Building a personalized eating plan that is sustainable and meet nutritional needs is key to your health and success. A nutritious meal plan should not have extreme limitations on foods, have you eating less than 1200 calories per day or consuming only liquids. All foods can fit within a healthy diet, but portion size and quality of foods is important. Strive to eat fruits and vegetables everyday, limit processed foods and move your body. To help you start eating right follow these 5 steps.
- Personalize Your Meal Plan– you want to choose good-for-you foods that you enjoy and taste good. One way is to experiment with new recipes and foods. A goal might be to try incorporating one new vegetable into your menu planning each week.
- Mimic My Plate Everyday– Fill half your plate with vegetables and keep serving sizes of lean proteins to about 4-5oz (the size of an iPhone 5). Have fruits for desserts and choose low-fat dairy. Try to limit the amount of processed foods you consume.
- Be Mindful Of Health Concerns– Eating a healthy diet can treat and help prevent certain medical conditions. Modifying your meal plan to reflect your unique set of health concerns might seem overwhelming. Click these links to find more information about nutrition related to high blood pressure/heart health and diabetes.
- Fill Up On Fiber- Pay attention to foods that keep you feeling full throughout the day. Fiber plays a significant role with fighting hunger. Choose foods with at least 3 or more grams of fiber. Beans, whole grains, fruits and vegetables are good sources.
- Drink Water- Stay hydrated throughout the day. Water is important for body functions. One 20oz soda has around 250 calories and 70g of sugar (17 teaspoons)! Water has 0 calories. Try flavoring your water with frozen fruits to add a refreshing twist while keeping your water cold.
Just like taste buds, meal plans and health concerns are not one size fits all. If a diet sounds too good to be true it probably is. A nutritious meal plan is one that can be followed everyday. Choose healthy foods that taste great and meet your nutritional goals. This flavorful meal is delicious and nutritious. Have a great dinner tonight!
Learn more about Real Solutions for eating healthy from Real Families!
Sometimes it is unavoidable than to run through the drive thru. When you do, try to make healthy choices instead of those typical fatty fast food options.
Kids activity! Focus on a healthy plate by CREATING our own! Have each person in the family draw their favorite food in each category. For example: Strawberries are my favorite fruit so I’m going to draw strawberries in the fruit section of MyPlate. Once everyone completes all 5 sections of their MyPlate – Fruit, Vegetables, Protein, Grains, Dairy – go around the table and share your favorites with everyone! Hannah’s favorites are – strawberries, brussels sprouts, eggs, whole grain waffles, milk!
Print the pdfs below to draw and color on!