Rogers Diet and Fitness Plan(Part-3)

Reduce Weight and Fight Obesity with  “Foods for Health”

A Healthy Eating Plan is one that gives your body the Nutrients it needs every day while staying within your daily Calorie Level. Such an eating plan will also lower your risk for heart disease and other conditions such as high blood pressure or high blood cholesterol levels. Rogers Diet & Fitness Plan recommends Foods that are lower in calories, total fat, saturated and Trans- Fats, cholesterol, and sodium (salt). Examples of these foods include:-

  • fat-free and low-fat dairy products;
  •  lean meat, fish, and poultry;
  • high-fiber foods such as whole grains, breads, and cereals;
  • fruits and vegetables
  •  Canola or olive oils are heart healthy and can be used in moderate amounts.
  •  soft margarines made from Canola or Olive oils
  • Unsalted nuts as long as you watch the amount.

Avoid Foods with higher amounts of saturated and Trans-Fats and cholesterol. These particular fats raise blood cholesterol levels, which increases the risk for heart disease.

Saturated Fatis found mostly in fresh and processed meats; high-fat dairy products (like cheese, whole milk, cream, butter, and ice cream), lard, and in the coconut and palm oils found in many processed foods.

The Burger King "BK Stacker" sandwic...
The Burger King “BK Stacker” sandwich. Note that actual appearance of item served in store may differ significantly from the item shown in this picture. (Photo credit: Wikipedia)

Trans Fat is found in Foods with partially hydrogenated oils such as many hard margarines and shortening, commercially fried foods, and some bakery goods.

Cholesterol is found in eggs, organ meats and dairy fats.

Restrict and substantially reduce the Foods and Drinks with added sugars such as many desserts, canned fruit packed in syrup, fruit drinks, and sweetened beverages (non-diet drinks). Foods and Beverages with added sugars will add calories to your diet without giving you needed nutrients.

The concept of Rogers “Food for Health” is basedon:-

  • Fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
  • Includes lean meats, poultry, fish, beans, eggs, and nuts.
  • Is low in saturated fats, trans fat, cholesterol, salt (sodium) and added sugars.
  • Controls portion sizes
  • It contains enough calories for good health but not too many so that you gain weight.
  • It also allows for reasonable portion sizes to control calories and prevent unhealthy weight gain.



Grains such as wheat, rice, oats, cornmeal, and barley are naturally low in fat and provide vitamins, minerals, and carbohydrates (all important for good health). Whole grain foods such as whole wheat bread, brown rice, and oatmeal also have fiber that helps protect you against certain diseases and keeps your body regular. Fiber can also help you feel full with fewer calories.



Vegetables are naturally low in calories, fat, and cholesterol. They are also important sources of many nutrients, including potassium, fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C. To get the most health benefits, vary the types of vegetables you eat. Eat more dark green and orange vegetables.



Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Fruits are important sources of many nutrients, including potassium, fiber, vitamin C, and folate (folic acid). Whole or cut up fruits also contain fiber which can provide a feeling of fullness with fewer calories. To get the most Health Benefits, eat a variety of fruits and go easy on fruit juices to avoid getting too many calories.



Milk and milk products such as yogurt and cheese provide nutrients that are vital for the health and maintenance of your body. These nutrients include calcium, potassium, vitamin D, and protein. Milk and milk products can lower their risk of low bone mass (osteoporosis) and maintain healthy bones throughout the life cycle. Whole milk dairy foods contain unhealthy saturated fats, so it’s a good idea to choose low-fat or fat-free milk products such as milk, cheese, and yogurt.

Meat and Beans

All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. The foods in this group give you many nutrients, including protein; B vitamins (niacin, thiamin, riboflavin, and B6); vitamin E; and minerals such as iron, zinc, and magnesium. Choose poultry, fish, beans, and peas more often. Nuts and seeds can be included for variety since they contain healthy fats, however, limit the amount to avoid getting too many calories. Bake, broil, or grill your meats.


Oils and Fats

Unsaturated oils are essential for superior health in small amounts. Oils and Solid Fats both contain about 120 calories per tablespoon so the amount of oil you use needs to be restricted to balance your total calorie intake. It’s especially important to limit Saturated Fat, which is found in whole dairy foods, many meats, butter, and lard, and raises blood cholesterol levels and thus the risk for heart disease. Most of your fat should be from fish, nuts, and vegetable oils.

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