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Three small cups of yogurt topped with blueberries. Photo Credit A_Lein/iStock/Getty Images
A balanced diet full of fruits, vegetables, whole grains, lean meats and low-fat dairy foods are
important to make sure the body gets the proper amount of vitamins and minerals,
carbohydrates, proteins and fats to be healthy and fit. Combining a daily exercise program
with a 1700-calorie diet one could expect lose about 1 lb. per week.
Breakfast
Breakfast is the most important meal of the day and should not be skipped. All night long your
body has gone with out food and needs the nutrients to get you through the morning.
Breakfast should be 300 to 500 calories. A great balance easy breakfast is 1 cup of plain nonfat yogurt, 137 calories, with 1 cup of blueberries, 81 calories, and 2 tbsp. of wheatgerm
sprinkled over the top, 50 calories. Your total calories for the breakfast would be 268 calories,
45 g of carbohydrates,19 g of protein and 2.1 g of fat.
Mid-Morning Snack
When you eat a low calories breakfast it is very important to eat a mid morning snack. Snack
should be between 100 to 300 calories. A good snack would be 1 slice of 100 percent whole
wheat bread (69 calories) with 1 tbsp. peanut butter (95 calories), three medium strawberries,
11 calories and 1 cup of skim milk (86 calories). Total nutrition would be 261 calories with 30 g
carbohydrates, 25 g protein and 9.9 g fat.
Lunch
Many of us are running around all morning and forget to stop to eat a healthy lunch. To make
sure you get all your vegetables in for the day have a salad for lunch. Lunch should be about
500 calories. Make a salad with 2 cups of lettuce (13 calories). Add 1 cup raw broccoli (20
calories) 1 cup raw grated carrots (47 calories), 1/4 cup tomatoes (9 calories), 3 oz. chicken
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breast with the skin removed (128 calories) and one serving of Italian dressing (135 calories). To
fulfill the after lunch sweet tooth, have a banana (109 calories). Total of 462 calories for lunch
with 50 g carbohydrates, 30 g protein and 18 g fat.
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Mid-Afternoon Snack
From lunch to dinner everyone needs a little snack to keep your energy up and metabolism
running. Have a snack of 100 to 300 calories. Eat a handful of almonds (78 calories), 1 medium
apple (81 calories) and string cheese (79 calories). The total snack calories would be 239 with
25 g carbohydrates, 11 g protein and 12 g fat.
Now you can enjoy a sweet dessert with the few calories you have left for the day. About 4 oz.
of chocolate pudding is 98 calories and two squares of graham crackers is 59 calories. Total
dessert calories are 158 with 34 g carbohydrates, 3 g protein and 1.7 g fat.
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References
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