Diet &Health

Core Principles of Healthy Eating

Balance Your Plate**

• Fruits & Vegetables (½ plate): Dark leafy greens (spinach, kale), berries, citrus fruits.
• Whole Grains (¼ plate): Oats, brown rice, quinoa, whole-grain bread.
• Lean Protein (¼ plate): Fish (salmon, cod), beans, skinless poultry, tofu.
• Healthy Fats: Avocado, nuts, olive oil, chia seeds.
• Low-Fat Dairy (optional): Greek yogurt, reduced-fat cheese.
• Portion Control
• Use smaller plates; aim for 3–4 oz (palm-sized) protein per meal.
• Minimize Processed Foods
• Prioritize fresh ingredients over packaged snacks or meals.
• Stay Hydrated
• Drink 8 cups (2 liters) of water daily; avoid sugary drinks.

Foods & Drinks to Avoid or Limit

1. High-Sugar Items

• Drinks: Soda, energy drinks, sweetened coffee (e.g., Frappuccinos).
• Snacks: Candy, cookies, doughnuts, sugary cereals.
• Hidden Sugars: Flavored yogurt, salad dressings, ketchup.

1. High-Sodium Foods

• Processed meats (bacon, sausage), canned soups, salty snacks (chips, pretzels).
• Daily sodium limit: <2,300 mg (≈1 tsp salt).

1. Trans & Saturated Fats

• Fried foods (fried chicken, fries), margarine, commercial baked goods (cakes, pies).
• Replace with olive oil, avocado oil.

1. Refined Carbs

• White bread, white rice, regular pasta (opt for whole-grain versions).

1. Alcohol

• Men: ≤2 drinks/day; Women: ≤1 drink/day (1 drink = 12 oz beer / 5 oz wine).

Sample Weekly Meal Plan

Monday

• Breakfast: Greek yogurt + blueberries + chia seeds + drizzle of honey
• Lunch: Grilled chicken breast salad (mixed greens, cherry tomatoes, cucumbers, olive oil + lemon dressing)
• Dinner: Baked salmon + asparagus + brown rice
• Snack: Small handful of almonds

Tuesday

• Breakfast: Oatmeal + banana + peanut butter
• Lunch: Whole-grain turkey sandwich (lettuce, tomato)
• Dinner: Stir-fried tofu with mixed veggies (broccoli, carrots, bell peppers) + quinoa
• Snack: Apple + low-fat cheese

Wednesday

• Breakfast: Spinach omelet (whole-wheat tortilla)
• Lunch: Tuna salad (canned tuna in water, chickpeas, olives)
• Dinner: Roasted chicken thigh (skinless) + mashed sweet potato + steamed kale
• Snack: Carrot sticks + hummus

Thursday–Sunday

• Rotate proteins (shrimp, lean beef, lentils) and grains (buckwheat, millet) while varying veggies (zucchini, mushrooms, beets).

Additional Tips

• Cooking Methods: Grill, steam, or bake instead of frying.
• Dining Out: Choose salads or grilled entrees; request dressings/sauces on the side.