Getting Started
Beginner’s checklist:
- I checked with my doctor before starting this program.
- I will take a daily multivitamin/mineral supplement.
- I will add a calcium supplement to my diet, if needed (menu plans provide 700–1,500 milligrams calcium).
- I will get a journal to log my daily food intake.
- I will get all the food I need in my kitchen before I begin the program.
- I will seek out support from my friends and family members.
Choose from 1 of the 3 Daily Eating Plans listed below.
- Most women should follow the 1,200-calorie-a-day plan.
- If you are very petite, lead a sedentary lifestyle, or have only 10 to 15 pounds to lose, you may want to start with the 1,000-calorie-a-day plan.
- If you are very active (you exercise vigorously four or more times a week), begin with the 1,400-calorie-a-day plan.
- If you find that you’re consistently hungry, you can increase your calorie intake by about 160 calories a day by adding one serving of protein, one serving of bread/starches and one serving of fat.
Daily Eating Plans:
| 1,000 Calories |
1,200 Calories |
1,400 Calories |
6 servings protein
3 servings bread/starch
2 servings fruit
4 (or more) servings vegetables
2 servings low fat dairy
3 servings fat |
8 servings protein
4 servings bread/starch
2 servings fruit
4 (or more) servings vegetables
2 servings low fat dairy
4 servings fat |
10 servings protein
5 servings bread/starch
2 servings fruit
5 (or more) servings vegetables
2 servings low fat dairy
5 servings fat
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