Nutrition Express

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We all know a balanced meal is important but just what is meant by “balanced?”

Balanced meals include a mix of healthy carbohydrates, fruits, vegetables, lean protein and/or healthy fats with each meal and snack.

Sweets are okay too! Just choose them in moderation.

If you are eating healthy foods 80% or more of the time then you have room for to eat less healthy 20% or less of the time. Another easy rule of thumb is to keep sweet treats to 150-200 calories.

Breaking Down Healthy Meal Components

Healthy Carbs: fruits, vegetables, peas, corn, beans, potatoes, sweet potatoes, whole wheat bread, brown rice, whole wheat pasta, high fiber cereal, oatmeal, non-fat milk/yogurt

Lean Protein: chicken breast, turkey breast, pork tenderloin, lean ground beef, fish/shellfish, beans, tofu, soy burgers, eggs, low-fat cottage cheese, non-fat milk/yogurt, low-fat cheese.

Healthy Fats: nuts/nut butters, olives, olive or canola oil, avocado, light vinaigrette, flaxseed, fatty fish, seeds.


Picture your Plate

An easy way to balance your plate is to picture a picnic plate. Fill half of your plate with fruits and/or vegetables, 1/4 with lean protein and 1/4 with whole grains. Now, add a touch of healthy fat and your plate is balanced and ready to enjoy!

Below are some examples of how to balance your plate... or bowl.

Breakfast
Whole grain cereal
Non-fat Milk
Banana

Lunch
Turkey sandwich on whole wheat with avocado, mustard, lettuce & tomato
Grapes
Carrots

Dinner
Chicken breast
Brown rice
Vegetables

Snack
Apple
Low-fat string cheese

Sweet Treat

Low-fat vanilla frozen yogurt topped with raspberries




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