My Food Plan - First Place For Health
my food plan
Published by First Place for HealthGalveston, Texas, U.S.A.www.firstplaceforhealth.comAll Scripture quotations are taken from the Holy Bible, NewInternational Version . Copyright 1973, 1978, 1984 byInternational Bible Society. Used by permission ofZondervan Publishing House. All rights reserved. 2018 First Place for Health. All rights reserved.Caution: The information contained in this book isintended to be solely for informational and educationalpurposes. It is assumed that the First Place 4 Healthparticipant will consult a medical or health professionalbefore beginning this or any other weight-loss orphysical fitness program.It is illegal to copy any part of this document withoutpermission from First Place for Health.
contentsIntroduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5Two-week Weight Loss Jump Start Plan . . . . . . . . . . . . . . . . . . . . 6Two-week Weight Loss Jump Start Menus. . . . . . . . . . . . . . . . . . 9Menus. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24Grocery List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29Menu Tips and Guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
introductionWe’re excited about this Ebook for several reasons: There is a two-week jump start menu plan tohelp you kick off your First Place for Healthjourney and aid you during those times whenyou hit a plateau in your weight-loss efforts. There are great tips for healthy eating if you areserious about losing weight and getting healthy.We hope it will be a great resource that willmake your First Place for Health journey fun andsuccessful.
two-week weight lossjump start planHere are 10 things you can do right now to jumpstart your weight loss journey or when you find yourself at a weight-loss plateau.1. Pray before you eat anything. Ask God to helpyou make healthy choices. You can’t do italone, and you don’t have to.2. Weigh yourself. Weigh yourself now—and atthe same time each week. Weigh yourselfonly once per week, as weighing yourselfmore often can lead to discouragementwhen you don’t see a change quickly.3. Write down everything you eat. Don’t worry aboutcounting it on your Live It Tracker. Just getit down on paper.
my food plan4. Don’t eat any fried foods. None. Zero. No excuses.5. Eat only low-fat dairy and meat products. Reducedfat cheeses are easy to find and taste great.Choose lean cuts of meat and trim any visible fat and skin.6. Don’t drink any soft drinks, sweetened coffees or juices.Calorie-heavy soft drinks, coffee drinks andfruit juices can lead to packing on pounds.It’s easy to lose track of how many liquidcalories you are consuming, so just abstainfrom all of these during the two-weekjump start.7. Eat as many vegetables as you want. You will notgain weight from eating vegetables, so eatas many as you want. (Remember to limitstarchy vegetables such as potatoes, cornand peas, as they contain more caloriesper serving.)8. Drink eight ounces of water before every meal andsnack. It will help you feel full faster. Manytimes, your body will interpret dehydration as hunger.9. Get at least eight hours of sleep per night. Studieshave shown that sleep deprivation promotesweight gain.
two-week weight loss jump start plan10. Exercise at least 30 minutes each day, five times eachweek. If you can only walk a mile, then onlywalk a mile. Get serious about it.These simple steps will kick-start your weightloss efforts. Do each of these for 14 days and youwill be back on track. (You can do anything for 14days!) If you are just beginning your journey withFirst Place for Health, this is a great way to startas you familiarize yourself with all aspects of theprogram.
two-week weight lossjump start menusThe following pages include two weeks of easymenus that you can use to “jump start” yourweight loss plan, keep on track, or get back on trackwhenever you run into a “weight loss plateau”—atime when no matter what you try, you just can’tseem to shed any more pounds. Each day’s menu isbased on approximately 1300–1400 calories andincorporates items from each of the five food groupsas recommended by the USDA.
my food planDAY ONE MENUBreakfastSnack1 cup bran flakes cereal1 cup fat-free milk½ large banana1½ oz. 2% cheddar cheese1 oz. pretzelsLunchSnackTurkey Sandwich*½ cup baby carrots2 tbsp. light Ranch dressing8 oz. sugar-free/fat-free yogurt(any flavor)1 small appleDinner2 oz. baked or grilled chicken1 medium (8 oz.) baked potato1 tbsp. margarine2 tbsp. fat-free sour cream½ cup cooked green beans1 small (1 oz.) whole-wheat dinner roll
two-week weight loss jump start menusDAY TWO MENUBreakfastSnack2 regular slices wheat toast1 oz. string (mozzarella) cheese1 tbsp. margarine2 tbsp. low-sugar jam or jelly1 medium orange8 oz. sugar-free/fat-free yogurtLunchSnackHam & Cheese Roll-ups* (2)1 tbsp. light Ranch dressing½ cup chopped tomato1 cup shredded lettuce½ cup grapes3 cups light popcorn¼ cup raisinsDinner2 oz. ground beef patty (90% lean)½ cup steamed/boiled broccoli spears or florets½ cup steamed/boiled yellow squash½ cup sugar-free pudding
my food planDAY THREE MENUBreakfastSnackBreakfast Sandwich*½ cup apple juice½ large bananaLunchSnackTurkey Sandwich*1 cup baby carrots2 tbsp. light Ranch dressing1 oz. Baked Lay’s PotatoChips (plain)8 oz. sugar-free/fat-free yogurtDinner1 cup canned turkey chili with beans1 oz. baked tortilla chips½ oz. 2% cheddar cheese, shredded2 cups tossed salad (1½ cups lettuce and ½ cup tomatoesor other vegetables)1 tbsp. Italian dressing1 tangerine
two-week weight loss jump start menusDAY FOUR MENUBreakfastSnack1 large apple1 egg (pan-fried/scrambled)1 regular slice whole-wheat toast1 tsp. margarine1 tbsp. low-sugar jam or jelly8 oz. sugar-free/fat-free yogurtLunchSnackStuffed Potato*15 grapes1 oz. Wheat Thins crackers2 slices (1½ oz. total)2% American cheeseDinnerArgentine Corn Chicken*1/ cup brown rice31 cup steamed vegetables
my food planDAY FIVE MENUBreakfastSnack1 cup Rice Chex cereal½ large banana1 cup fat-free milk1 oz. pretzels½ cup grapesLunchSnackFruit & Nut Turkey Salad*¼ cup light Ranch dressing6 reduced-fat Ritz crackers½ large banana4 graham cracker squaresDinner2 oz. grilled or baked salmon fillet½ cup mashed sweet potato½ cup boiled/steamed cauliflower florets1 small (1 oz.) whole-wheat dinner roll1 tbsp. margarine
two-week weight loss jump start menusDAY SIX MENUBreakfastSnack1 (2 ½ oz.) whole-wheat bagel 8 oz. sugar-free/fat-free yogurt2 tbsp. light cream cheese2 tbsp. low-sugar jam or jelly1 cup fat-free milk½ grapefruitLunchSnack“Fast food” Grilled ChickenSandwich (3 oz. chicken,1½ oz. bun, no mayonnaiseor cheese)“Side salad” (1½ cups)fat-free salad dressing (1 oz.packet)1 cup cantaloupe cubesDinner1 oz. lean smoked ham½ cup corn½ cup green beans½ cup grapes1 small (1 oz.) whole-wheat dinner roll1 tsp. margarine½ cup sugar-free pudding
my food planDAY SEVEN MENUBreakfastSnack1 cup Rice Krispies cereal1 cup fat-free milk½ cup orange juice½ large banana1 oz. pretzelsLunchSnack2 oz. grilled/baked chicken½ cup brown rice½ cup fresh broccoli florets½ cup fresh cauliflower florets2 tbsp. light Ranch dressing½ cup sugar-free puddingDinnerTaco Salad*½ cup fruit cocktail
two-week weight loss jump start menusDAY EIGHT MENUBreakfastSnack1 egg (scrambled or pan-fried) ½ cup diced peaches1 whole English muffin, toasted ½ cup sugar-free/fat-freeyogurt1 tbsp. margarine1 tbsp. low-sugar jam or jelly1 cup fat-free milkLunchSnackRoast Beef Sandwich*½ cup baby carrots1 medium fresh pearDinner2 oz. baked/broiled tilapia1 medium baked potato1 tbsp. margarine2 tbsp. fat-free sour cream½ cup green beans1 small (1 oz.) whole-wheat dinner roll½ cup unsweetened applesauce
my food planDAY NINE MENUBreakfastSnack1 cup Corn Chex orWheat Chex cereal1 cup fat-free milk½ cup strawberries½ cup apple slices1 tbsp. peanut butterLunchSnack1 cup chicken noodle soup6 Triscuit crackers1 slice (¾ oz.) 2% Americancheese1½ cup tossed salad2 tbsp. fat-free dressing½ cup fruit cocktail3 cups light popcorn½ cup dried cranberriesDinner3 oz. grilled or baked chicken breast½ cup brown rice1 cup boiled or steamed asparagus½ cup sugar-free pudding
two-week weight loss jump start menusDAY TEN MENUBreakfastSnack1 (4-inch) whole-grain waffle1 tsp. margarine¼ cup sugar-free syrup2 slices turkey bacon1 medium orange4 graham cracker squares6 oz. sugar-free/fat-free yogurtLunchSnack1 cup canned vegetable soup 1 cup Cheerios 6 saltine crackers1 cup fat-free milk1 oz. string (mozzarella) cheese1½ cups tossed salad2 tbsp. fat-free dressing1 small appleDinner3 oz. baked lean ham½ cup mashed sweet potato1 tsp. margarine½ cup green beans1 small (1 oz.) whole-wheat dinner roll
my food planDAY ELEVEN MENUBreakfastSnack½ cup plain oatmeal¼ cup fat-free milk½ cup blueberries1 slice whole-wheat toast1 tsp. margarine3 cups light popcorn¼ cup raisinsLunchSnackChef Salad*¼ cup light Ranch dressing1 oz. Wheat Thins crackers8 oz. sugar-free/fat-free yogurtDinner3 oz. baked or smoked turkey½ cup rice (white or brown, cook in chicken broth/boullioninstead of plain water for more flavor)½ cup cooked spinach½ cup grapes
two-week weight loss jump start menusDAY TWELVE MENUBreakfastSnack1 egg (scrambled or pan-fried) 1 medium peach1 slice whole-wheat toast1 tsp. margarine1 tbsp. low-sugar jam or jelly8 oz. sugar-free/fat-free yogurtLunchSnackTurkey Sandwich*1 cup baby carrots2 tbsp. light Ranch dressing2 medium plumsDinner1 cup spaghetti noodles½ cup prepared spaghetti sauce with 2 oz. (½ cup) cookedground beef (90% lean) (Note: spaghetti sauce should havetomatoes listed as the first ingredient)2 tbsp. Parmesan cheese1 ½ cups tossed salad1 tbsp. Italian dressing½ cup whole kernel corn½ cup apple slices
my food planDAY THIRTEEN MENUBreakfastSnack1 cup Rice Chex cereal1 cup fat-free milk½ large banana½ cup apple slices1 slice (¾ oz.) 2% AmericancheeseLunchSnackPB & J Sandwich*½ cup baby carrots½ cup celery sticks2 tbsp. light Ranch dressing½ cup sugar-free puddingDinnerChicken Stir-fry*1 cup rice (white or brown)½ cup pineapple
two-week weight loss jump start menusDAY FOURTEEN MENUBreakfastSnack1 cup shredded wheat cereal1 cup fat-free milk½ large banana½ cup apple slices1 tbsp. peanut butterLunchSnack1 cup light/reduced sodiumbeef vegetable soup6 Triscuit crackers1 cup salad (primarilyRomaine lettuce)1 tbsp. Italian dressing½ cup strawberries4 graham cracker squares½ cup sugar-free puddingDinner2½ oz. grilled sirloin steak (visible fat removed)1 medium (8 oz.) baked potato1 tbsp. margarine2 tbsp. fat-free sour cream½ cup steamed/boiled asparagus1 small (1 oz.) whole-wheat dinner roll
my food planRECIPESTurkey Sandwich2 slices whole-wheat bread2 oz. deli-sliced turkey¼ cup lettuce/tomato1 slice 2% American cheese1 tbsp. light Miracle Whip 2 tsp. mustardPlace ingredients between 2 regular-sized slices of bread and serve.Ham & Cheese Roll-ups2 (6-inch) whole-wheat tortillas2 oz. deli-sliced ham2 slices (1½ oz. total) 2% American cheeseRoll ingredients inside 2 whole-wheat tortillas and serve.Breakfast Sandwich1 whole English muffin1 egg (scrambled or pan-fried with nonstick cooking spray)1 slice 2% American cheese½ oz. Canadian baconScramble or pan-fry the egg with nonstick cooking spray. Topwith cheese and Canadian bacon. Place between 2 halves of theEnglish muffin and serve.
two-week weight loss jump start menusRECIPESStuffed Potato1 (6-oz.) baked potato¼ tomato1 tsp. margarine¼ cup cooked broccoli florets1 tbsp. fat-free sour cream1 oz. turkey bacon (cooked and crumbled)1 oz. 2% cheddar cheese (shredded)Bake a potato in the oven at 350 F for 30 to 45 minutes (timeswill vary based on the size of the potato). Cook and crumble theturkey bacon and shred the cheddar cheese. Scoop out the insideof the baked potato and add tomato, margarine, broccoli florets,sour cream, turkey bacon and cheddar cheese. Mix well and fillpotato shell with mixture. Microwave until hot.Argentine Corn Chicken4 oz. boneless chicken breastsalt and pepper1 tsp. vegetable oil1 onion1 garlic clove, minced1 medium tomato (diced)1 bay leaf1/ tsp. marjoram8¼ cup corn4 whole cherry tomatoes
my food planRECIPESArgentine Corn Chicken (con’t)Season the chicken lightly with salt and pepper. Heat the oil in asmall skillet. Add boneless chicken breast and cook until tender.Remove from skillet. Sauté onion and garlic clove. Add tomato,bay leaf and marjoram and simmer for 10 minutes. Add corn,cherry tomatoes and chicken. Heat well.Fruit & Nut Turkey Salad2 cups mixed leafy salad greens¼ cup cherry tomatoes½ oz. walnuts (7 halves)1 oz. smoked turkey¼ cup dried cranberriesChop the walnut halves and dice the smoked turkey. Mix ingredients together and serve.Taco Salad2 oz. (½ cup) ground beef (90% lean)taco seasoning½ cup black beans1 cup shredded lettuce2 oz. baked tortilla chips1 oz. 2% cheddar cheese¼ cup chopped tomatoes or chunky salsa2 tbsp. fat-free sour cream
two-week weight loss jump start menusRECIPESTaco Salad (con’t)Shred the cheddar cheese. Cook lean ground beef in a pan anddrain excess fat. Add taco seasoning and black beans. Combinelettuce, tortilla chips, cheddar cheese with ground beef mixture ina bowl. Top with tomatoes or chunky salsa and sour cream.Roast Beef Sandwich2 slices whole-wheat bread1 oz. deli-style lean roast beef1 oz. 2% Swiss cheeselettuce/tomato/pickles (if desired)2 tsp. spicy mustardPlace ingredients between 2 regular-sized slices of bread and serve.Chef Salad2 cups mixed leafy salad greens1 egg1 oz. 2% cheddar cheese¼ cup fresh carrots¼ cup cherry tomatoesBoil egg and dice. Shred the cheddar cheese and slice or shredthe carrots. Add egg, cheese, carrots and cherry tomatoes to theleafy salad greens and serve.
my food planRECIPESPB & J Sandwich2 regular slices whole-wheat bread2 tbsp. peanut butter1 tbsp. low-sugar jam or jellyPlace ingredients between 2 regular-sized slices of bread and serve.Chicken Stir-fry2 oz. cooked chicken1 tsp. vegetable oil1 tbsp. soy sauce1 cup frozen mixed stir-fry vegetablesCook the chicken and slice thinly. Stir-fry with vegetable oil andsoy sauce until done, and then add frozen mixed stir-fry vegetables. Cook until crisp-tender. Serve with rice (white or brown).
two-week weight loss jump start menusGROCERY LISTProduce ecarrotscarrots, babycauliflowercelerycherry tomatoescorncranberriesgarlic clovesgrapefruitgrapes green beanslettuce tatoesraisinsspinachstrawberriessweet potatotangerinestomatoesyellow squashBaking/Cooking Products nonstick cooking spray vegetable oilSpices bay leaf marjoram pepper salt
my food planGROCERY LISTNuts/Seeds walnutsCondiments, Spreads and Sauces dressing, fat-free peanut butter Italian dressing Ranch dressing, light jam or jelly, low-sugar salsa margarine soy sauce Miracle Whip , light spaghetti sauce* mustard sugar-free syrup mustard, spicy taco seasoning* first ingredient tomatoesBreads, Cereals and Pasta bagel, whole-wheat oatmeal, plain bran flakes Rice Chex cereal bread, whole-wheat Rice Krispies cereal brown rice shredded wheat cereal spaghetti noodlesCheerios Corn Chex / WheatChex cereal dinner rolls, whole-wheat English muffins tortillas, whole-wheat waffles, whole-grain white rice
two-week weight loss jump start menusGROCERY LISTCanned Foods applesauce, unsweetened fruit cocktail beef vegetable soup,reduced sodium pickles black beans vegetable soup turkey chili with beans chicken broth chicken noodle soupDairy Products American cheese (2%) sour cream, fat-free cheddar cheese (2%) string (mozzarella) cheese cream cheese, light sugar-free pudding milk, fat-free sugar-free/fat-free yogurt Parmesan cheese Swiss cheese (2%)Juices apple juiceFrozen Foods stir-fry vegetables orange juice
my food planGROCERY LISTMeat and Poultry Canadian bacon chicken eggs ground beef (90% lean) ham, deli-sliced ham, lean salmon sirloin steak tilapia turkey turkey bacon turkey, deli-sliced roast beef, deli-style, leanOther Baked Lay’s PotatoChips pretzels graham crackers tortilla chips, baked popcorn, light Triscuit crackers Ritz crackers,reduced-fat Wheat Thins crackers saltine crackers
menu tipsand guidelinescalorie range 1300-1400—This is a good calorie range forbeginning first-time members. 1500 to 1600–Add 1 ounce meat, ½ cup vegetable and up to 1 ounce more of grains perday. You may also add an additionalteaspoon of healthy oils. Higher calorie ranges—Refer to the chart inthe My Place for Nutrition or the chart onyour Live It Tracker to determine the amountof extra foods to add from each food group.plan for each day Three meals and two snacks may be placed atyour discretion. For example, you may want abedtime snack rather than afternoon snack.
my food plan Add snacks to mealtimes if you do not havethe opportunity to eat between meals.portion sizes Portion sizes are very specific. Stick to the recommended serving sizes to insure that youstay within your calorie limit. Buy a food scale and a set of measuring cupsor spoons to help you learn what each serving size actually looks like. Eat everything listed on the menu plans—don’t cheat yourself out of nutrients and calories that your body needs.weights & measurements All measurements listed are for the ready-toeat state of each food. for instance, theoatmeal measurements are for aftercooking, as are all of the meat measurements. It is assumed that you will not add any fatwhen preparing the items (for instance, nomargarine or oil is added to vegetables).
menu tips and guidelines If you don’t like (or can’t get) a particularfood that is listed, just go to the calorie column and choose one from the same groupwith similar calories. Be adventurous . . . give some of the thingsyou’ve never tried a chance. Long-term success with a healthy lifestyle is often associatedwith eating a wide variety of foods (this helpsto prevent boredom).substitutions When making substitutions, refer to the “tipsfor healthy eating” section to assure optimalweight loss and nutrition results. You can replace any re-fined/white breadproducts with whole-grain versions (this isactually encouraged!).exercise Proper diet is only half of the weight lossequa-tion. For complete success, you need toburn off calories through activity andexercise. See pages My Place for Fitness formore information on exercise and strengthtraining.
1 cup Rice Chex cereal ½ large banana 1 cup fat-free milk 1 oz. pretzels ½ cup grapes Lunch Snack Fruit & Nut Turkey Salad* ¼ cup light Ranch dressing 6 reduced-fat Ritz crackers ½ large banana 4 graham cracker squares Dinner 2 oz. grilled or baked salmon fillet ½ cup mashed sweet potato ½ cup boiled/steamed cauliflower florets
Types of food environments Community food environment Geographic food access, which refers to the location and accessibility of food outlets Consumer food environment Food availability, food affordability, food quality, and other aspects influencing food choices in retail outlets Organizational food environment Access to food in settings
Food Fraud and "Economically Motivated Adulteration" of Food and Food Ingredients Congressional Research Service 1 Background Food fraud, or the act of defrauding buyers of food and food ingredients for economic gain— whether they be consumers or food manufacturers, retailers, and importers—has vexed the food industry throughout history.
Apr 07, 2020 · Food Webs and Food Chains Worksheet 1 Look at this food chain. lettuce greenfly ladybird thrush cat a What does the arrow mean in a food chain? b Name the producer in the food chain c Name the third trophic level in the food chain. d Name the tertiary consumer in the food chain. e What is the ultimate source of energy that drives the food chain?
6.2.5 Impact of food aid on food availability 153 6.2.6 Impact of food aid on food accessibility 153 6.2.7 Impact of food aid on food utilisation 154 6.2.8 Impact of food aid on vulnerability 154 6.2.9 Impact of food aid on local markets in Ngabu 154 6.3 RECOMMENDATIONS 154
A retail food license or food processing plant license is required to make and sell food items to the public. If you plan to sell your products primarily to consumers directly, you will need a retail food license. Internet sales are considered retail sales. If you plan to sell primarily through wholesale distribution, you will need a food .
01 The right place for the right housing 18 02 A place to start and a place to stay 20 03 A place which fosters a sense of belonging 22 04 A place to live in nature 24 05 A place to enjoy and be proud of 26 06 A place with a choice of homes 28 07 A place with unique and lasting appeal 30 08 A place where people feel at home 32
What is food chemistry? Food Science deals with the production, processing, distribution, preparation, evaluation, and utilization of food. Food chemists work with plants that have been harvested for food, and animals that have been slaughtered for food. Food chemists are concerned with how these food products are processed, prepared, and .
6 Food storage 7 Food processing 8 Food display 9 Food packaging 10 Food transportation . substantial transformation of food or the sale or service of food directly to the . take all necessary steps to prevent the likelihood of food being contaminated; and
