week 1 of TWD 12 week challenge
I weighed in shockingly at the obese range for my height and ethnic group. I guess that is not the best way to look after the body God has given me. So the aim I guess isn't necessarily to lose weight but to be more mindful of the way I am looking after my body, it's going to be an extra challenge because I will be overseas on two occasions during the challenge.
Don't wish me luck, pray for my persistence.
This is from the website.
My personal targets:
YOUR PERSONAL FOOD GROUPS TARGET
Meat & Protein | Bread & Cereals | Vegetables | Fruit | Dairy | Healthy Fats & Oils | Indulgences |
2.5 | 3 | 2.5 | 2 | 3 | 3 | 1 |
Which is roughly
BREAKFAST MEAL PLANNER
Food Groups at Breakfast | Examples |
1 unit Bread & Cereals | 40g cereal (e.g. All Bran or Sustain) |
1 unit Dairy | 1 cup low-fat milk or 175g low-fat yoghurt |
1 unit Fruit | 1 medium piece fruit (e.g. banana) |
LUNCH MEAL PLANNER
Food Groups at Lunch | Examples |
2 units Bread & Cereals | 2 slices Burgen Bread |
1 unit Fats & Healthy Oils | 1 teaspoon unsaturated margarine |
½ unit Meat & Protein | 50g chicken breast |
½ unit Vegetables | 1 cup salad |
DINNER MEAL PLANNER
Food Groups at Dinner | Examples |
2 units Meat & Protein | 200g raw beef, lamb, chicken or fish |
2 units Vegetables | 2 cups cooked vegetables |
2 units Fats & Healthy Oils | 2 teaspoons olive oil |
SNACKS MEAL PLANNER
Food Groups for Snacks | Examples |
1 unit Fruit | 2 small pieces fruit (e.g. 2 apricots) |
1 unit Dairy | 1 small tub low-fat yoghurt |