Nutrition with Natalie
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Jenn_rupp
Posts: 2 Member
Spring Into Fitness- Nutrition Track Sheet (each participant has one in the binder)
Natalie, the dietitian, is available on Wednesday mornings, Thursday evenings, and Saturdays, to answer questions and give tips to help you succeed with your healthy weight loss goals!
Make sure to track your meals and beverages with MyFitnessPal or with a food journal.
Follow these guidelines and keep track of how many calories and servings of healthy foods you are eating!
**These guidelines are based on a 2000 calorie a day diet**
See Natalie for a more individualized plan
Vegetables: 3 servings (more is fine)
What does one serving of vegetables look like? 1 cup of raw or cooked vegetables, 2 cups of leafy greens.
Avoid vegetables cooked with added fat and salt!
Fruits: 2 Servings (more is fine)
What does one serving of fruit look like? 1 cup of raw fruit or ½ cup of dried fruit.
Avoid fruits with added fat and sugar!
Dairy: 3 servings. Low fat and fat free!
What does one serving of dairy look like? 1 cup of fat free milk, 1 cup of fat free yogurt,
2 ounces of cheese.
Fat: 5 servings. Unsaturated!
What does one serving of healthy fats look like? 1 teaspoon of olive oil, 1 tablespoon of avocado, 12 almonds, or 7 walnuts.
Nuts and seeds also have a lot of protein. One half of an ounce is a serving of nuts.
Protein: 5.5 servings. Lean protein!
What does one serving of lean protein look like? 1 ounce of lean meat, seafood, or poultry, 1 egg, ½ cup of cooked beans.
Grains: 6 servings. Whole grains!
What does one serving of whole grains look like? 1 slice of whole grain bread, ½ cup of cooked brown rice, whole grain pasta, or other grain.
Natalie, the dietitian, is available on Wednesday mornings, Thursday evenings, and Saturdays, to answer questions and give tips to help you succeed with your healthy weight loss goals!
Make sure to track your meals and beverages with MyFitnessPal or with a food journal.
Follow these guidelines and keep track of how many calories and servings of healthy foods you are eating!
**These guidelines are based on a 2000 calorie a day diet**
See Natalie for a more individualized plan
Vegetables: 3 servings (more is fine)
What does one serving of vegetables look like? 1 cup of raw or cooked vegetables, 2 cups of leafy greens.
Avoid vegetables cooked with added fat and salt!
Fruits: 2 Servings (more is fine)
What does one serving of fruit look like? 1 cup of raw fruit or ½ cup of dried fruit.
Avoid fruits with added fat and sugar!
Dairy: 3 servings. Low fat and fat free!
What does one serving of dairy look like? 1 cup of fat free milk, 1 cup of fat free yogurt,
2 ounces of cheese.
Fat: 5 servings. Unsaturated!
What does one serving of healthy fats look like? 1 teaspoon of olive oil, 1 tablespoon of avocado, 12 almonds, or 7 walnuts.
Nuts and seeds also have a lot of protein. One half of an ounce is a serving of nuts.
Protein: 5.5 servings. Lean protein!
What does one serving of lean protein look like? 1 ounce of lean meat, seafood, or poultry, 1 egg, ½ cup of cooked beans.
Grains: 6 servings. Whole grains!
What does one serving of whole grains look like? 1 slice of whole grain bread, ½ cup of cooked brown rice, whole grain pasta, or other grain.
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Replies
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Jenn is there a quicker way to track in the app other than to have to enter the info on each food? Are any foods prestored or does that only happen once you create it?0
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I made the spaghetti squash recipe from last week. I cooked the spaghetti squash then made it into a casserole with roasted red peppers, turkey Italian sausage and cheese. Here are my pics.
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I made the spaghetti squash pasta again because I liked it so much the first time. The second time I used chicken instead of turkey sausage, and I added mushrooms. I still used roasted red pepper sauce and cheese.
I made a double recipe this time with two spaghetti squashes. I cooked the spaghetti squashes and then used paper towels to get rid of the extra moisture before putting it in the casserole dish. Then I added a homemade red pepper sauce, chicken, mushrooms (which I had cooked on the stove separately) and then cheese. Then I baked it until the cheese was melted and bubbling.
Then I divided it into eight servings. Here's a pic of what's left of my casserole. Since I'm saving so many calories using squash instead of pasta, I'm able to be more generous with the toppings. One-eighth of this pan is 370 calories.
I've used zucchini as a substitute for pasta, but I think I like spaghetti squash even better. It's easier to make a casserole with spaghetti squash versus zucchini because you can get more of the moisture out of the spaghetti squash after you cook it. With zucchini noodles it's hard to not end up with a watery casserole with mushy noodles.
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I made the chia pudding recipe. I cut the recipe in half because I doubt my fiance will eat any. I made it with half coconut milk (as the recipe instructs) and half lowfat kefir because I'm trying to sneak in some probiotics. Here are my pics. It's in the fridge right now thickening up. I hope it's good!
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I made the sesame salmon recipe, but I don't like salmon, so I used an ahi tuna filet. I made roasted bok choy and spiralized cucumber salad to go with it.
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