This week the Biggest Losers looked at how to eat meals that are in balance. If you recall from last week, each type of food has a preferred use in the body.
Proteins are best for building muscle and bone; starches (complex carbs) are best for long lasting energy and some vitamins; and fruits and greens provide quick energy, lots of vitamins and minerals, and also some fiber.
While there are lots of different diets out there, our Biggest Losers have pretty good results by just eating plain old balanced meals—in the right amounts. Here are some healthy, balanced meal ideas we used to get them started. Each has a serving of Protein, Starch, and Fruits or Greens.
A woman shooting for 1,650 calories a day needs three 400 calorie meals and three 150 calorie snacks as shown in the examples below. Guys need larger meals and have to adjust up as needed. Mix and match foods to come up with slightly different meals.
Sample 400 Calorie Breakfasts:
• ½ to ¾ cup whole grain Cereal, 8 oz Skim or Soy Milk, and a Medium Banana.
• 1 piece of quality whole grain Bread with a little butter and honey, a small low fat Yogurt, and some fresh Fruit.
• 2 eggs, 1 piece of whole wheat Toast with butter, ½ cup fresh fruit.
• 1 serving of Oatmeal, 8 oz Skim or Soy Milk, and some fresh fruit.
Sample 400 Calorie Lunches:
• 1 cup whole wheat Spaghetti & Meatballs and ½ cup Green Beans.
• 6” Chicken Teriyaki Sub loaded with veggies on Honey Oat bread.
• Grilled Chicken and Spinach Salad with fat free dressing.
• ½ broiled Chicken Breast, ½ cup frozen Bean Medley, 1 piece ww Bread with butter.
Sample 400 Calorie Suppers:
• 3 oz baked Chicken, ½ cup Baked Beans, Mixed Salad with fat free dressing.
• 3 oz Meatloaf, ½ baked Sweet Potato, ½ cup fresh Green Beans.
• 1 cup grilled Chicken and whole wheat Pasta, Mixed Salad with fat free dressing.
• 3 oz fresh or frozen Fish, ½ cup long grain wild Rice, frozen garden Bean Medley
• 3 oz smoked Pork Chop, ½ baked Potato w. a little butter, Mixed Salad with fat free dressing.
Sample 150 Calorie Snacks:
• Small low fat Yogurt and ½ cup Red Seedless Grapes, or Banana or other fruit.
• Meal Replacement Shakes
• ½ small box of Raisins and ¼ cup of Cashew Pieces.
• ½ cup low fat Cottage Cheese and ½ cup Fruit.
• Several pieces of real (not processed) Cheese & several whole wheat Crackers .
• Protein Bar
• ½ cup fat free Frozen Yogurt and ½ cup fresh Strawberries.
• Yellow Delicious Apple and 1 tbsp Peanut Butter.
Once you have your routine down, you won’t need to keep track of the calories so much anymore. Then it will be more about just controlling your portions. In fact, that’s really what you’re learning to do when you start eating this way, so you might give it a try.
This week’s Biggest Loser was Jennifer Bell who lost 1.7% of her body weight and 3.4 lbs. Lisa Eskew was second, losing 2.8% and 2.4 lbs. Mary Pfister placed third, losing 1.4% and 2.8 lbs. Shay Jones was fourth, losing 1.1% and 1.8 lbs, and Nicole Clodfelter came in fifth, losing 1.0% and 2.0 lbs.