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Page Love consults about nutrition,
wellness and fitness issues with women, men, and children
of all ages. Over the years, she has come up with some
great Top Ten lists that help to answer recurring questions
about many topics. Here are some of the most popular
ones, aimed at providing some concise advice!
Healthy Menu Planning
By Page Love, MS, RD, LD
Today, more than ever, many people are interested in healthier eating. But some don’t know where to begin. Here are tips, a sample meal, and portion sizes that can help you make healthy menu planning part of your daily routine!
Top ten daily menu tips
- Eat at least 3 regular meals and 2 snacks per day. Try not to go more than 3–4 hours without eating.
- Include adequate servings of each food group at every meal – starches, meat/meat alternatives, fat, dairy, fruits, and vegetables.
- Plan 2 starch/grain choices (1 cup minimum) per meal.
- Plan 3 ounces of protein at least twice a day. To increase protein intake, try adding 1 ounce of meat to current portion size or adding cheese or peanut butter to a sandwich or snack.
- Consume small amounts (1 teaspoon) of fat at each meal to help with satiety and stabilizing blood sugar.
- Consume the more nutrient-dense foods first (e.g., meats, fats, starches) and save salads and fruit for last. Eat what you need first
- Pick nutritionally adequate alternatives if avoiding specific foods. For example, eat yogurt or cottage cheese if avoiding milk, beans, or cheese.
- If having trouble meeting your meal needs or have missed a meal, consider adding a smoothie with protein powder, an energy bar, or a meal supplement drink like Boost®, or Ensure® to an afternoon snack.
- Allow 8 ounces of a decaffeinated beverage with each meal.
- Set a reasonable limit on caffeinated beverages (i.e., 1–2 cups/day). Caffeine causes dehydration and suppresses your hunger.
Examples of Portion Sizes in a Meal |
Sample Meal |
- 3–4 ounces of meat/meat alternative (size of woman’s palm or deck of cards)
- 1–1½ cups cooked grain / starch
- ½–1 cup cooked vegetables or salad
- 1 cup dairy
- 1 whole fruit or 1 cup diced
- 1 teaspoon fat source
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- 3–4 ounces chicken breast, fish filet, or hamburger patty
- 1–1 ½ cup rice, pasta, potatoes, or large dinner roll
- 1 cup cooked broccoli, spinach, or green beans
- 1 cup milk or yogurt, or ½ cup cottage cheese
- 1 apple or 1 small fruit cup
- 1 teaspoon margarine or vegetable oil
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