Weight Loss Balanced Nutrition Meal Plan Color Coded Cards


Today, there are so many diets available. It’s become really difficult to choose the most suitable: low-carb, high-protein, raw food, master cleanse, weight watchers, the list goes on and on. People try all sorts of diets to lose weight easily and quickly, and to maintain an optimal health level. Many also diet to slow down the aging process. Most people though find it difficult to stick to a plan.

There is no such thing as the perfect diet, but there are some systems that can really help you organize your meals and commit to your preferred weight loss regimen.

Color coded cards are a great way to help you organize a balanced diet for weight loss. In this article, you’ll find information about Richard Simmons diet system with color-coded cards, also known as the “deal-a-meal” diet, and color coded eating for optimal nutrition and weight loss.

Richard Simmons and the color coded diet system

Richard Simmons, the popular and often comical exercise and health nut personality, has helped countless people lose weight on his diet that includes ideas for healthy cooking and eating.

His weight loss balanced nutrition meal plan comes with many food choices, starting with fruits and vegetables that are the staple foods on the diet, and the recommended eight or more glasses of water a day.

His color coded cards system, also known as “Deal-a-Meal”, was specifically designed to help obese dieters obtain fast weight loss results, and is based on the American Diabetic Association’s exchange list. It divides foods into different categories; each day, you are supposed to eat foods listed on special food cards; when you run out of cards, you’ve reached your food allowance for the day.

The system is basically a reduced calorie diet program. The card game is just a simple way to keep track of what you eat, and choose foods wisely – food cards are planned according to the food pyramid guidelines.

Color coded eating for weight loss

This simple, straightforward, intuitive system will help you include colorful fruits and vegetables into your diet. The starting point of this eating plan is a simple color scoring system – no need to count calories. Your goal is to score 100 color points per day; the most effective way to earn these points is to eat fruits and vegetables.

In this system, the only rule to remember is to eat 9 to 10 servings of fruits and vegetables every day (10 color points each). It may seem like a difficult goal, but you’re probably already eating more servings than you realize. 100% fruit juices count, and an actual single serving size is rather small: half a cup of chopped fruit or vegetables, or a cup of chopped leafy green vegetables. Below are some examples of 1 serving of fruit:

  • 1 slice of cantaloupe (or pineapple)
  • 1 apple (or banana, orange)
  • 2 kiwis (or plums, tangerines)
  • 1 cup strawberries (or other berries)
  • ¼ cup raisins (or dried apricots, figs)

Eat more colorful foods!

Choose foods – especially fruits and vegetables – from all color groups every day, as variety is the key to a healthy eating program. Color indicates that a food is rich in certain phytochemicals, providing important nutrients such as vitamins, minerals and trace elements. Again, no need to remember complicated tables: just go for the whole color spectrum each day.

Following are some suggestions:

  • Pick recipes that combine two or more colorful foods, preferably of different colors such as zucchini and tomatoes.
  • At the supermarket, look for unusual fruits and vegetables and shop by color.
  • Add color to your salads! Mix in some berries, carrots, beets, red onions, or any other colorful vegetables that you like.
  • Cook with colorful spices and garnish your dishes with fresh herbs such as parsley or chives.
  • Make your snacks colorful; try trading in junk food and packaged snacks for dried fruits or a fresh fruit smoothie.
  • Whatever diet you’re on, attending a vegetarian cooking class may open up a world of possibilities and color – try it!


Official Richard Simmons website, http://www.richardsimmons.com

R. Garelick, “Outrageous Dieting: The Camp Performance of Richard Simmons”, http://muse.jhu.edu/login?uri=/journals/postmodern_culture/v006/6.1garelick.html

J. Joseph, PhD; D. Nadeau, MD; A. Underwood, “The Color Code: A Revolutionary Eating Plan For Optimum Health”

Beau Giannini
Beau Giannini