A healthy diet provides your body with the essential nutrients that can increase energy, decrease stress, improve digestion, improve sleep, decrease the risk of disease and illness, improve your skin and hair, and improve your overall well-being. A healthy diet consists of a variety of fruits, vegetables, whole grains, nuts and seeds, beans and lentils, lean proteins, low-fat dairy products and healthy fats from nuts, avocados, olive oil and fish. This 1,400-calorie meal planner is broken down into three meals and two snacks.
Meal Planning Guidelines
Some simple guidelines will help you plan your meals and snacks. Eating every three hours helps keep up your energy level and control hunger cravings. Try to include a good source of protein with each meal or snack. Good sources of protein are peanut or almond butter, raw nuts, cottage cheese, yogurt and low-fat cheese. Include a fruit or vegetable serving with each meal and snack. Vary your whole-grain intake to include brown rice, barley, rye, quinoa, buckwheat, amaranth, millet, bulgur and cous-cous. Avoid partially hydrogenated fats, also known as trans fats. Stay hydrated by drinking water throughout the day.
Serving Sizes
Paying attention to the appropriate serving size helps keep portions under control. The goal for fruit is 4 servings a day. One serving of fruit is one medium-piece, 3/4 cup 100 percent fruit juice or 1/2 cup cut up. The goal for vegetables is 4 servings a day. One serving of vegetables is equal to 1/2 cup cooked or raw veggies, 1 cup of leafy vegetables or 3/4 cup vegetable juice.
The goal for whole grains is 5 servings a day. One serving of whole grains is a slice of whole grain bread, 1/2 cup brown rice or whole grain pasta, 1/2 cup whole grain cereal, 1 corn tortilla or 1/2 whole grain tortilla. The goal for dairy or calcium-rich foods a day is 2 to 3 servings a day. One serving of dairy or dairy substitute is 1 cup skim or 1 percent milk, 1 cup low-fat yogurt, 1 oz. low-fat cheese, 1 cup soy milk or almond milk.
The goal for protein is 6 oz. daily. One serving of protein is 1/2 cup cooked beans, 1 oz. meat or fish, 1 egg, 1/4 cup egg substitute, 3 egg whites, 1 oz. cheese, 1/3 cup low-fat cottage or ricotta cheese, 1 oz. nuts (20 peanuts or 12 almonds), 2 tbsp. peanut or almond butter, or 1/2 cup tofu. Limit added fat to 3 servings a day. One serving of fat is 1/8 avocado, 1 tsp. olive or canola oil, 1 tsp. regular butter, 2 tsp. margarine with no hydrogenated fat, 1 tsp. whipped butter, 1 tbsp. light mayonnaise, 8 olives, 2 tbsp. low-fat salad dressing.
Breakfast
For breakfast, choose 2 servings of fruit, 1 serving of protein, 1 serving of dairy or calcium-rich food, 2 servings of whole grains and 1 fat. A sample meal is 1 cup blueberries, 1 cup cooked oatmeal made with 1 cup skim or 1 percent milk, 1 tbsp. dried cranberries and 1 tbsp. ground almonds. Add blueberries, cranberries, ground almonds and cinnamon to oatmeal.
Mid-morning Snack
For a mid-morning snack, choose 1 dairy or calcium-rich food and 1 fruit. An example is 1 cup low-fat yogurt with 1 cup watermelon.
Lunch
For lunch, choose 2 servings of vegetables, 1 whole grain, 1 oz. protein, 1 serving of low-fat dairy or calcium-rich food, and 1 fat. A sample meal is a pita sandwich using 1/2 pita bread, 1 oz. turkey, 1 slice of low-fat cheese, 1/4 avocado, tomatoes, cucumbers, mustard and jicama slices.
Mid-afternoon Snack
For a mid-afternoon snack, choose 1 protein and 1 fruit. An example is 1/3 cup cottage cheese with apple slices.
Dinner
For dinner, choose 2 servings of vegetables, 2 whole grains, 3 servings of protein and 1 fat. A sample meal is 1 cup bulgur, 3 oz. chicken breast, 1 cup lettuce with tomatoes, cucumbers and olives, 2 tsp. olive oil and vinegar dressing.
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