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What nutritional guidelines do your meal plans follow?

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Dear Diet-to-Go,

You claim that your meal plans follow the nutritional guidelines of several major health organizations.  Can you tell me which ones?

Thanks,  
E.B., Texas

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Dear E.B.,

Diet-to-Go has assembled a dynamic team of culinary and health experts who have created great tasting, freshly prepared meals that meet the nutritional guidelines of several major health organizations including the American Cancer Society, American Diabetes Association and American Dietetic Association.

To read more about our team of experts, click on any of their profiles on the right side of the page.

Diet-to-Go

Can I still eat out while on my Diet-to-Go meal plan?

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Dear Becky,
Thanks to my fantastic Diet-to-Go meal plan, I have been doing well eating at home and at the office.  My problem:  I like to dine out at least once a week with friends and family, and I never know what to order.  Chinese, Italian and Mexican are our favorites ... Can you help me?
J.H., Allentown

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Dear J.H.,

Relax.  There is always a way to choose healthier when dining out.  Let's start with your three favorite restaurants.

Chinese:  It can be misleading to look at a plate of Chinese: It can be misleading to look at a plate of vegetables and chicken, only to learn it has over 900 calories! With all the oil that gets added, the calories really start to add up. Sodium is another concern, with more than a day's worth in one meal. Get the meat and vegetables steamed with no sauce. Aim for lean protein choices or more vegetables and skip any added sauces such as duck or soy sauce, since these contribute unneeded sodium. Ask for brown rice instead of white rice to add-in your extra fiber.

Italian: Keep in mind portion control. Split an entrée with a friend and choose an entrée with red sauce versus white sauce. Skip the Italian bread that comes with the meal and opt for a side salad. For pizza, try brick-oven style since it has a thinner crust and is cooked on a wire rack rather than a greasy pizza pan. On your pizza choose vegetable toppings and skip high fat meats such as sausage and pepperoni. A healthier slice of pizza will average 230-250 calories, rather than 350 or more calories.

Mexican: Find an entrée which involves lean protein and very little cheese such as customizing your own salad with no shell. Don't be fooled by the popular cheese quesadilla - it contains 900 calories! Burritos can vary in calories up to 1,300 calories per burrito depending on ingredients and size. Consider ordering a half portion with a side salad. Watch out for the tortilla chips that come with the meal - each has 25 calories.

One last word of advice: If you follow your Diet-to-Go meal plan 90% of the time, you can afford to enjoy a night out with family or friends. Portion control is key

 

 

Why is my friend losing weight faster than me?

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Dear Becky,
My friends and I all joined Diet-to-Go at the same time.  I love the food but I must confess that I get frustrated watching my friends lose weight faster than me. We eat the same foods and exercise together, so what gives?

D.G, in Morgantown

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Dear D.G.,

Losing weight is not the same for everyone; some people lose faster than others due to a different personal history of weight, dieting, physiology, psychology, culture and genetics.

Ask yourself these eight important questions.

1. Am I eating enough?
Skipping meals and inadequate eating create more weight problems in the long run, by disrupting your metabolism and setting you up for overeating later.

2. Am I eating or drinking in excess?
Try to avoid excessive quantities and caloric beverages, such as juice, regular soda and alcohol. To start a weight loss plan, try to cut back gradually, making substitutions of lower calorie choices when needed.

3. Am I getting enough exercise without overdoing it?
If you have not exercised in awhile, start by adding a few minutes of walking daily. Gradually work up to 15-30 minutes per day.

4. Am I sleeping enough?
Lack of sleep can promote excess hunger and eating, and will result in weight gain.

5. Am I taking care of any psychological issues?
Weight gain can be related to hormonal imbalances. In some people it may also be associated with depression. Either of these may interfere with any efforts to lose weight and would best be helped by visiting a professional.

6. Are there any barriers that I face?
Learn the triggers that contribute to any weight problems you may have, so that you can gradually make some changes in them.

7. Are my goals realistic?
Consider whether your desired weight would really be a healthy weight for you. One option is to start gradually and aim for weight loss of about 5 to 6 pounds per month. Setting short-term goals that are accessible will help you to attain long-term goals.

8. Is this the right time to lose weight?
If you are too busy or preoccupied with other concerns, it may be hard to concentrate on weight loss. There is nothing wrong with maintaining your weight for awhile until you are ready.

Keep in mind a safe pace for weight loss is 1-2 pounds a week. The slower the weight comes off the more likely it is to stay off.

 

 

Why did you choose the Diet-to-Go meal plan?

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Dear John,
Your dieting success with Diet-to-Go inspired me to join. I love the food but am curious what inspired you to choose this meal plan.
T.M., New York

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I'm 49 years old and I have been dieting for much of my adult life.

My first real weight loss attempt was during my college years -- and it was a doozy. I ran for miles while wearing a rubber, long-sleeved top... and I did oodles of sit-ups while holding a weight on my chest.

The end result: I lost weight. But it was only temporary due to my crazy fitness program.

My post-college diets haven't fared much better. I tried a soup diet of my own creation. Basically it was one two-serving can of Progresso or Campbell's or Healthy Choice soup plus a small can of corn, peas, green beans or carrots for my lunch and dinner.

Soup is good food... just not for 2 meals a day!

The more traditional diets included Jenny Craig (small portions, big cost, so-so taste)... Atkins (go meat! but yearned for sub rolls, pasta and bread)... Weight Watchers Points (good for stretches but I always tired of the math work)...

While working as editor of a major dieting site, I had written about Diet-to-Go before finally trying it. This is the BEST DIET I have ever followed. Over a 9-week stretch I lost 30 pounds while eating real, good food. There's no measuring, no math, no shopping, no cooking... nothing but great food and lots of it!

Last night for dinner I had whitefish parmigiana. It's a dish to diet for... there's so much cheese you can't believe you are eating to lose weight!

And that was not an exception -- the rule here is ALL GOOD ALL THE TIME!

Diet-to-Go is the only meal plan I recommend for people serious about losing weight while eating great.

 

Am I crazy or will I lose weight faster if I cut more calories?

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Dear John,
A friend of mine is losing weight while eating 1,000 calories -- or less -- a day. I am on the Diet-to-Go 1,600-calorie plan, but I am thinking maybe I am eating too many calories. Am I crazy or will I lose weight faster if I cut my calories further?
B.G., Boston

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Eating 1,000 or fewer calories a day is basically a starvation diet... a diet that will cause your body to go into defensive mode and stop burning fat.

I've been writing about health, fitness and diet for the past 8 years. A great takeaway message for me has been -- you got to eat to lose weight.

Not just any food. But healthier foods and in an amount that fuels your body while it burns calories at a safe, effective rate.

Back in October 2005, I started a diet and my personal dietitian (a friend from a previous job) put me on 2,000 calories a day. I was floored. I thought, "I will never lose any weight eating that many calories!"

I was wrong. By including a fitness plan, I was able to eat 2,000 calories and lose weight steadily.

I ended up losing 32 pounds overall.

As you lighten up, you need to adjust that caloric intake. Otherwise, you will hit a plateau and stay there -- unless you boost your calorie-burning activities.

If you are trying to lose weight by eating 800... 900 or even 1,000 calories a day: STOP! You are doing more harm than good.

Good food + good exercise = good, sustainable weight loss.

 

 

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