Smart Start Menus – #1
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 | 296 total Calories |
| 1 grain serving (1oz)1 fruit serving1 milk/dairy servingExtras*24 calories*(solid fats, added sugars, and alcohol) | 3/4 cup bran flakes cereal1 medium banana or ½ c cut fruit1 cup non-fat milk | 108 calories105 calories83 calories |
|
|
Lunch | 440 Total Calories |
| 2 oz protein/chicken meat3 tsp fats1 grain serving2 servings vegetables
Extras*14 calories *(solid fats, added sugars, and alcohol)
|
1/2 cup chicken salad:*1 Orowheat whole wheat mini bun1 Tbsp Dijon mustard2 tsp reduced fat mayo
salad: Tomato cucumber salad, with oil & vinegar 1/2 cup fresh cucumber slices 1/2 cup tomato wedges 1 tsp Italian dressing, low calorie |
208 calories100 calories36 caloriesExtras*4 calories *(solid fats, added sugars, and alcohol)
92 calories
Extras*10 calories *(solid fats, added sugars, and alcohol)
|
| Snack | 100 Total Calories | |
| 1 milk/dairy servingExtras*2 calories*(solid fats, added sugars, and alcohol) | 1/2 cup fruit yogurt, fat-free,no sugar added | 98 calories
Extras*2 calories *(solid fats, added sugars, and alcohol) |
| Dinner | 333 Total Calories | |
| 3 oz protein/beef2 servings vegetables2 tsp. fatExtras*13 calories*(solid fats, added sugars, and alcohol)
|
3 oz beef, eye of the round:2 Tbsp beef gravy, fat-free1/2 cup green beans, sautéed with:1 tsp canola oil½ cup roasted potatoes
1 tsp. soft (tub) margarine 1 Tbsp chopped scallions |
168 caloriesExtras*13 calories*(solid fats, added sugars, and alcohol)34 calories84 calories
34 calories |
| Snack | 94 Total Calories | |
| 1 fruit servingExtras*30 calories*(solid fats, added sugars, and alcohol) | 1/2 cup fruit cocktail, juice pack | 64 caloriesExtras*30 calories *(solid fats, added sugars, and alcohol) |
| Food Group Break Down | Men and Very Active Women Add | |
| 5 oz protein/solid meat4 servings vegetables2 servings fruit2 (1oz) serving grains2 servings milk/dairy
3 tsp. Fats Extras*83 calories *(solid fats, added sugars, and alcohol)
1,263 Total Days Calories
|
1 to 2 oz protein1 (1 oz) grain serving1 milk/dairy serving*Totals should not exceed 400 calories for these add-ons. |
