Building a healthy weekly menu is not as complicated as you might think, especially when you use the substitution method to maximize variety and nutrition. If you know you need two vegetables at lunch, for example, the toughest part is deciding which two to choose. It helps to have a plan for your meals and snacks, because you're less likely to grab processed foods that may be high in salt, sugar and saturated fat. Use added fat, sugar and sodium minimally, choosing herbs, spices and healthy fats, such as small amounts of olive oil, light vinaigrette and canola oil to add flavor to foods.
Menu Planning
When you're planning your menus, include a variety of foods from every food group to ensure that you get maximum nutrition from the calories you consume. Use your weekly menu to make your grocery list and then post the menu on your fridge or in another accessible area. Start each day with a healthy breakfast, which sets the nutritional tone for the day and makes it easier to concentrate, stay active and manage your overall caloric intake. Keep healthy snack choices on hand and avoid going longer than three hours without eating.
Breakfast Options
Include a whole grain, fruit, reduced-fat dairy product and lean protein in each morning meal throughout the week. Spread 1 tablespoon peanut butter on a slice of whole wheat toast and pair it with 16 grapes and 1 cup of light soy milk or skim milk, for example, for a balanced, nutrient-dense breakfast. Make substitutions in each category to add variety to your week's menu.
Replace the whole wheat bread with oatmeal, a bran muffin, a small whole-wheat bagel, granola or ready-to-eat whole grain cereal, according to your preferences. Choose any fresh, frozen, canned or dried fruit that doesn't contain added sugar, opting for 100 percent juice only occasionally. Healthy dairy substitutions include low-fat yogurt or cottage cheese. Add variety to your protein component with an egg, turkey bacon, lean chicken or almonds.
Lunch and Dinner Options
For your midday and evening meals, use the plate method to get balanced nutrition while keeping calories at a healthy level. Using a 9-inch dinner plate, fill half the space with fruits and non-startchy vegetables. Fill the other half of the plate with 2 to 3 oz of lean protein and a serving of whole grains or starchy vegetables.
On the fruit and vegetable half, aim for a variety of color, pairing asparagus with sweet potatoes, for example, or mixing spinach leaves with carrots, tomatoes, mushrooms and chick peas for a salad. Substitute different varieties of vegetables throughout the week to take advantage of the wide range of available nutrients.
For your protein options, choose from legumes, such as black-eyed peas, northern beans, pintos and lentils, as well as fish and lean cuts of turkey, chicken or beef. For your grains, opt for whole grains, such as brown rice, whole wheat pasta, quinoa and wild rice, over refined grains at least half of the time. You can also opt for a starchy vegetable, such as lima beans, corn or white potatoes, in this spot.
Snacks
Limit your snacks to 100 to 200 calories each and combine one choice from two food groups to help satisfy your hunger and keep you energized until mealtime. For example, combine a fruit or vegetable with a lean protein, a whole grain with a low-fat dairy option or any combination of two of the four components. Nuts, nut butters, seeds, soy milk, air-popped popcorn, melba toast, cereal, fat-free yogurt, fruits and raw vegetables with hummus all make healthy snack choices.
References
- MayoClinic.com: Healthy Breakfast: Quick, Flexible Options to Grab at Home
- Centers for Disease Control and Prevention: Breakfast
- Massachusetts Health and Human Services: Use the Plate Method
- Centers for Disease Control and Prevention: Fruit and Vegetable Benefits
- U.S. Department of Agriculture: Grains
- U.S. Department of Health and Human Services: One Week with the DASH Eating Plan
Member Comments