Smart Start Menu #5

Smart Start Menu #5

 

Smart Start Menu #5

 

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.

Food Groups Breakfast 237  Total Calories
1 grain serving1 milk serving1fruit serving

Extras*24 calories

*(solid fats, added sugars, and alcohol)

½ cup oatmeal1 cup non-fat milk½ cup mixed fruit (berries) 106 caloriesExtras*24 calories

*(solid fats, added sugars, and alcohol)

83 calories

48 calories

Lunch  427 Total Calories
2 oz protein/meat2 vegetable servings

1 grain serving

3 tsp. fat/oils

Extras*50 calories

*(solid fats, added sugars, and alcohol)

 

tuna salad plate:1/2 cup tuna salad*1 large leaf romaine lettuce

1 slice whole wheat bread

 

 

cucumber salad:

1/2  cup fresh cucumber slices

1/2 cup tomato wedges

1 Tbsp Avocado Tahini Yogurt Salad Dressing

243 caloriesExtras*29 calories

*(solid fats, added sugars, and alcohol)

 

184 calories

 

Extras*21 calories

*(solid fats, added sugars, and alcohol)

Snack  118 Total Calories
¼ milk/dairy1 fruit servingExtras*10 calories

*(solid fats, added sugars, and alcohol)

 

1/2 cup cottage cheese, low-fat:1/2 cup pineapple 81 caloriesExtras*10 calories

*(solid fats, added sugars, and alcohol)

37 calories

Dinner  424 Total Calories
3 oz protein/meat½ grain serving

2 vegetable servings

4 tsp fat/oils

Extras*42 calories

*(solid fats, added sugars, and alcohol)

 

3 oz Turkey Meatloaf1 small baked potato:

1 Tbsp sour cream, fat-free

1 Tbsp reduced fat cheddar cheese

1 scallion stalk, chopped

 

1 cup collard greens, sautéed with:

1 tsp canola oil

191 calories157 calories

 

Extras*26 calories

*(solid fats, added sugars, and alcohol)

34 calories

 

Extras*16 calories

*(solid fats, added sugars, and alcohol)

Snack 83 Total Calories
½ milk/dairy servingExtras*2 calories*(solid fats, added sugars, and alcohol) 4 oz Pudding no sugar added 81 caloriesExtras*2 calories *(solid fats, added sugars, and alcohol)
Food Group Break Down Men and Very Active Women Add
5 oz meat and beans1 ¾ milk/dairy servings2 ½ grain servings

4 vegetables servings

2 fruit servings

6 tsp. fat/oils

128 Extras*(solid fats, added sugars, and alcohol)

 

1,289 Total Days Calories

1 oz. meat and beans1 grain serving1 fruit serving

1 milk/dairy serving

 

 

 

 

*Totals should not exceed 400 calories for these add-ons.

 

2016-12-12T22:23:45+00:00