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What You Should Be Eating Daily

 

Calories

1,800-2,000 a day. If you're very active you'll need more. Go below this amount and your metabolism may slow down, foiling your efforts to lose weight. A reminder: All weight-loss plans need to incorporate regular exercise (cardio, strength and flexibility) to be successful.

Fruits and vegetables

RDA: 10 servings daily

How to get it:

- Roasted Herb Salmon: 2 servings (when served with the spinach)

- Stir-Fry Mu Shu Vegetables With Chicken: 2 servings

- 1 cup chopped Romaine lettuce salad: 1 serving

- 10 baby carrots: 1 serving

- 1 cup raw broccoli florets: 1 serving

- 1 orange: 1 serving

- 1 banana: 1 serving

- 1 peach OR 1 nectarine OR 1 apple: 1 serving

Whole grains

RDA: 8-10 servings daily

How to get it:

- Roasted Herb Salmon: 1 serving (when served with the quinoa)

- Stir-Fry Mu Shu Vegetables With Chicken: 3 servings (when served with the brown rice)

- Thai-Style Tofu Kebabs: 1 serving

- 1 cup Cheerios or Raisin Bran cereal: 1 serving

- 1/2 cup cooked bulgur wheat OR 1/2 cup cooked barley: 1 serving

- 2 slices whole-grain bread: 2 servings

Fish

Amount: Three 3-ounce servings a week

How to get it:

- Roasted Herb Salmon: 1 serving

- Stir-Fry Mu Shu Vegetables With Chicken (replace chicken with shrimp): 1 serving

- Tuna sandwich (made with 3 ounces of white or light tuna in water): 1 serving

Soy foods

Amount: 1-2 servings daily How to get it:

- Thai-Style Tofu Kebabs: 1 serving

- 1 cup light calcium-fortified soy milk: 1 serving

Calcium

Amount: 2 dairy servings and 1 nondairy serving daily. Strive for 1,000 mg of calcium per day, or 1,200 mg if you're over the age of 50.

How to get it:

- Roasted Herb Salmon (when served with the quinoa): 238 mg

- 1 cup calcium-fortified orange juice OR 1 cup calcium-fortified soy milk: 300 mg

- 1 cup nonfat milk: 316 mg OR 1 cup yogurt: 383 mg

- 1 cup Total cereal: 333 mg

Fat

Amount: In a 2,000-calorie-a-day diet, fat should make up less than 30 percent (or 66 g) of the total calories. Of that, less than 10 percent (22 g) should come from saturated and trans fats, with the remaining 20 percent coming from heart-healthy fats, like monounsaturated fats and omega-3 fatty acids.

How to get it:

- Roasted Herb Salmon (served with spinach and quinoa): 24% calories from fat (10 g; 1.7 g saturated)

- Thai-Style Tofu Kebabs: 22% calories from fat (9 g; < 1 g saturated)

- 1 ounce almonds (14 g fat; 1 g saturated)

- 1 teaspoon olive or sesame oil (4.5 g fat; < 1 g saturated)

- 1 tablespoon peanut butter (8 g fat; 1.5 g saturated)

- 1/2 avocado (15 g fat; 2.5 g saturated)

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