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 |
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.
|
