Nutritional Tips for Healthy Eating

Quick Tips:

• Have protein at every meal - Sources of protein: all meat, chicken, fish (including tuna), eggs, yogurt, nuts, most sport bars, 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

Sample Day:

Breakfast:

• 1 Serving of Raisin Bran
• 1 cup of milk
• 1 hardboiled egg

Mid morning snack:

• Lowfat yogurt

Lunch:

• broth based soup
• turkey sandwich (3-4 oz.turkey)
• 2 servings of vegetables

Mid afternoon snack:

• piece of fruit and/or vegetable (i.e. carrot sticks)

Dinner:

• frozen entree (Healthy choice, Smart Ones)

 

Sample Day:

Breakfast:

• Egg white omelette w/vegetables & cheese (1 carton)
• English muffin w/topping of choice.

Snack:

• Piece of Fruit

Lunch:

• 3-4 oz. meat
• brown rice (1/2 cup), or 6 oz potato or sweet potato vegetables

Snack:

• Lowfat yogurt

Dinner:

• Peanut butter & jelly sandwich (2T PB, 1T J)
• Skim milk (1 c.)

 

Sample Day:

Breakfast:

• Oatmeal (2 packets or 2 servings)
• 3 slices lowfat bacon

Snack:

• Lowfat yogurt

Lunch:

• Large Salad with lots of vegetables
• 4 oz. meat (may do 3 oz. meat, 1 oz. nuts)
• Lowfat dressing
• ½ wheat pita

Snack:

• Skim milk, 2 graham crackers

Dinner:

• Cottage cheese (1 cup)
• Fruit salad (8 oz. or ½ lb.)

 

Sample Day:

Breakfast:

• 1 Serving of Raisin Bran
• 1 cup of milk
• 1 hardboiled egg

Mid morning snack:

• piece of fruit

Lunch:

• broth based soup
• turkey sandwich
• 2 servings of vegetables

Mid afternoon snack:

• piece of fruit or vegetable (carrot sticks)

Dinner:

• Meat (chicken fish, turkey, pork, steak, etc.)
• Bread or starch (rice, potato, noodles, etc.)
• 2 servings of vegetable
• glass of milk

*Please note: The above are general suggestions for the healthy population in regards to eating a healthy diet. They should not be interpretted as guidelines for people with disease or specific dietary concerns. They are not intended to take the place of a dietary evaluation from a Registered Dietician.

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