Advertisement -- Learn more about ads on this site.



Diet Action Steps





Plan your menu for the whole week (or every day) using the meal planner

You’ve probably noticed that counting calories is an important part of the SparkPeople weight loss equation. A great way to keep track of your calories and other important nutrients is using the SparkPeople Meal Planner to map out your menu for the entire week. The planner offers up a week’s worth of meals (breakfast, lunch, dinner and snack), along with the fat, calorie, protein and carbohydrate count for each food item in each meal. If you don’t like a suggested meal or even part of a meal, simply substitute another meal or food item until you have a plan that you can stick with. With the nutritional info right there, you’ll still know exactly what you’re eating and exactly how many calories it works out to. Either way, by learning to use the Meal Planner, you’ll be assured of healthy meals week in and week out. Click here to start using the Planner.


Click here to say you completed this action step to redeem SparkPoints
  You will earn 5 SparkPoints



Get at least 3 servings of "good" carbs every day this week

With the low-carb craze in full swing, it's hard to find anyone willing to talk about carbohydrates in a positive manner. The SparkDiet advocates a balanced diet that includes plenty of carbs. But not all carbohydrates are created equally. Sugary, weight-inducing carbs, known as simple carbs, should be avoided. This includes highly-processed foods like sugary desserts, soda, and table sugar. Instead, choose healthy, energy-sustaining, complex carbs, which are less processed. Examples of these "good" carbs include whole grain bread, brown rice, fruits and veggies. Learn the truth about carbohydrates. For this week, eat at least 3 servings of complex carbs per day. A smart strategy might be to eat one serving at each meal: whole wheat cereal for breakfast, whole wheat bread at lunch and brown rice during dinner, for example. Try to mix it up or, if you find a combination you like, stick with it.


Click here to say you completed this action step to redeem SparkPoints
  You will earn 5 SparkPoints



Get at least 3 servings of fruit/veggies every day this week

These are the foods so many people struggle with. But their combination of flavor and nutritious power can’t be beat. This week, make a point to eat 3 servings from this group every day. Again, there are easy ways to follow through with this Action Step. Have a piece of fruit for breakfast, or if you are eating whole wheat cereal, sprinkle some berries on top. For lunch or dinner, make a fruit smoothie. As for veggies, look for multiple-veggie dishes. A spinach salad with tomatoes, peppers, carrots and/or cucumbers can hold 1-3 servings. Dishes such as stir fry call for several veggies, which could count for another 1-2 servings. It’s not hard to ask for veggies instead of fries at a restaurant – and they’ll probably have more flavor. You can also pack some precut or prepackaged veggies (broccoli, cauliflower or carrot sticks) for a mid-afternoon snack. Dip them in low-fat dressing and you have a tasty treat. Click here to read more about easy ways to get fruits and veggies.


Click here to say you completed this action step to redeem SparkPoints
  You will earn 5 SparkPoints





Back to MySpark Page