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 |
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.
|
