Here’s a day of typical meals on the Flat Belly Diet.
Mango-strawberry smoothie (1 cup skim milk, 2 tbsp. almond butter, ½ cup fresh or frozen unsweetened strawberries, and ½ cup fresh or frozen unsweetened mango chunks)
Avocado and salmon salad (3 cups romaine lettuce, 2 oz. canned wild salmon, 1 grapefruit, ¼ cup chopped avocado, 1 tbsp. rice vinegar, 2 tsp. olive oil)
1 light or low-fat string cheese
Fruit cup (4 oz. canned pineapple chunks in juice), 1 cup baby carrots, 6 small whole-wheat crackers
2 tbsp. peanuts
Waldorf pita (whole-wheat pita stuffed with 2 light garlic and herb cheese wedges, 1 chopped medium apple, 2 tbsp. walnuts, 1 cup shredded romaine)
Here’s a breakdown of the nutritional content of a typical day on the Flat Belly Diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans. Diet figures were calculated by U.S. News using ESHA Food Processor software.
|Flat Belly Diet||Recommended|
|Saturated||3%||Less than 10%|
(total except as noted)
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
|Sodium||1,453 mg.||Under 2,300 mg., under 1,500 mg. for 51+|
|Potassium||2,479 mg.||At least 4,700 mg.|
19-50: 1,000 mg.
51+: 1,200 mg.
|Vitamin B-12||4.03 mcg.||2.4 mcg.|
|Vitamin D||9.57 mcg.||15 mcg.|
Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms. Because of rounding, protein, fat, and carbohydrate content may not add up to 100 percent.
Last updated by Angela Haupt | January 07, 2013
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