Planning a daily menu isn't difficult as long as each meal and snack has some protein, fiber, a little bit of healthy fat and some complex carbohydrates. Here is one example of how to prepare a healthy menu for a whole day that includes three meals and three snacks.
Difficulty: Easy
Time Required: 5 to 30 minutes per meal.
Here's How:
- Eating breakfast will help you refuel after a long night's sleep and start your day with more energy. Choose some protein and fiber for your breakfast and it's a good time to eat some fresh fruit:
- one serving of oatmeal
- one-half cup strawberries
- a tablespoon or two chopped nuts
- glass of orange juice
- A mid-morning snack is totally optional. If you ate a larger breakfast you may not feel hungry until lunchtime. However, if you're feeling a bit hungry and lunch is still two or three hours away, a light mid-morning snack will tide you over without adding a lot of calories:
- One serving of plain yogurt mixed with one-half cup blueberries and a little honey
- Water or diet soda
- Lunch is often something you eat at work or school, so here is an idea for a portable lunch you can pack and take with you:
- A sandwich made with two slices of 100% whole grain bread, two or three ounces of lean turkey breast, a little mayonnaise or mustard, a tomato slice and lettuce
- One-half to one cup raw baby carrots
- One can or bottle of sparkling water
- Order a vegetable salad with the dressing served on the side
- cup of soup
- A mid-afternoon snack is also optional. Keep it low in calories and eat just enough to keep you from feeling too hungry - dinner is just a couple of hours away.
- One apple and 12 walnuts
- Glass of milk
- Dinner is a time when it's easy to over-eat, especially if you haven't eaten much during the day, so watch your portion sizes. Mentally divide your plate into four quarters. One quarter is for your meat or protein source, one quarter is for a starch and the last two quarters are for green and colorful vegetables and/or a green salad:
- One serving of baked or roasted chicken breast
- One small baked potato with salsa or low-fat sour cream
- Large portion of steamed asparagus
- One small 100% whole-grain roll
- Small glass of white wine (optional)
- A light complex carbohydrate-rich evening snack may help you sleep, but avoid heavy, greasy foods or foods high in refined sugars.
- Six whole grain crackers
- Two ounces sliced cheese
- Piece of fresh fruit
Tips:
- Drink water or non-fat milk instead of sugary sodas.
- Choose 100% whole-grain breads and cereals. At least half of your servings of breads and cereals should be whole grain.
- Avoid highly processed lunch meats and sausages, which are high in saturated fat and calories.
- Cut back on fatty red meats. Choose more fish and seafood or vegetarian protein sources like dry beans and soy.
- Increase your intake of brightly colored and dark green vegetables. Serve fresh fruits and berries for desserts.
Source:
United States Department of Agriculture, MyPlate.gov. "Calorie Results and Food Tracking Worksheets." Accessed September 17, 2011. http://www.choosemyplate.gov/professionals/MyPlate-results_downld.html.
