dietary guidelines (for the real world!)
Post on 21-Apr-2017
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Dietary Gu ide l ines(For the Real World)
Here's how 5 FoodInsight.org writers ate by the Dietary Guidelines for one week.Steal their ideas & see what works!
M o n d a ySarah
"I’m not counting calories, ormilligrams of nutrients, or weighing my
food. Instead, I’m being aware &cognizant of trying to get all
the important nutrients I need in my diet."
Sarah's Breakfast
Sarah's Snack
Greek yogurt & pomegranate seeds
Latte with regular or soymilk
Protein, calcium, probiotics, & fiber- all before 9am.!
Extra protein & calcium
M o n d a y
Sarah's LunchTurkey wrap on a whole grain tortillawith roasted turkey, & avocado. Whole grains, lean protein, & healthymonounsaturated fats
Sarah's SnackWhole grain crackers and tzaziki dip (yogurt dip)
Protein, whole grains, & fiber to feel satisfied!
M o n d a y
Sarah's DinnerSlowcooker eggplant parm,
with spinach sautéed in olive oilImportant antioxidants, calcium & protein, while adding
to my veggie quota & using healthy oils
Sarah's SnackA handful of almonds& a few dried figs
Protein & carbs before a workout
M o n d a y
T u e s d a yMegan
"Meal planning makes a big differencefor me! We have a white board in ourkitchen that helps us plan our dinners."
Megan's BreakfastWhipped banana oats with milk, chia seeds,
jam, and nuts
Plenty of protein and healthy fats!
T u e s d a y
Megan's Dinner
Megan's Lunch
Filling half the plate with veggies forvitamins, plus getting some great protein!
Whole grains, protein, antioxidants, and vitamins!
Chicken sausage, roasted potatoes, & veggies
Brown rice, roastedchickpeas, & an Indian
dish made witheggplant & tomato
T u e s d a y
W e d n e s d a yLiz
"MyPlate has always been my best friendwhen it comes to simple, no-nonsense mealprep. I love eating out, so, luckily for me,many restaurant & quick serve optionscan fit nicely into a DGA healthy meal
pattern. "
Liz's BreakfastGreek yogurt, strawberry preserves, & a banana.
High-protein dairy & a fruit or two!
Healthy fats, protein, grains, & veggies!
Liz's LunchFrozen salmon meal with orzo
pasta & spinach in yogurtsauce, an orange, & a diet soda
W e d n e s d a y
Packed with protein,fiber, & whole grains, plusbonus healthy fats via theavocado!
Liz's Dinner
a spinach & kale salad,with black beans, quinoa,avocado, cabbage,tomatoes, & shreddedseasoned chicken breast
W e d n e s d a y
T h u r s d a yLaura
"Sticking to the DGA made it easierfor me to make a good choice when
I went out to dinner."
Laura's BreakfastSteel cut oatmeal, skim milk, banana, & maplesyrup
Colorful and full of veggies, protein, and a vitamin Aboost!
Protein from the milk, a serving of fruit, & wholegrains and fiber from the oatmeal
Chicken sausage, tomatoes, green beans,hummus, & a sweet potato.
Laura's Lunch
T h u r s d a y
Protein, omega-3 healthy fats, wholegrains, & veggies!
Salmon, brown rice, & Brusselsprouts
Laura's Dinner
T h u r s d a y
F r i d a yKami
"I follow the DGAs pretty well witha few shortcomings, but it's easiersticking to it when my pantry isstocked & I make meals ahead."
Kami's BreakfastOatmeal, sausage, & hot chocolate with dairy-free milk
Plenty of protein, with a hint of dairy!
Fiber, whole grains, iron, & zinc, plus protein, alongwith calcium and vitamin D that even works for thelactose-intolerant!
Chili with ground beef, black beans,tomatoes, & some cheddar cheese
Kami's Lunch
F r i d a y
Kami's DinnerTBDTBD
F r i d a y
Added protein and healthypolyunsaturated fats!
Spinach salad withboiled eggs, bacon, &
a lemon peppervinaigrette
FoodInsight .org/eating-rightFor more, check out:
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