"One should eat to live, not live to eat" -Benjamin Franklin
Eating healthy is hard for anyone at first, no doubt. Swapping that greasy Big Mac and fries for a chicken breast and salad can seem to be the hardest decision you'll ever make in your life. Well, it isn't. However, it certainly can be an important one. The saying "you are what you eat" is actually more accurate than you'd think, considering the cells in your skin and body will replace themselves as you go through life. This being said, it's important to assure that you're putting the best nutrients possible in your body. Now, no one is saying the occasional chicken nugget happy meal will kill you, but we are saying that that should be considered a treat, and your every day food choices should be responsible. Remember, food is fuel.
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Daily Meal Plan
Diets can no doubt be hard, but when specific guidlines are given laying out your meals it can be made easy. Here is an example of an appropriate, healthy diet meal plan* for one day, provided by Here Everything's Better [internet]. Located in San Antonio, Texas and available at: http://www.heb.com/sectionpage/healthy-at-heb/food-eat-better/meal-plans/sd30680001
*meal plan based on 2,000 calorie diet
BREAKFAST
AM Snack
Lunch
PM Snack
Dinner
*meal plan based on 2,000 calorie diet
BREAKFAST
- 2 Scrambled Eggs (182 cal, 12g protein, 13g fat, 2g carb) w/ 2 Tbsp. Salsa (8 cal, 0g protein, 0g fat, 2g carb)
- 1 piece whole-wheat toast (75 cal, 3g protein, 1g fat, 13g carb) with 1 Tbsp. jam (56 cal, 0g protein, 0g fat, 13g carb)
- 1 large peach (68 cal, 2g protein, 0.5g fat, 17g carb)
- 1 cup Coffee w/ 2 Tbsp. 2% milk (52 cal, 3.3g protein, 2g fat, 5g carb)
AM Snack
- 1 whole celery stalk, cut into spears (10 cal, 0.5g protein, 0g fat, 2g carb)
- 1 large carrot, cut into spears (30 cal, 1g protein, 0g fat, 7g carb) served with 1/4 avocado and 1/4 cup plain low fat Greek yogurt mashed with garlic, salt and pepper for dipping (84 cal, 3g protein, 6g fat, 8g carb)
Lunch
- 4 oz. grilled chicken breast (184 cal, 25g protein, 3g fat, 0 carb)
- 1/2 cup sliced strawberries (23 cal, 0.5g protein, 0g fat, 5g carb)
- 1/2 cup steamed spinach w/ salt and pepper (21 cal, 3g protein, 0g fat, 3g carb)
- 1/2 cup brown rice, steamed (109 cal, 2g protein, 1g fat, 23g carb)
PM Snack
- 1 oz. roasted, salted almonds (169 cal, 6g protein, 15g fat, 6g carb)
- 1/2 cup fat-free vanilla yogurt w/ low cal sweetener (43 cal, 4g protein, 0g fat, 7g carb)
Dinner
- 4 oz. broiled salmon w/ salt and pepper to taste (228 cal, 24.5g protein, 14g fat, 0g carb)
- 1/2 cup whole-wheat pasta (87 cal, 4 g protein, 0g fat, 19g carb)
- 1 cup steamed broccoli (55 cal, 4g protein, 0.5g fat,6g carb)
- 1/2 cup sautéed red peppers and onions w/ 1 Tbsp. olive oil (195 cal, 2g protein, 13g fat, 16g carb)
- 1 small kiwi (42 cal, 1g protein, 0g fat, 10g carb)
- 1 oz. dark chocolate (174 cal, 2g protein, 11.5g fat, 16g carb)
- 1/2 cup blueberries (42 cal, 0.5g protein, 0g fat, 11g carb)
- 1 cup fat-free milk (83 cal, 8g protein, 0g fat, 12g carb)
Click here for tips to build a healthy meal, at the United States Department of Agriculture Center for Nutrition Policy and Promotion's "Choose My Plate" [choosemyplate.gov]