Smart Start Menu #3
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 (1 oz)1 fruit serving1 milk/dairy servingExtras*24 calories
*(solid fats, added sugars, and alcohol)
|
3/4 cup bran flakes cereal:1 medium banana1 cup non-fat milk | 108 caloriesExtras*24 calories*(solid fats, added sugars, and alcohol)
105 calories 83 calories |
| Lunch | 394 Total Calories | |
| 2 oz protein/meat1 grain serving2 vegetable serving1 tsp fat/oil
Extras*7 calories *(solid fats, added sugars, and alcohol)
|
Beef Barbeque Sandwich:2 oz beef, eye of round with1 Tbsp barbeque sauce1 Orowheat hamburger thin bun
1 large leaf romaine lettuce 2 slices tomato ½ cup new potato salad* |
265 caloriesExtras*6 calories*(solid fats, added sugars, and alcohol)
129 calories
Extras*1 calories *(solid fats, added sugars, and alcohol) |
| Snack | 123 Total Calories | |
| 1 fruit serving1 oz meat and beans1 tsp. fats/oilsExtras*3 calories
*(solid fats, added sugars, and alcohol)
|
1 medium sliced apple1 Tbsp peanut butter | 27 calories96 caloriesExtras*3 calories
*(solid fats, added sugars, and alcohol) |
| Dinner | 328 Total Calories | |
| 3 oz protein/fish1 grain serving1 vegetable serving3 tsp. fats/oils
40 Extras* calories *(solid fats, added sugars, and alcohol)
|
3 oz baked cod with olive oil1 tsp lemon juice1/2 cup brown rice1 cup spinach, cooked from frozen,
sautéed with: 1 tsp canola oil 1 Tbsp almonds, slivered |
132 caloriesExtras*22 calories*(solid fats, added sugars, and alcohol)
107 calories
89 calories Extras*18 calories *(solid fats, added sugars, and alcohol)
|
| Snack | Total Calories | |
| 1 milk/dairy servingExtras*1 calories *(solid fats, added sugars, and alcohol) | 1 cup fruit yogurt, fat-free,no added sugar | 87 caloriesExtras*1 calories*(solid fats, added sugars, and alcohol) |
| Food Group Break Down | Men and Very Active Women Add | |
| 6 oz meat and beans2 servings Milk/dairy3 grain servings3 vegetable servings
2 fruit servings 5 tsp. fats/oils 75 Extra calories
1,228 Total Daily Calories |
1 to 2 oz protein1 (1 oz) grain serving1 milk/dairy serving
*Totals should not exceed 400 calories for these add-ons.
|
