Healthy Blueberries on a Diet Plan and Cycling

This diet is useful because it tells us how important it is to eat everything but in small portions.
Sometimes we need a little help learning about how to control our intake of carbohydrates, proteins, vitamins and electrolytes, so we can make out of our diet a healthy balanced way of eating.

If we can accomplish this, along with a successful exercise program and a vitamin supplement after breakfast. We can achieve a long, happy and healthy life.

CYCLIST PICKING WILD BLUEBERRIES ALONG HIS BIKE RIDE

Low Calorie Sample Menu

Breakfast

1 cup Enriched Soy Milk (Soy Dream, 120 calories)
¾ cup of low cal Cereal
½ cup BLUEBERRIES
Water, unsweetened tea, or coffee

Snack

1 cup Enriched Soy Milk (Soy Dream, 120 calories)*

Lunch

Chicken and Pesto Pasta Salad (326 calories)
Fresh Fruit Salad, better yet, just eat BLUEBERRIES! (123 calories)
Water, unsweetened tea, or coffee

Snack

1 piece Cow Cheese, light original (50 calories)
1 medium orange.

Supper

1 Hummus and Tomato Sandwich (add on the side BLUEBERRIES)

(Start with 1 Whole Wheat Tortilla and spread one side with 2 Tbsp. hummus. Top with ½ cup spinach leaves, 1/2 cup tomato slices, ¼ cup feta cheese. Roll up and enjoy. Quick, easy. Ready in minutes.)Water, unsweetened tea, or coffee (Always remember to get plenty of water throughout the day.

Total Calories = 1247

Total Fiber = 28.1 g

Fat = 23%

Carbs = 58%

Protein = 19%

Calcium = 1088 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 + mg a day)

Iron = 20.8 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg)