Diet, Recipes and Workout Tips
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Key Recommendations for the General Population (Dietary Guidelines for Americans 2005
U.S Department of Agriculture)
FOOD GROUPS TO ENCOURAGE
Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and
2½ cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower
amounts depending on the calorie level.
Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark
green, orange, legumes, starchy vegetables, and other vegetables) several times a week.
Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended
grains coming from enriched or whole-grain products. In general, at least half the grains should come from
whole grains.
Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.
FATS
Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol,
and keep trans fatty acid consumption as low as possible.
Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of
polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean,
low-fat, or fat-free.
Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and
oils.
CARBOHYDRATES
Choose fiber-rich fruits, vegetables, and whole grains often.
Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts
suggested by the USDA Food Guide and the DASH Eating Plan.
Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and
starch-containing foods and beverages less frequently.
U.S Department of Agriculture)
FOOD GROUPS TO ENCOURAGE
Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and
2½ cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower
amounts depending on the calorie level.
Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark
green, orange, legumes, starchy vegetables, and other vegetables) several times a week.
Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended
grains coming from enriched or whole-grain products. In general, at least half the grains should come from
whole grains.
Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.
FATS
Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol,
and keep trans fatty acid consumption as low as possible.
Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of
polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean,
low-fat, or fat-free.
Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and
oils.
CARBOHYDRATES
Choose fiber-rich fruits, vegetables, and whole grains often.
Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts
suggested by the USDA Food Guide and the DASH Eating Plan.
Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and
starch-containing foods and beverages less frequently.
PHYSICAL ACTIVITY
Engage in regular physical activity and reduce sedentary activities to promote health, psychological
well-being, and a healthy body weight.
To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity
physical activity, above usual activity, at work or home on most days of the week.
For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous
intensity or longer duration.
To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in
approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not
exceeding caloric intake requirements.
To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity
physical activity while not exceeding caloric intake requirements. Some people may need to consult with a
healthcare provider before participating in this level of activity.
Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and
resistance exercises or calisthenics for muscle strength and endurance.
Engage in regular physical activity and reduce sedentary activities to promote health, psychological
well-being, and a healthy body weight.
To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity
physical activity, above usual activity, at work or home on most days of the week.
For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous
intensity or longer duration.
To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in
approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not
exceeding caloric intake requirements.
To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity
physical activity while not exceeding caloric intake requirements. Some people may need to consult with a
healthcare provider before participating in this level of activity.
Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and
resistance exercises or calisthenics for muscle strength and endurance.
GETFITWITHGREENE.COM
- Drink an 8oz glass of water before meals
- Try to control your portion size so you do not over eat
- Do not fill up on appetizers or snacks that are lying around
- Eat your meal slowly
A couple of my favorite "clean eating" recipes.
Hope you enjoy!
Hope you enjoy!
Protein Pancakes:
1/2 cup plain rolled oats
3 egg whites
pinch of brown sugar
You may also add your favorite
protein powder or some fruit. I like
adding a bunch of blueberries to
mine :-)
Once all your ingredients are
together in a bowl mix them up and
cook like a pancake on a skillet.
Enjoy!
PS- this is my breakfast during
competition diet
1/2 cup plain rolled oats
3 egg whites
pinch of brown sugar
You may also add your favorite
protein powder or some fruit. I like
adding a bunch of blueberries to
mine :-)
Once all your ingredients are
together in a bowl mix them up and
cook like a pancake on a skillet.
Enjoy!
PS- this is my breakfast during
competition diet
My ground Turkey Mess
2 pounds lean ground turkey
big bag brown rice (boil-in-bags)
4 cups of mixed veggies (or your favorites)
Cook turkey ,rice and veggies separately
Season turkey with black pepper,crushed red
pepper, garlic and onion.
once everything is cooked "mess" (mix) them
all together,top with ketchup and you have
a great tasting healthy meal!
2 pounds lean ground turkey
big bag brown rice (boil-in-bags)
4 cups of mixed veggies (or your favorites)
Cook turkey ,rice and veggies separately
Season turkey with black pepper,crushed red
pepper, garlic and onion.
once everything is cooked "mess" (mix) them
all together,top with ketchup and you have
a great tasting healthy meal!