Is Your Eating Plan Balanced?

Creating an eating plan that helps you manage your weight includes a variety of healthy foods. Add an array of colors to your plate and think of it as eating the rainbow. Dark, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with vitamins, fiber, and minerals. Adding frozen peppers, broccoli, or onions to stews and omelets gives them a quick and convenient boost of color and nutrients. Sounds easy, RIGHT! Well, I have to admit it was difficult for me to navigate all of the information too. Let's start with a summary of the Dietary Guidelines.

According to the Dietary Guidelines for Americans 2020–2025, a healthy eating plan:

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
• Includes lean meats, poultry, fish, beans, eggs, and nuts
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
• Stays within your daily calorie needs

Fruit

Fresh, frozen, or canned fruits are great choices. Try fruits beyond apples and bananas such as mango, pineapple or kiwi fruit. When fresh fruit is not in season, try a frozen, canned, or dried variety. Be aware that dried and canned fruit may contain added sugars or syrups. Choose canned varieties of fruit packed in water or in its own juice.

Vegetables

Add variety to grilled or steamed vegetables with an herb such as rosemary. You can also sauté (panfry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish—just microwave and serve. Look for canned vegetables without added salt, butter, or cream sauces. For variety, try a new vegetable each week.

Calcium-rich foods

In addition to fat-free and low-fat milk, consider low-fat and fat-free yogurts without added sugars. These come in a variety of flavors and can be a great dessert substitute.

Meats

If your favorite recipe calls for frying fish or breaded chicken, try healthier variations by baking or grilling. Maybe even try dry beans in place of meats. Ask friends and search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!

Comfort Foods

Healthy eating is all about balance. You can enjoy your favorite foods, even if they are high in calories, fat or added sugars. The key is eating them only once in a while and balancing them with healthier foods and more physical activity.

Some general tips for comfort foods:

• Eat them less often. If you normally eat these foods every day, cut back to once a week or once a month.
• Eat smaller amounts. If your favorite higher-calorie food is a chocolate bar, have a smaller size or only half a bar.
• Try a lower-calorie version. Use lower-calorie ingredients or prepare food differently. For example, if your macaroni and cheese recipe include whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, less butter, low-fat cheese, fresh spinach and tomatoes. Just remember to not increase your portion size.

Food doesn't make you healthy but eating the right kind avoiding the wrong kind will allow you to reach your maximum health potential. You're eating plan should provide you meals that satisfy your appetite and leave you feeling well-fed. That's where high-fiber foods come in - they fill you up without adding fat. Delicious foods like fruits, vegetables, beans, breads, pasta and rice all qualify and are guaranteed to not leave you feeling hungry at the end of the meal.

Every morning, eat some fresh fruit, preferably with a glass of water, before you sit down to your meal. The combination of fluid, fructose (fruit sugar) and fiber will restrain your appetite. Rely on vegetables for most of your carbohydrates, then work in potatoes, pasta, rice, and other "starch" foods. Try adding bran or fiber supplements to your daily plan to fill you up and aid your digestion

I discovered a little formula that helped me follow the dietary guidelines and learn how to eat right. I focused first on eating foods that were essential to meeting my daily health goals, then added the other foods that were required for me to live a healthy life. I broke it down into Daily, Optional Daily and Alternating Days. My daily meals include these food choices. This is not a diet plan, and I did not provide recipes. (Personally, I felt that planning my meals according to a recipe, restricted my options.)

Daily Choices (healthy eating must include)

• 64oz of Water - not soda pop, tea or coffee
• 2 apples
• 1 banana
• 1 grapefruit
• 1 orange or I cup orange juice
• 1 cup of cranberry juice
• Oatmeal
• Wheat Germ
• 32oz of milk or milk product - includes yogurt, cheese, cottage cheese, etc.
• Beans* - black, pinto, red, northern, etc. 
• 2 cups broccoli
• 2 carrots
• 1/2 cup of onion
• 1 cup spinach
• Cabbage* 
• multi-vitamin
• fish oil supplement
• meal supplement (instant breakfast)

Optional Daily Choices (these items can be added daily if needed)

• Fruit - Strawberries, blueberries, pineapple, pears, papayas, tomatoes, prunes, apricots, raisins
• Vegetables - Green beans, peas, brussels sprouts, Bean sprouts, Bell Peppers, cucumbers, squash, okra, lettuce, Greens, avocado 
• Nuts and Grains: Whole Wheat Bread, peanut butter
• Coffee, Tea, Honey, Spices

Alternating Days

• 1 serving Chicken**
• 1 serving Turkey**
• 1 serving Fish**
• 1 serving Lean Beef**
• 1 egg**
• 1 serving Potatoes***
• 1 serving Sweet Potatoes***
• 1 serving Corn***
• 1 serving Whole Wheat Pasta***
• 1 serving brown rice***

*Can be used as fillers in soups, salads and sandwiches

**every day pick two of these options

***every day pick two of these options 

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