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Let’s simplify eating healthy. Let’s make eating healthy fun! Let’s consider eating healthy is about life, not a life-sentence!
My top 8 recommendations to create a healthy plate are:
- Include protein, fiber, healthy carbohydrates, and healthy fats in each meal.
- Color your plate. The more colorful your plate, the more nutritionally dense it is most likely to be.
- ½ of your plate should be vegetables, ¼ protein, and ¼ healthy carbohydrates.
- Eat 3 meals, 2 snacks per day. Avoid going hungry.
- Know serving size:
- Meat is 4 oz.; approximately the size of your hand;
- Cooked food = ½ cup, Raw food = 1 cup
(Estimate serving as one hand is ½ cup. Both hands are a cup.)
- 1 medium whole fruit
- Nuts = ¼ cup
- Be satisfied, not stuffed. A principle of one of the Yoga teachings is the stomach should be ½ filled with food, ¼ filled with water, and ¼ empty for breath control.
- Whenever possible, avoid microwaves. Cooking and heating up food gives your body time to prepare to eat. The aromas, sights, and sounds produce chemicals in the body to prepare for digestion. Also, we don’t know the long term affects of using them.
- When possible sit down to eat. Eat slowly. Chew your food instead of swallowing it practically whole.
Below is a partial list of choices. You will notice that certain foods will satisfy various categories of the required nutrients:
Meat & Fish
Chicken (3.5 oz chicken breast – 30 grams protein.
Fish, most fillets, 3.5 oz 22 grams
Tuna 6 oz can 40 oz.
Lean cuts of red meat (7 grams per oz.)
Pork loin, 4 oz 29 grams
Steak, 6 oz – 42 grams
Egg, large – 6 grams protein
Milk, 1 cup – 8 grams
Cottage cheese, ½ cup – 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup – 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
(small amounts because of fat content; good fat)
Peanut butter, 2 Tablespoons – 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Good Sources of Carbohydrate:
Vegetables (all kinds)
Oats and oatmeal (slow cooking)
Whole Grain Breads and Pitas
Whole Grain Cereals
Potatoes (minimize and no not fried!)
Whole grain pastas
Fruits: avocados, olives
Nuts: almonds, pistachios, walnuts
Oils: canola, olive and sunflower
Cold water fish: herring, mackerel, salmon, trout, tuna,
Cashews, ¼ cup –
Pecans, ¼ cup –
Sunflower seeds, ¼ cup –
Pumpkin seeds, ¼ cup –
Flax seeds – ¼ cup –
High Fiber > 7 grams
Black beans, cooked
Flaxseed, raw ground
Oat bran, raw
Split peas, cooked
Wheat bran, raw
Wheat germ, raw
3 to 7 grams of fiber per serving
Bread, 100% whole grain
Garbanzo beans, cooked
Green beans, cooked
Pasta, whole wheat
Potato, baked w/ skin
Sweet Potato, cooked
Swiss chard, cooked
Turnip greens, cooked
Yam, cooked cubes