Smart Start Menu #6

Smart Start Menu #6

 

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.

 

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