Sunday, January 27, 2019

Diet Plan 2600 Calories

Diet Plan 2600 Calories

A 2600 calories diet is for most people of large stature and people who are very physically active, like athletes or body builders. A diet of this amount of calories would also be used by somebody wanting to gain weight.


2600 Calories Diet Plan
A 2600 calories diet is used by people who want to gain weight, or who are athletic and need extra calories. Also, people of larger stature will want to consider this diet plan. Based on a 2600 calorie pattern, below you will find recommended amounts of daily consumption from grains, fruits, vegetables, milk, meats along with your daily exercise target. Some foods don’t fit into any group. These “extras” may be mainly fat or sugar. Limit your intake of these. Make most of your fat consumption from fish, nuts and vegetable oils. Limit solid fats, like maragines, butter, lard, and shorting. Keep your consumption of sodium (salt) low.
Grains
Tip:At least half of your grains should be whole grains, such as whole wheat, whole oats, oatmeal, whole-grain corn, brown rice, wild rice, whole rye, whole-grain barley, buckwheat, bulgur, millet, quinoa, and sorghum.
Amount:9 ounces
Equivalents:1 ounce equivalent is about 1 slice bread, 1 cup dry cereal, or 1⁄2 cup cooked rice, pasta, or cereal
Vegetables
Subgroups:Dark Green, Orange, Starchy, Dry Beans and Peas, Other Veggies.
Tip:Try to have vegetables from several subgroups each day.
Amount:3.5 cups
Fruits
Tip:Make most choices fruit, not juice. Real fruit will contain fiber, which you need. Fruits do not have to be fresh, they can be canned, frozen or dried.
Amount:2 cups
Milk
Tip:Choose fat-free or low fat most often.
Amount:3 cups
Equivalents:1 1⁄2 ounces cheese = 1 cup milk.
Meats
Tip:Choose lean meat and poultry. Vary your choices. Include more fish, beans, peas, nuts, and seeds. Go lean with protein.
Amount:6.5 ounces
Equivalents:1 ounce meat, poultry, or fish, 1 egg, 1 T. peanut butter, 1⁄2 ounce nuts, or 1⁄4 cup dry beans.
Exercise
Tip:Build more physical activity into your daily routine at home and work. To prevent weight gain you might need as much as 60 minutes a day. To lose weight you may need as much as 60 to 90 minutes a day.
Amount:At least 30 minutes of moderate to vigorous activity a day, 10 minutes or more at a time. Monitor your body weight and adjust your exercise accourdingly. Remember that 100 extra calories a day adds up to 10 pound weight gain in a year.


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1 comment:

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