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Smart Start Menu # 7

Smart Start Menu # 7

 

Smart Start Menu # 7

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  247 Total Calories
1 grain serving1 milk/dairy serving1 fruit serving ½ oatmeal1 cup non-fat milk1/2 cup honey dew melon

Raisins

Brown sugar

 

 

73 calories83 calories32 calories

42 calories

17 calories

 

Extras*17 calories

*(solid fats, added sugars, and alcohol)

Lunch  341 Total Calories
3 oz protein/ meat2 tsp. fat/oils

1 vegetable serving

1 grain serving

 

Extras*7 calories

*(solid fats, added sugars, and alcohol)

Tuna Salad Sandwich:3oz  tuna, drained, rinsed1 Tbs. mayonnaise, low-fat

1 large leaf romaine lettuce

2 slices tomato

Celery

Pickle relish

1 Orowheat whole wheat sandwich thins

341 caloriesExtras*7 calories

*(solid fats, added sugars, and alcohol)

Snack 124 Total Calories
1 fruit serving2 oz. protein/meat 1 small apple2 slices (2oz.) Deli sliced turkey or chicken 65 calories59 calories 

Extras*8 calories

*(solid fats, added sugars, and alcohol)

Dinner 350  Total Calories
2 grain servings2 vegetable servings1 tbs. fats/oils

 

Extras*24 calories

*(solid fats, added sugars, and alcohol)

1/6 recipe zucchini lasagna:* 

salad:

1 cup fresh spinach leaves

1 cup tomato wedges

2 Tbsp croutons, seasoned

1 Tbsp vinaigrette dressing,

reduced calorie

236 calories114 calories

 

Extras*24 calories

*(solid fats, added sugars, and alcohol)

Snack 267 Total Calories
1 milk/dairyExtras*143 calories

*(solid fats, added sugars, and alcohol)

1 cup regular ice cream 267 caloriesExtras*143 calories

*(solid fats, added sugars, and alcohol)

 

Food Group Break Down Men and Very Active Women Add
5 oz. meat and beans2 servings milk/dairy4 grain servings

3 vegetables servings

2 fruit servings

6 tsp. fat/oils

 

174 Extra calories

*(solid fats, added sugars, and alcohol)

 

1,321 Total Days Calories

2 oz meat and beans1 serving fruit 

 

*Totals should not exceed 300 calories for these add-ons.

 

 

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