Nutrition Tips
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All in a Day’s Diet
It’s late Sunday afternoon and you realize that you have nothing for the week for dinner or lunches. Time to go food shopping. For many individuals, this can be a dreaded task. However, I am hear to help you make it easy and at the same time simplify the task of eating healthy, one week at a time.
Boneless, Skinless Chicken Breasts
Eggs
Favorite Fruits and Vegetables (fresh or frozen)
Include a salad base such as Spinach or Romaine (Iceberg is useless)
Turkey from the Deli Counter
Mozzarella Cheese (pre-shredded if you’d like)
Plain Triscuits
Whole Wheat Pasta
Sweet Potatoes
Yogurt
100% Whole Wheat Toast
Above is a quick list of major foods that you can incorporate into your daily meals. Bake or grill all of the chicken you will need for that week, on Sunday night! You have multiple ways to use it for both lunch and dinner. Have it whole, with a sweet potato and broccoli. For lunch the next day, cut it up and put it into a delicious salad with all the vegetables you purchased.
Breakfast always can be a good dinner. Eggs (2 whites to every one whole egg) can be had with some of that whole wheat toast, maybe a sprinkle of mozzarella and some tomato slices…delicious! For lunch, a turkey sandwich. Dinner can be some whole wheat pasta with any chicken diced up and thrown in.
These are just BASIC possibilities. Studies suggest that eating the same foods for at least one meal a day can aid in weight loss. This is true not because of some magical balance of foods, but because it is easy to follow and therefore, it is easy to be consistent. Be creative with what you and your family enjoy. The chicken breasts can be cut up to make homemade baked chicken nuggets with some baked sweet potato fries.
Starting out the week with the core healthy food items you need can eliminate last minute shopping, going out or ordering in. Be in control of your menu and what you are putting in you and your family’s bodies.
Article Written by Cynthia Linder M.Ed. CPT
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