Diet Plan 3000 Calories

3000 Calories Diet Plan
A 3000 calories diet plan is for athletes, body builders and people looking to gain weight. This diet plan provides 150 percent of the nutrients and calories that an average person needs. This will cause great weight gains for an average person. This would be an appropriate diet for someone whose ideal weight is around 200 pounds. Based on a 3000 calorie pattern, below you will find recommended amounts of daily consumption from grains, fruits, vegetables, milk, meats along with your daily exercise target. Some foods don’t fit into any group. These “extras” may be mainly fat or sugar. Limit your intake of these. Make most of your fat consumption from fish, nuts and vegetable oils. Limit solid fats, like maragines, butter, lard, and shorting. Keep your consumption of sodium (salt) low.
Grains
Tip: At least half of your grains should be whole grains, such as whole wheat, whole oats, oatmeal, whole-grain corn, brown rice, wild rice, whole rye, whole-grain barley, buckwheat, bulgur, millet, quinoa, and sorghum.
Amount: 10 ounces
Equivalents: 1 ounce equivalent is about 1 slice bread, 1 cup dry cereal, or 1⁄2 cup cooked rice, pasta, or cereal
Vegetables
Subgroups: Dark Green, Orange, Starchy, Dry Beans and Peas, Other Veggies.
Tip: Try to have vegetables from several subgroups each day.
Amount: 4 cups
Fruits
Tip: Make most choices fruit, not juice. Real fruit will contain fiber, which you need. Fruits do not have to be fresh, they can be canned, frozen or dried.
Amount: 2.5 cups
Milk
Tip: Choose fat-free or low fat most often.
Amount: 3 cups
Equivalents: 1 1⁄2 ounces cheese = 1 cup milk.
Meats
Tip: Choose lean meat and poultry. Vary your choices. Include more fish, beans, peas, nuts, and seeds. Go lean with protein.
Amount: 7 ounces
Equivalents: 1 ounce meat, poultry, or fish, 1 egg, 1 T. peanut butter, 1⁄2 ounce nuts, or 1⁄4 cup dry beans.

Exercise

Tip: Build more physical activity into your daily routine at home and work. To prevent weight gain you might need as much as 60 minutes a day. To lose weight you may need as much as 60 to 90 minutes a day.
Amount: At least 30 minutes of moderate to vigorous activity a day, 10 minutes or more at a time. Monitor your body weight and adjust your exercise accourdingly. Remember that 100 extra calories a day adds up to 10 pound weight gain in a year.