
1 oz of pretzels
One granola bar
One medium apple
One slice of whole-wheat toast with 1 tsp of all-fruit jelly