7-Day Menu Planning Chart
I created a Microsoft Word document in
chart form to make it easier for me to plan menus. I print the form and
use a pencil to write in my menu plans so that I can make changes as
the week progresses. I save them for future reference. If you
would like a copy of this chart, right-click the link below and save the
file to your computer.
7-Day Menu Planner
Sites with dieting aids and nutrition data
Choose from the menu
to view the nutrition data for your favorite fast foods and restaurants.
A tool to calculate
your Basal Metabolic Rate (BMR) and determine how many calories to eat to
lose or maintain your weight.
The Calorie Control Council. Several calculators, articles and
commentaries including an article "Calories Still Count."
Reader's Digest Change One diet.
Activity Calorie Calculator
Food Nutrition Search
Metric Conversion Charts
This is a Web site for tracking foods, exercises, weight
loss, and goals online. FitDay claims to "provide you with the feedback
and analysis you need to stay on track towards your diet and fitness
goals." I personally do not use this
site, but many people
do, because they have over 750,000
members. I tried it
once for calorie tracking, and decided that it wasn't for me. It's too
time-consuming, and they do not have everything that I eat listed there,
and no recipes that I use. I find it easier and more accurate
to read labels on the brands I use and refer to the books that I have for
other foods and when calculating my recipes.
NutritionData (ND) provides nutrition facts, Calorie counts, and
nutrient data for all foods and recipes. "ND tells you, in simple
terms, what's good and bad about the foods you eat, and helps you select
foods that best meet your dietary needs."
the site for a food category and/or a particular food item. Has the
nutrition label; the percent (per serving) of carbs, fats, protein,
caloric ratio; and much more very detailed information. Also includes
nutrition data for fast foods.
For details in
figuring out net carbs, go to
Sites with fiber charts
Fiber recommendations vary from 25 to 35 grams of
fiber per day (more for men than for women). Find what works best for you.
I've read where our “ancestors” consumed up to 100 grams per day!
General health and nutrition sites
Meat Consumption and Cancer Risk
from the American Cancer Society, gives information about the
connection between diet and cancer, specifically meat and cancer.
Atkins Diet Alert
brought to you by the
Committee for Responsible Medicine
Signs, symptoms, and indicators of
the effects of a low carbohydrate diet (scroll about a third of the way
down the page).
John and Erika are licensed physicians and
talk radio hosts, and hosts of this Web site. Their goal is to “help
enrich the lives of people by empowering them with knowledge so they can
take charge of their health and not be dependant on physicians or the
pharmaceutically dominated medical system that controls them.” Some of
their Spotlight items are:
Hydrogenated Fats & Sugars
Aspartame - Liquid Parkinsons
Good article about diabetes by Dr. Lam.
Web site of Dr. Andrew Weil, MD.
This Web site
is a leading provider of online information and products for optimum
health and wellness.
Dietary guidelines for Americans. This
page has the guidelines that the government has issued for every five
years from 1980 through 2005.
All about saturated fats, monounsaturated
fats, and polyunsaturated Fats.
Medicinal Food News was born out of the
desire to help consumers make informed choices about their diet and how
it affects their health. There are many articles here (click on
"Articles" and "In The News." You can also search the site for items of
interest to you.
Dr. Mendosa's excellent Web site.
Dr. Mercola's comprehensive Web site.
The Healthy Living Bookshelf, featuring the
complete text of 21 Rodale health books on-line.
Founded in 1985, the Physicians Committee
for Responsible Medicine (PCRM) is a nonprofit organization that promotes
preventive medicine, conducts clinical research, and encourages higher
standards for ethics and effectiveness in research.
Getting a good night's sleep is crucial to
our health and well being. This site is a comprehensive information
guide about sleep disorders. You'll find descriptions, symptoms, causes,
and treatments of various sleep disorders like sleep apnea, insomnia,
snoring, restless legs, narcolepsy, and others you probably didn't even
The Weston A. Price Foundation is a
nonprofit, tax-exempt charity founded in 1999 to disseminate the
research of nutrition pioneer Dr. Weston Price, whose studies of
isolated nonindustrialized peoples established the parameters of human
health and determined the optimum characteristics of human diets. Dr.
Price's research demonstrated that humans achieve perfect physical form
and perfect health generation after generation only when they consume
nutrient-dense whole foods and the vital fat-soluble activators found
exclusively in animal fats.
George Mateljan Foundation for The World's Healthiest Foods.
Their purpose is
to show you enjoyable, convenient ways to eat healthier that fit your busy
lifestyle. Also has recipes. Established
by George Mateljan to "discover, develop and share scientifically proven
information about the benefits of healthy eating, and to provide the
personalized support individuals need to make eating The World's
Healthiest Foods are enjoyable, easy, quick, and affordable. The
Foundation is not-for-profit, so we can offer an independent perspective
that is not influenced by commercial interests."
Miscellaneous recipe sites
There are thousands of
recipes sites on the Web. I will post a few links here, in
alphabetical order by URL, adding more as I have the time. If you come across any
broken links, please let me know so that I can remove them from this list.
You'll find healthy as well
as unhealthy recipes on these sites, so you'll need to look for recipes on
these (and other sites) that are appropriate for healthy eating or can be modified
successfully to fit within the guidelines. Most of these sites have
vegetarian pages, and I have also listed some vegetarian-only sites following
Simple, healthy recipes and important
health tips. Many of the recipes are for the George Foreman grill. Be sure
to click on Simple Health Tips and some of the other articles and links
you will find there.
A "fabulous" site. Be sure to check out the
Features and the Fit & Fabulous sections as well as the Recipe section.
Recipes using Mrs. Dash seasoning blends. Mrs. Dash seasonings are both salt free and sugar
free. You can add salt to your recipes to your taste. Note: The
marinades are salt free but have 1 gram of sugars per serving.
Click here for tips on how to use each Mrs. Dash product.
Recipes using the sugar substitute
Splenda. Many of their recipes use flour, butter, cream, etc., and so are
not acceptable on a low GI diet.
There are many vegetarian
Web sites. I'll add to this list as I have the time.
Information on Vegan
A Guide to Healthy
Weight Loss: Three weeks on a low-fat vegan diet gets you on the road to
your healthy weight goal.
Vegetarians in Paradise. Good site, lots
of info. Cute graphics, too. I like Aunt Nettie.
Building a Better
Pyramid—Harvard School of Public Health Food Pyramid
If the only goal of the
Food Guide Pyramid is to give us the best possible advice for healthy
eating, then it should be grounded in the evidence and be independent of
business. Instead of waiting for this to happen, nutrition experts from
the Harvard School of Public Health created the Healthy Eating Pyramid.
It is based on the best available scientific evidence about the links
between diet and health. This new pyramid fixes fundamental flaws in
the USDA pyramid and offers sound information to help people make
better choices about what to eat
Sugar Busters pyramid
Four Healthy Eating Pyramids:
Mediterranian Diet Pyramid
Vegetarian Diet Pyramid
Asian Diet Pyramid
Latin American Diet Pyramid
The low carb pyramid. Even
though low GI diets are not called low carb diets, they are lower in carbs than most other diets.
Glycemic index lists and
Glycemic Load, Diet, and Health by
Harvard Women's Health Watch (Monday, 07-10-2002)
Probably the most in-depth
GI information available on the Internet, put together by researchers at
the University of Sydney.
Two lists: one by food
type, the other by GI from lowest to highest.
International Table of Glycemic Index (GI) and Glycemic Load (GL)
Values—2002 by David Mendosa.
To find Prevention's Pocket Guide to the Glycemic Index, you have
to go to their home page first, then click on the "Food & Nutrition"
link at the top of the page, then from the “Food and Nutrition” page,
you have to go about halfway down to the “Popular Articles in Food and
Nutrition” box, then click on “Glylcemic Index.”
Stevia's glycemic index
Web pages about hydrogenated oils/trans
and why we should avoid them.
Sites about sugar and why
it's harmful to our health
in Sugar Shock?
Sugar is one of the most
dangerous substance on the food
Ways That Sugar Affects Your Health
Refined Sugar—The Sweetest Poison of All
The Perils of Sugar
Sugar Lovers Beware
For more sites on sugar and other
sweeteners, see my Sugar Page.
Some of these products use Splenda or
maybe some other sugar substitute. Use at your own risk. See my
Ideas on how to use
the DaVinci sugar-free, calorie-free flavored syrups. These are carried in
stores like TJ Maxx, Marshall's, and some supermarkets sell the vanilla
flavor in the coffee section.
The freshest coffee, tea,
and some other products.
Sugar-free, calorie-free, no-carb salad dressings as well
as pancake syrup and a patented a calorie-free, sugar-free chocolate
syrup. You might can find these products locally, but
if not, they're available from this site.
The world's ultimate sugar substitute. All
natural, and guaranteed to taste like sugar.
of Page ●
Main Diet Page
Home Page ●
This page on-line
September 18, 2003
Page counter reset 12/20/03 after moving site to new Web host.