se ilediu ateiD (For the Real World) Here's how 5 FoodInsight.org writers ate by the Dietary Guidelines for one week. Steal their ideas & see what works!
ad o rah Sa "I’m not counting calories, or milligrams of nutrients, or weighing my food. Instead, I’m being aware & cognizant of trying to get all the important nutrients I need in my diet."
ad o Sarah's Breakfast Greek yogurt & pomegranate seeds Protein, calcium, probiotics, & fiber- all before 9am.! Sarah's Snack Latte with regular or soymilk Extra protein & calcium
Sarah's Snack ad o Whole grain crackers and tzaziki dip (yogurt dip) Protein, whole grains, & fiber to feel satisfied! Sarah's Lunch Turkey wrap on a whole grain tortilla with roasted turkey, & avocado. Whole grains, lean protein, & healthy monounsaturated fats
ad o Sarah's Snack A handful of almonds & a few dried figs Protein & carbs before a workout Sarah's Dinner Slowcooker eggplant parm, with spinach sautéed in olive oil Important antioxidants, calcium & protein, while adding to my veggie quota & using healthy oils
adseuT gan Me "Meal planning makes a big difference for me! We have a white board in our kitchen that helps us plan our dinners."
adseuT Megan's Breakfast Whipped banana oats with milk, chia seeds, jam, and nuts Plenty of protein and healthy fats!
Brown rice, roasted chickpeas, & an Indian dish made with eggplant & tomato Whole grains, protein, antioxidants, and vitamins! Megan's Dinner Chicken sausage, roasted potatoes, & veggies Filling half the plate with veggies for vitamins, plus getting some great protein! adseuT Megan's Lunch
adse de iz L "MyPlate has always been my best friend when it comes to simple, no-nonsense meal prep. I love eating out, so, luckily for me, many restaurant & quick serve options can fit nicely into a DGA healthy meal pattern. "
adse de Liz's Breakfast Greek yogurt, strawberry preserves, & a banana. High-protein dairy & a fruit or two! Liz's Lunch Frozen salmon meal with orzo pasta & spinach in yogurt sauce, an orange, & a diet soda Healthy fats, protein, grains, & veggies!
adse de Liz's Dinner a spinach & kale salad, with black beans, quinoa, avocado, cabbage, tomatoes, & shredded seasoned chicken breast Packed with protein, fiber, & whole grains, plus bonus healthy fats via the avocado!
ads uhT ura a L "Sticking to the DGA made it easier for me to make a good choice when I went out to dinner."
ads uhT Laura's Breakfast Steel cut oatmeal, skim milk, banana, & maple syrup Protein from the milk, a serving of fruit, & whole grains and fiber from the oatmeal Laura's Lunch Chicken sausage, tomatoes, green beans, hummus, & a sweet potato. Colorful and full of veggies, protein, and a vitamin A boost!
ads uhT Laura's Dinner Salmon, brown rice, & Brussel sprouts Protein, omega-3 healthy fats, whole grains, & veggies!
adi mi a K "I follow the DGAs pretty well with a few shortcomings, but it's easier sticking to it when my pantry is stocked & I make meals ahead."
adi Kami's Breakfast Oatmeal, sausage, & hot chocolate with dairyfree milk Fiber, whole grains, iron, & zinc, plus protein, along with calcium and vitamin D that even works for the lactose-intolerant! Kami's Lunch Chili with ground beef, black beans, tomatoes, & some cheddar cheese Plenty of protein, with a hint of dairy!
adi Kami's Dinner TBD TBD Spinach salad with boiled eggs, bacon, & a lemon pepper vinaigrette Added protein and healthy polyunsaturated fats!
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