Smart Start Menu #6
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 | 338 Total Calories |
| 1 grain serving1 fruit serving1 milk/dairy serving
Extras*40 calories *(solid fats, added sugars, and alcohol)
|
1 low-fat granola bar1 medium banana1/2 cup fruit yogurt, fat-free,
no sugar added |
95 caloriesExtras*38 calories*(solid fats, added sugars, and alcohol)
105 calories
98 calories Extras*2 calories *(solid fats, added sugars, and alcohol |
| Lunch | 290 Total Calories | |
| 3 oz protein/meat1 grain serving
2 vegetable serving 2 tsp. fat/oils
Extras* 33 calories *(solid fats, added sugars, and alcohol)
|
Turkey Breast Sandwich:3 oz turkey breast1 Orowheat whole wheat flat bun
1 large leaf romaine lettuce 2 slices tomato 2 tsp mayonnaise, low-fat 1 Tbsp Dijon mustard
1 cup steamed broccoli, cooked from frozen |
223 caloriesExtras* 33 calories*(solid fats, added sugars, and alcohol)
34 calories |
| Snack | 27 Total Calories | |
| 1 fruit serving | Apple slices | 27 calories |
| Dinner | 432 Total Calories | |
| 3 oz protein/meat1 grain serving1 vegetable serving
3 tsp fat/oils
Extras*23 calories *(solid fats, added sugars, and alcohol)
|
3 oz spicy baked fish*1/2 cup scallion wild rice
Spinach sauté: 1/2 cup spinach, cooked from frozen, sautéed with: 2 tsp canola oil 1 Tbsp almonds, slivered, unsalted |
142 caloriesExtras*23 calories
*(solid fats, added sugars, and alcohol) 107 calories 160 calories |
| Snack | 143 Total Calories | |
| ½ milk serving½ grain serving
Extras*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 ½ milk/dairy2 ½ grain servings
3 vegetables servings 2 fruit servings 5 tsp. fat/oils
194 Extra calories *(solid fats, added sugars, and alcohol)
1,230 Total Days Calories
|
2 oz meat and beans1 milk/dairy serving1 grain serving
*Totals should not exceed 400 calories for these add-ons.
|
