A healthy diet can be achieved by using the MyPlate method of menu planning. It’s easier that you think! Here are the basics: The plate is divided into quarters, so fill one quarter with vegetables, one with fruit, another with lean meats or meat alternatives, and the last with whole grains or starchy vegetables. Aim for 1 serving of low-fat dairy with every meal. Allow yourself one to two snacks every day. Combine a protein or fat with a carbohydrate for each snack.
Breakfast:
Omelet (Combine 1 whole egg and 2 egg whites with ¼ cup cooked spinach, ¼ cup cooked onions, ¼ cup mushrooms, and ¼ cup cooked green bell pepper. Cook in 1 teaspoon of olive oil)
1 small orange
6 oz low-fat yogurt
1 slice whole grain toast
Lunch:
Pizza (Top 1 sliced English muffin with 1/8 cup tomato sauce or paste, ¼ cup low-fat mozzarella cheese, 2 oz of lean turkey, chicken, or ham)
2 cups Romaine lettuce topped with 1 tablespoon low-fat dressing and sliced carrots and tomatoes
1 cup sliced fruit
1 glass of skim or 1% milk
Snack:
1 small apple with 1 tablespoon peanut butter
Dinner:
Chicken Tacos (Combine 3 oz sliced grilled chicken, ½ cup salsa, ¼ sliced avocado, ¼ cup Romaine lettuce, 1 oz shredded low-fat cheddar cheese, and 2 soft whole grain tortillas)
½ cup cooked corn
½ cup broccoli
This sample menu can give you ideas about how to construct a MyPlate meal. If you have any questions, contact the dietitian in the student recreational center.
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