A Look at a Healthy Menu

Hello again everyone. I hope everyone's week has gone well and are ready to head on to another session. Last week we discussed that the first step intoa a healthy lifestyle is the foods you eat. I asked you to make up a menu for one day and I would either tweek it or I would give you a sample menu this week.

As you know, each day should consist of the five different food groups. If you are having trouble and need further information on this topic, you can go to www.mypyramid.gov to receive extra guidance. This will gude you on your weekly amounts you should consume. Today's part of the menu is to teach you the basic to making a healthy diet. Later you can learn how to look at your vitamin and mineral consumption. So let's have at it!

Breakfast:

1 cup oatmeal w/4oz 1% milk
1 cup blueberries
8oz fortified orange juice

AM Snack:

Dozen 12-grain crackers
2 slices of cheese
8oz water

Lunch:

3 oz diced, grilled chicken on top of 2 cups fresh baby spinach, 1/4 cup diced tomato, 1/4 cup shredded cheddar, 1 tbsp sunflower seeds, 1 tbsp pumpkin seeds, 1 tbsp ground flax seed, 2 tbsp of your favorite olive oil vinegrette. Don't forget to top with dried cranberries.
8 oz 1% milk

Afternoon Snack:

1 oz dry roasted almonds ( approximately 14)
8 oz cranberry juice

Dinner:

3 oz Salmon, grilled w/ lemon & pepper
1/2 cup lima beans
1/2 cup corn
1/2 cup Cottage cheese
1/2 cup sliced peaches
1 slice multi-grain bread
8 oz water
8 oz herb tea

PM Snack:

2 cups air popped pop corn
1 tbsp butter
8 oz water

Don't forget to drink water throughout the day.

Okay, so my second question was whether it's okay to eat sweets. The answer is yes, in moderation. It is important that you don't deprive yourself. This could lead you to over indulgence and further consequences. I like to get myself a handful of yogurt coated raisins or nuts to give me both a healthy treat and yet sweetness.

Now my challenge for you this week is to take a look at your menu and see where you can change. Is there anything you over indulge in? What could you do in its place? As always, please feel free to contact me.

Until next time,
Best of health