So, during the holiday season, a lot of us start to worry about our weight. by focusing on the "MyPlate" theory of eating, you can work to maintain or start on a healthy eating habit. Remember-cut back on those sweats and when hunger calls, eat a carrot!
Here is an interactive tool to help you determine if you are a health weight and food tools to help you achieve a healthy weight .
To help you out, here is the "MyPlate" 7 day menu. This is a 2000 calorie daily diet, so adjust as needed. Remember, if you have special dietary needs, to consult your doctor.
DAY 1
BREAKFAST- Creamy oatmeal (cooked in milk): 1⁄2 cup uncooked oatmeal 1 cup fat-free milk, 2 Tbsp raisins, 2 tsp brown sugar
- Beverage: 1 cup orange juice
- Taco salad: 2 ounces tortilla chips, 2 ounces cooked ground turkey, 2 tsp corn/canola oil (to cook turkey), 1⁄4 cup kidney beans*, 1⁄2 ounce low-fat cheddar cheese, 1⁄2 cup chopped lettuce, 1⁄2 cup avocado, 1 tsp lime juice (on avocado), 2 Tbsp salsa
- Beverage: 1 cup water, coffee, or tea**
- Spinach lasagna roll-ups: 1 cup lasagna noodles(2 oz dry) 1⁄2 cup cooked spinach 1⁄2 cup ricotta cheese 1 ounce part-skim mozzarella cheese, 1⁄2 cup tomato sauce*, 1 ounce whole wheat roll, 1 tsp tub margarine
- Beverage: 1 cup fat-free milk
- 2 Tbsp raisins 1 ounce unsalted almonds
DAY 2
BREAKFAST
- Breakfast burrito: 1 flour tortilla (8” diameter) 1 scrambled egg a cup black beans* 2 Tbsp salsa
- 1⁄2 large grapefruit
- Beverage: 1 cup water, coffee, or tea**
LUNCH
- Roast beef sandwich: 1 small whole grain hoagie bun 2 ounces lean roast beef, 1 slice part-skim mozzarella cheese 2 slices tomato 1⁄4 cup mushrooms, 1 tsp corn/canola oil (to cook mushrooms), 1 tsp mustard
- Baked potato wedges: 1 cup potato wedges 1 tsp corn/canola oil (to cook potato) 1 Tbsp ketchup
- Beverage: 1 cup fat-free milk
DINNER
- Baked salmon on beet greens: 4 ounce salmon filet 1 tsp olive oil 2 tsp lemon juice a cup cooked beet greens (sauteed in 2 tsp corn/canola oil)
- Quinoa with almonds: 1⁄2 cup quinoa. 1⁄2 ounce slivered almonds
- Beverage: 1 cup fat-free milk
SNACKS
- 1 cup cantaloupe balls
DAY 3
BREAKFAST
- Cold cereal: 1 cup ready-to-eat oat cereal 1 medium banana 1⁄2 cup fat-free milk
- 1 slice whole wheat toast
- 1 tsp tub margarine
- Beverage: 1 cup prune juice
LUNCH
- Tuna salad sandwich: 2 slices rye bread, 2 ounces tuna, 1 Tbsp mayonnaise, 1 Tbsp chopped celery, 1⁄2 cup shredded lettuce
- 1 medium peach
- Beverage: 1 cup fat-free milk
DINNER
- Roasted chicken: 3 ounces cooked chicken breast, 1 large sweet potato, roasted 1⁄2 cup succotash (limas & corn), 1 tsp tub margarine, 1 ounce whole wheat roll
- 1 tsp tub margarine
- Beverage: 1 cup water, coffee, or tea**
SNACKS
- 1⁄4 cup dried apricots 1 cup flavored yogurt (chocolate)
DAY 4
BREAKFAST
- 1 whole wheat English muffin
- 1 Tbsp all-fruit preserves
- 1 hard-cooked egg
- Beverage: 1 cup water, coffee, or tea**
LUNCH
- White bean-vegetable soup: 1 1⁄4 cup chunky vegetable soup with pasta, 1⁄2 cup white beans*
- 6 saltine crackers*
- 1⁄2 cup celery sticks
- Beverage: 1 cup fat-free milk
DINNER
- Rigatoni with meat sauce: 1 cup rigatoni pasta (2 oz dry), 2 ounces cooked ground beef (95% lean), 2 tsp corn/canola oil (to cook beef), 1⁄2 cup tomato sauce*, 3 Tbsp grated parmesan cheese
- Spinach salad: 1 cup raw spinach leaves, 1⁄2 cup tangerine sections, 1⁄2 ounce chopped walnuts, 4 tsp oil and vinegar dressing
- Beverage: 1 cup water, coffee, or tea**
SNACKS
- 1 cup nonfat fruit yogurt
DAY 5
BREAKFAST
- Cold cereal: 1 cup shredded wheat, 1⁄2 cup sliced banana, 1⁄2 cup fat-free milk
- 1 slice whole wheat toast
- 2 tsp all-fruit preserves
- Beverage: 1 cup fat-free chocolate milk
LUNCH
- Turkey sandwich: 1 whole wheat pita bread (2 oz), 3 ounces roasted turkey, sliced 2 slices tomato, 1⁄4 cup shredded lettuce, 1 tsp mustard, 1 Tbsp mayonnaise
- 1⁄2 cup grapes
- Beverage: 1 cup tomato juice*
DINNER
- Steak and potatoes: 4 ounces broiled beef steak, 1 cup mashed potatoes made with milk and 2 tsp tub margarine
- 1⁄2 cup cooked green beans with 1 tsp tub margarine
- 1 ounce whole wheat roll with 1 tsp tub margarine
- Frozen yogurt and berries: 1⁄2 cup frozen yogurt (chocolate), 1⁄4 cup sliced strawberries
- Beverage: 1 cup fat-free milk
SNACKS
- 1 cup frozen yogurt (chocolate)
DAY 6
BREAKFAST- French toast: 2 slices whole wheat bread, 3 Tbsp fat-free milk, 1 egg (in French toast), 2 tsp tub margarine
- 1 Tbsp pancake syrup
- 1⁄2 large grapefruit
- Beverage: 1 cup fat-free milk
- 3-bean vegetarian chili on baked potato: 1⁄4 cup each cooked kidney beans,* navy beans,* and black beans*, 1⁄2 cup tomato sauce*, 1⁄4 cup chopped onion, 2 Tbsp chopped jalapeno peppers, 1 tsp corn/canola oil (to cook onion and peppers), 1⁄4 cup cheese sauce
- 1 large baked potato
- 1⁄2 cup cantaloupe
- Beverage: 1 cup water, coffee, or tea**
- Hawaiian pizza: 2 slices cheese pizza, thin crust 1 ounce lean ham, 1⁄4 cup pineapple, 1⁄4 cup mushrooms, 1 tsp safflower oil (to cook mushrooms)
- Green salad: 1 cup mixed salad greens, 4 tsp oil and vinegar dressing
- Beverage: 1 cup fat-free milk
- 3 Tbsp hummus
- 5 whole wheat crackers*
DAY 7
BREAKFAST
- Buckwheat pancakes with berries: 2 large (7") pancakes, 1 Tbsp pancake syrup, 1⁄4 cup sliced strawberries
- Beverage: 1 cup orange juice
LUNCH
- New England clam chowder: 3 ounces canned clams, 1⁄2 small potato, 2 Tbsp chopped onion, 2 Tbsp chopped celery, 6 Tbsp evaporated milk, 1⁄4 cup fat-free milk, 1 slice bacon, 1 Tbsp white flour
- 10 whole wheat crackers*
- 1 medium orange
- Beverage: 1 cup fat-free milk
DINNER
- Tofu-vegetable stir-fry: 4 ounces firm tofu, 1⁄2 cup chopped Chinese cabbage, 1⁄4 cup sliced bamboo shoots, 2 Tbsp chopped sweet red peppers, 2 Tbsp chopped green peppers, 1 Tbsp corn/canola oil (to cook stir-fry)
- 1 cup cooked brown rice (2 ounces raw)
- Honeydew yogurt cup: 3⁄4 cup honeydew melon, 1⁄2 cup plain fat-free yogurt
- Beverage: 1 cup water, coffee, or tea**
SNACKS
- 1 large banana spread with 2 Tbsp peanut butter* 1 cup nonfat fruit yogurt
Notes
* Foods that are reduced sodium, low sodium, or no-salt added products. These foods can also be prepared from scratch with no salt added. All other foods are regular commercial products, which contain variable levels of sodium. Average sodium level of the 7 day menu assumes that no salt is added in cooking at the table.
**Unless indicated, all beverages are unsweetened and without added cream or whitener.
That is all I have for now. Get on the internet and see what healthy recipe you can find to substitute those unhealthy options we often cook. And remember, to go for a long walk atleast 3 times a week for 30 minutes.
Eat well and be healthy. Remember to check out www.myplate.gov for more information.
In the Spirit of Camp,
Allison
Y182?
Join us for the Youth Empowerment / Ragger Retreat Dec 9-11, 2011
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