Incorporate Healthy Meals

Thanks to @OSUWexMed’s nutrition services for providing these tips.
Whether you already live a healthy lifestyle or are trying to be healthier, reminders about how you can improve your overall health and wellness are helpful.
Planning ahead for meals can help you meet nutrition goals and not rely on “fast food” options at the end of a long day. When planning menus, try to ensure that five of the 14 (lunch and dinner) meals per week are “healthy.” By healthy this means meals 600 calories or less with no more than 1,000 milligrams of sodium.
If your usual meal averages 800-1,000 calories, you can save 4,000-8,000 calories over a month by doing the above, which equals to one to two pounds.
A healthy and balanced meal should include a starch, vegetables, protein, fruit and dairy. If this seems like too much food for one meal, try to get your daily dairy or fruit in as a snack. Here are examples of healthy meals that are all about 600 calories:
  • Grilled salmon – 3- to 4-ounce grilled salmon, a small baked sweet potato, 5 sprigs of asparagus, 1 cup of  1% milk, and a small apple.
  • Chicken sandwich – 2 slices of whole wheat bread, 3 ounces of baked chicken, 1 tablespoon of light mayo, lettuce, onion, tomato, 4 ounces of lite yogurt, 1 cup of strawberries.
  • Turkey cheese burger – 1 whole grain hamburger bun, 3- to 4-ounce turkey patty, lettuce, onion, tomato, a slice of low-fat cheese, and a small banana.
  • Spaghetti – 1 cup of whole wheat pasta, 3 ounces of ground turkey, 1/2 cup of spaghetti sauce, small side salad with some shredded cheese and light dressing, 3/4 cup of cantaloupe.

Okay – now you tell us. What are you favorite healthy meals?


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