ADA Diet

American Dietetic Association (ADA) is the biggest association of food and nutrition professionals. American Diabetes Association also uses the abbreviation of ADA. They outline practical solutions for the promotion of optimal nutrition, health and well-being. ADA endeavors to provide timely food and nutritional information for health professionals as well as ADA members. The information they provide is to help improve eating habits and thus live a healthy lifestyle. American Dietetic Association found out that women are mostly dissatisfied with their weight. 61 percent of women reported that they are not happy with what bathroom scales tell them.

Hence joint effort of Ladies Home Journal and American Dietetic Association developed diet, which is commonly called ADA diet. This diet is not a quick fix for weight loss, rather it helps people form healthy eating habits. Keeping in mind the dietary requirements and what to eat every day, a diet was created. This diet is low in fat and its recipes offer good taste and variety. The ADA Diet also accommodates snacks and deserts.

Food is based on USDA Food Guide Pyramid and aimed at 1550 calories per day i.e. 1400 calories from the menu and snack or deserts account for 150 calories. Different people make combinations for 1000 calorie, 1200 calorie, 1500 calorie, 1600 calorie and 2000 calorie diet plans. Moreover, your higher activity level will increase weight loss. Foods guidelines are appended below:

Breakfast:

a. In breakfast you have following choices: 1 oz. (3/4 to 1 cup) unsweetened ready-to-eat cereal or you can go for 1 cup cooked hot cereal with 1/2 cup sliced banana or 1 tablespoon raisins and 1/2 cup skim milk; 1 slice whole-grain toast with 1 teaspoon jam; coffee or tea.
b. Wedge of cantaloupe or 1/2 cup strawberries; 1 scrambled egg or 2 egg whites cooked in nonstick skillet with vegetable cooking spray, rolled in one (6-inch) flour tortilla; 1 cup skim or 1 percent milk; coffee or tea.
c. 3/4 cup orange or grapefruit juice; 1 plain bagel or English muffin with 1 tablespoon nonfat cream cheese; 1/2 cup skim or 1 percent milk.

Lunch:

a. Gaze at the following choices and choose what you like: 3/4 cup mixed-vegetable juice; open-face ham and cheese sandwich: 2 oz. lean ham topped with 2 thin slices (1 oz.) Jarlsberg cheese and 1 teaspoon honey mustard on 1 slice bread; 1/2 cup cucumber slices mixed with 2 teaspoons balsamic or rice wine vinegar; 1 cup skim or you can go 1 percent milk.
b. Pasta-vegetable salad: 1 cup cooked pasta tossed with 1 cup steamed vegetables and 1 tablespoon low-fat or you can go for fat-free vinaigrette; 1 cup nonfat fruit yogurt.
c. 1 cup prepared vegetable or you can go lentil soup; 1 small whole-wheat roll; 1 oz. reduced-fat cheese; 1 piece fresh fruit.

Deserts: You a variety of items to select from:
a. 1/2 cup low-fat frozen yogurt
b. Plain frozen-yogurt pop
c. Frozen fruit bar or pop
d. 1/2 cup fruit sorbet
e. 1/2 cup fruit-flavored gelatin
f. Baked apple topped with 1 tablespoon low-fat vanilla yogurt
g. 2 gingersnaps, vanilla wafers, or graham crackers
h. 1 slice (1-inch) angel food cake topped with 1/2 cup sliced fresh strawberries
i. 1/2 cup applesauce
j. 1 piece fresh fruit
k. 4 Hershey's Kisses
l. 2 miniature candy bars
m. Orange Pound Cake
n. Chocolate Angel Food Cake

Snacks:

Less Than 150 Calories:

a. 1 oz. fat-free potato chips
b. 8 baked tortilla chips with 2 T. salsa
c. 2 fig-filled cookies

Less Than 100 Calories:

a. 1/2 cup seltzer or sparkling water mixed with 1/2 cup cranberry juice cocktail
b. 3 cups unbuttered air-popped popcorn
c. plain breadsticks
d. 2 rice cakes spread with 1 teaspoon jam
e. 2 flatbreads
f. 1/2 cantaloupe
g. 1 piece fresh fruit (banana, apple)
h. 1 cup prepared chicken noodle soup
i. 3/4 cup prepared sugar-free hot chocolate

Less Than Fifty Calories:

a. 10 baby carrots
b. 10 pretzel sticks
c. 1 sugar-free frozen pop

Dinners: Three weeks and all seven days program has been outlined:

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