Food Options Throughout Day
Healthy Fast Food

Breakfast: Yogurt or Cottage Cheese w/fruit and/or nuts added, Wheat bread or English Muffin w/ Peanut Butter, Kashi Crunch Cereal, Oatmeal.

Lunch: Peanut Butter and Jelly on Whole Wheat, Salad with meat or 1/4 cup almonds or hard boiled egg, Fantastic Foods Instant Soups, Sandwich with tuna, turkey, chicken, etc.

Supper: Chicken or Fish (any lean source of protein) with a starch and Vegetable, Falafel sandwich or w/cous cous & vegetable, Grilled Chicken Salad w/ 1/2 a Whole Wheat Pita, Tuna Sandwich on whole wheat W/ Fruit and a Vegetable

Quick Tips:

• Have protein at every meal - Sources of protein: all meat, chicken, fish (including tuna), eggs, yogurt, nuts, tofu, falafel, tempeh.
• Have 2-3 servings of fruits per day (serving = ½ c. or 4 oz.)
• Have 3-5 servings of vegetables per day (serving = ½ cup)
• Have 6-11 servings of breads per day (serving = ½ c. or 80 calories)
• Limit fat to less than 30% of daily calories (about 60 grams for 1800 calories)
• Equivalent of 3 glasses of milk (yogurt can substitute) or calcium supplement. Please check with your doctor before taking.
• Eat frequently throughout the day. Never go more than 6 hours without a meal. Avoid going more than 3 hours without a snack.
• Drink 72 oz. (9 cups) of water per day
• Red meat is great to eat once per week provided you have no medical conditions that would recommend otherwise.

Note: The following recommendations are based on a healthy population, people with health concerns should follow the recommendations of their nutritionist. This information is not meant to replace the advice of a registered dietician.

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