 NutritionYOU ARE WHAT YOU EAT! Nutrition habits play an extremely important role in how you feel, as well as your overall health and well being. Whether your goals are to eat a more balanced diet, lose weight or to be a competitive athlete, the following is an example of a basic, well balanced diet: Tammi Jacobs, Health and Wellness Expert SAMPLE DIET 10 POUND MELT DOWN 1 c cooked oatmeal (150) ¼ c blueberries (21) 1 small banana (105) Calories 276 7 to 10 almonds (60) Fat Free Yogurt (110) Calories 170 LUNCH 4 oz. chicken breast (grilled or baked) (100) 1 c broccoli (30) ½ c brown rice (117) Calories 247 1 medium pear (75) 7 – 10 walnuts (75) Calories 150 DINNER Salmon Pita Spread 1 whole wheat pita (140) with 2 tsp Dijon mustard (10), and sprinkle with 2 Tbsp pumpkin seeds (148), 1 tsp chopped fine parsley (0), and ¼ cucumber, thinly sliced (9). Fill with 2 ounces of salmon (90) Calories 397 DAY 2 1 slice whole wheat toast (80) 1 tsp peanut butter (94) 1 small banana (90) Calories 264 LUNCH Chicken/Apple Salad 3 cups romaine lettuce shredded (24) 1 medium apple sliced (95) 3 ounces organic deli chicken breast (75) Toss with 1 Tbsp olive oil (119) and 2 Tbsp balsamic vinegar (10) Crumble 2 small whole wheat crackers over the top (36) Calories 371 Strawberry Delite Top 1 frozen whole grain waffle (110) with ¼ cup semisweet or dark chocolate chips (207) and place in toaster oven for 2 minutes. Top with 1 cup fresh or frozen, unsweetened strawberries (52). Calories 359 DINNER Guacamole Dip Toast 1 whole wheat pita (140) and cut into bite size pieces. Dip into mixture of ¼ cup chopped Hass Avocado (96), 1 tsp agave nectar (20), 2 small tomatoes, chopped (24), ¼ cup finely chopped red bell pepper (23) Calories 303 DAY 3 BREAKFAST 1 cup Kashi 7 Whole Grain Puffs (75) 1 cup fat free milk (80) 1 small banana, sliced (90) Top with 1 Tbsp of pumpkin seeds (74) Calories 319 LUNCH Chicken Sandwich Fill 3 ounces organic deli chicken breast (75) ½ cup shredded romaine lettuce (4) 1 tsp chopped fresh tarragon (0) Calories 335 SNACK Apples and Crackers Spread 6 small whole wheat crackers (108) with 1 Tbsp almond butter (100) and serve with 1 medium apple (95) Calories 303 DINNER 1 c steamed veggies (30) ½ c steamed rice (117) Calories 247 DAY 4 3 egg whites and 1 whole egg scrambled (103) with 1 cup broccoli (30) 1 slice whole wheat toast (80) ¼ cup sliced Hass Avocado (96) Calories 312 LUNCH Veggie Burger Fill 1 whole wheat pita (140) 1 cooked veggie burger (100) Dressed with 1 tsp Dijon mustard (5) add ½ cup shredded romaine lettuce (4), ½ cup sliced bell pepper (23) and ¼ cup sliced Hass avocado (96) Calories 368 SNACK 1 medium apple (95) 1 low fat string cheese (60) Calories 155 DINNER 4 oz. fish (salmon, tuna, halibut) (160) 1 c steamed veggies (30) 1/2 c steamed brown rice (117) Calories 307 DAY 5 Waffle With Apple and Walnuts Toast 2 frozen whole grain waffles (200) Top with a mix of 1 apple, chopped (95), 1 tsp agave nectar (20) and 2 tsp walnuts (82) Calories 397 LUNCH Salmon Asparagus Salad Mix 3 cups shredded romaine lettuce (24), 2 ounces wild salmon (210), 1 c chopped and steamed asparagus (36), ¼ cup chopped Hass avocado (96), 1 Tbsp rice vinegar (0) and 1 tsp olive oil (40) Calories 406 SNACK ½ c nonfat Cottage Cheese (70) 10 grape tomatoes (8) Calories 78 DINNER Pita Split 1 whole wheat pita (140), spread with 2 Laughing Cow Light Garlic & Herb Wedges (70), and fill with 1 medium apple, chopped (95), 2 Tbsp walnuts (82) and 1 cup shredded romaine lettuce (8) Calories 395 DAY 6 BREAKFAST 1 cup Kashi 7 Whole Grain Puffs (75) 1 cup fat free milk (80) 1 small banana, sliced (90) Calories 319 LUNCH Chicken Sandwich Spread 2 slices of whole wheat bread (160) with ¼ cup sliced Hass avocado (96), Fill 3 ounces organic deli chicken breast (75) ½ cup shredded romaine lettuce (4) 1 tsp chopped fresh tarragon (0) Calories 335 SNACK Apples and Crackers Spread 6 small whole wheat crackers (108) with 1 Tbsp almond butter (100) and serve with 1 medium apple (95) Calories 303 BREAKFAST FOR DINNER Scrambled Eggs with Toast Toast 1 slices of whole wheat bread (80) and top with ¼ cup sliced Hass Avocado (96) and 1 small tomato, sliced (12). Scramble ½ cup egg whites (50) with cooking spray, season to taste ½ grapefruit (60) Calories 298 DAY 7 ½ small cantaloupe (100) 1 nonfat yogurt (110) 2 slices turkey bacon (70) Calories 270 LUNCH Avocado Salmon Salad Mix 3 cups shredded romaine lettuce (24), 2 ounces wild salmon (90), 1 grapefruit, sectioned and sliced (120), ¼ cup chopped Hass avocado (6), 1 Tbsp rice vinegar (0) and 2 tsp olive oil (79) Calories 409 String Cheese and Fruit Cup Have 1 low fat string cheese (60), 4 ounces pineapple tidbits canned in juice (60), 1 cup baby carrots (50), 3 small whole wheat crackers (54) and 2 Tbsp peanuts (110) Calories 334 DINNER 4 oz. grilled chicken seasoned to taste (100) 1 cup steamed veggies (30) ½ c steamed brown rice (117) |
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