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Which of the following in NOT a direct benefit of a regular walking regimen?
Reduce Stress
Improved immune function
Achieving ideal weight.
Improved sugar metabolism

 
 
 Health Hint #137
Put Your Menu on a Diet
 
 
Excerpted from "A Year of Health Hints"
365 Practical Ways to Feel Better and Live Longer



Careful menu planning can make the difference between gaining, maintaining, or losing weight. Look at the caloric differences between the three meal plans shown on the following table. Make a point to plan each day's meals in advance and select food items with their caloric value in mind. (Note that you can reduce calories without cutting back drastically on how much you eat simply by selecting low-fat foods.)

Calorie Counts for Three Different Menu Plans

4,000 Calories 2,200 Calories 1,200 Calories
BREAKFAST BREAKFAST BREAKFAST
2 oz. sausage; 2 eggs fried in 2 tsp. margarine
2 slices toast with 2 tsp. margarine
1/2 cup orange juice
1 cup whole milk
1 cup coffee with 2 tsp. sugar and
2 tbsp. cream
1 egg fried in 1 tsp. margarine
1 slice toast with 1 tsp. margarine
1/2 cup orange juice
1 cup 2% milk
1 cup coffee with 1 tsp. sugar and 1 tbsp. cream
1/2 cup oatmeal
1 slice dry toast
1 small orange
1 cup skim milk
1 cup black coffee
LUNCH LUNCH LUNCH
Reuben sandwich (2 oz. corned beef, 1 oz. Swiss cheese, 1 tsp. mayonnaise, sauerkraut, 2 slices rye bread)
1 oz. potato chips
12 oz. cola
Reuben sandwich (same as on left)
12 oz. diet cola
Chicken sandwich (2 oz. chicken, 1 tsp. mayonnaise, 2 slices whole wheat bread)
1 medium apple
4 carrot sticks
12 oz. diet cola
DINNER DINNER DINNER
2 martinis (3 1/2 oz. each)
T-bone steak (1 lb. raw, 6 oz. edible), broiled
Large baked potato, with 1/4 cup sour cream
Lettuce salad with 2 tbsp. Italian dressing
1/2 cup cooked broccoli, with 1/4 cup hollandaise sauce
1 martini (3 1/2 oz.)
T-bone steak (same as on left)
Medium baked potato, with 1 tsp. margarine
Lettuce salad with 1 tbsp. Italian dressing
1/2 cup cooked broccoli, with 1 tsp. margarine
8 oz. sparkling water
3 0z. baked fish
Medium baked potato, with 1 tsp. margarine
1/2 cup cooked broccoli, with 1/2 tsp. margarine
1/4 cantaloupe
Black coffee
SNACKS SNACKS SNACKS
Cherry pie à la mode (1/6 of medium pie with 1/6 quart ice cream) 1/6 quart ice cream 1 cup skim milk
2 graham crackers

SOURCE: The Weight No More® program, developed by the American Institute for Preventive Medicine, Southfield, Michigan, 1983, 1989.

 About The Author
This article has been taken from Healthier at Home® – Your Complete Guide to Symptoms, Solutions & Self-Care, a book published by......more
 
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