Smart Start Menu – #4
Eating healthy is probably the most important thing you can do for yourself. Giving your body the nutrients it needs, can help you function at your peak while keeping your weight in check. The problem for many of us is not that we don’t want to eat healthy, but that we don’t always know how to eat healthy. You may know you need more fruits and veggies, but what you really need to know is how to sneak more into your diet.
These Smart Start menus are a good road map to putting it all together. You can follow them exactly or use them as an example and make adjustments according to your taste.
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| Food Groups | Breakfast | 249 Total Calories |
| 1 grain serving1 tsp. fat/oils1 milk serving1 fruit serving
Extras*30 calories *(solid fats, added sugars, and alcohol) |
1 slice whole wheat bread:1 tsp soft (tub) margarine1 cup fruit yogurt, fat-free, no added sugar1 medium peach | 69 caloriesExtras*29 calories*(solid fats, added sugars, and alcohol)25 calories
87 calories Extras*1 calories *(solid fats, added sugars, and alcohol) 38 calories |
| Lunch | 319 Total Calories | |
| 2 oz protein/meat¼ milk/ dairy1 grain serving
1 ½ vegetable serving Extras*15 calories *(solid fats, added sugars, and alcohol)
|
Ham and Cheese Sandwich:2 oz ham, low-fat,1 slice (1 oz) reduced fat cheddar cheese1 Orowheat whole wheat thin bun
1 large leaf romaine lettuce 2 slices tomato 1 tsp. spicy brown mustard 1 cup vegetable soup |
237 caloriesExtras*15 calories*(solid fats, added sugars, and alcohol)
82 calories |
| Snack | 194 Total Calories | |
| 2 oz meat and beans2 tsp. fat/oils1 fruit serving | 1 oz. (22 almonds) almonds, unsalted1 cup cantaloupe chunks | 194 calories |
| Dinner | 333 Total Calories | |
| 2 oz protein/meat1 grain serving1 ½ vegetable serving | Chicken and Spanish rice*1/2 cup green peas, sautéed with:1 tsp canola oil | 227 calories (1 cup serving)66 calories40 calories |
| Snack | 143 Total Calories | |
| 1 grain serving½ milk/dairyExtras*98 calories*(solid fats, added sugars, and alcohol) | Ice-cream sandwich | 143 caloriesExtras*98 calories*(solid fats, added sugars, and alcohol) |
| Food Group Break Down | Men and Very Active Women Add | |
| 6 oz meat and beans1 ¾ milk/dairy3 grain servings3 vegetable servings
2 fruit servings 3 tsp. fats/oils 143 Extra calories *(solid fats, added sugars, and alcohol)
1,238 Total Days Calories
|
2 oz meat and beans1 milk/dairy2 serving vegetable2 tsp. fats/oils
*Totals should not exceed 400 calories for these add-ons.
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