A Day Of Healthy Meals

By Hope Kumor


So, it’s Monday morning and you’re rushing around and searching the cabinets for a quick breakfast before work. You’re running late, so instead of sifting through the cabinets for a sweet treat, you decide to stop by Mickey D’s on the way over. Convenient, but not the best choice. You’ll probably consume twice as much as you would have been eating because after all, it’s breakfast at McDonalds. To straighten out this whole ordeal, I received some insight from nutritionist Deanna Segrave-Daly, food-loving registered dietitian at blogger at Teaspoon of Spice about what foods to eat for breakfast, lunch, and dinner.

“Always try to make your meal half fruits & veggies and the rest of your plate/meal should include some lean protein [such as] lean beef, pork, chicken, shrimp, beans, nut butters, eggs and grains, preferably of the whole grain variety,” says Segrave-Daly. “[You should] round it out with some low-fat milk, yogurt or cheese for extra calcium and more protein.”

Preferably, Segrave-Daly recommends following meals from ChooseMyPlate.gov. The site provides some sample meals over a seven-day span.  Here’s one example:

Breakfast:  Creamy oatmeal

Lunch: Taco salad

Dinner: Spinach lasagna roll-ups

Snack: 2 Tbsp. raisins with 1 ounce of unsalted almonds.

But, maybe you’re thinking that in between meals your stomach is grumbling and you’re not sure what would be a healthy option to nibble on. Have no fear because Segrave-Daly believes in eating at least one snack as a way to keep your blood sugar levels stable. She suggests:

  • Yogurt + crushed cereal + fruit
  • Tomato soup + carrots
  • Chocolate milk + banana
  • Whole wheat pita + hummus + grapes

These are perfect suggestions for a mid-day treat!

More than likely, you’re looking for answers to pastry questions such as “Is a donut or bagel a good option for breakfast or should I avoid it like the plague?”

“I’m not big on good foods vs. bad foods, so if I want a donut or a cupcake and I have one!” says Segrave-Daly. Bagels can be a decent choice if they are small, whole grain and you eat it with peanut butter, an egg or some melted cheese along with some fruit or veggies. Again, it’s all about balance.

Balancing your diet is number one. You must have at least two to three pieces of fruit and veggies per day. You could simply fit both food groups into your sandwich or add them to your pasta! Adding these healthy foods may make you fuller faster as well.

The bonus is that there is no rule saying you must eat this or that at a certain time of day. Heck, you could have eggs and turkey bacon for dinner!

You don’t have to eat just breakfast foods for breakfast or dinner food for dinner. “I often make oatmeal or whole grain pancakes for dinner,” says Segrave-Daly. “Or [you could] eat leftover veggie pizza for breakfast.”

For more healthy food choices and information check out: http://www.choosemyplate.gov/

From Get Fit Get Life

A Day Of healthy Meals

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