Healthy eating requires a mixture of nutrients which includes protein, vitamins, liquids, minerals, anti-oxidants, fats, and some form of carbohydrate, predominately whole grain is best.

To begin the day off right you start with a great breakfast that includes some protein or fat with a carbohydrate, then continue throughout the day with a variety of proteins, liquids, fruits, vegetables and milk products. Enjoy the healthy eating benefits.

Daily Healthy Meal Plan One:

Breakfast:

• 1 cup of plain yogurt
• 2 Tbs. grape nuts
• 6 ounces of apple juice,
• orange juice or apricot nectar

Lunch:

• 1 and one-half cups of vegetable soup or 1 cup of cream of chicken soup
• 6 one to one and one-half inch crackers (wheat or sesame)
• 1 slick of whole grain bread or 3/4 ounce slice of Swiss cheese spread with one TB. of peanut butter
• 1 cup of chocolate milk or 1/2 cup reduced sugar ice cream

Afternoon Snack:

• 2 ounces of raisins , dried fruit or 3 to 4 fresh plums

Dinner:

• 6 ounce round steak or pork tenderloin
• 4 ounces of mashed potatoes or Cole slaw (Cole slaw made with reduced-fat mayonnaise)
• 1 cup of broccoli steamed with 2 teaspoons of margarine and pepper
• 4 to 6 ounces of gelatin (regular or sugar free) with strawberries or other berries

Evening Snack:

Something saved from earlier in the day, 1 slice whole grain toast with margarine and spices, or 1 cup of milk regular or skim with diet soda, flavored water or tea.

Note: The evening snack is optional.

Daily Healthy Meal Plan Two:

Breakfast:

• 1 fried egg fried in non stick pan or with 1 teaspoon of oil
• 2 ounces of sausage
• 2 Tbs. of white milk gravy
• 6 ounces of tomato or pineapple juice

Lunch:

• 4 ounces of Salisbury steak
• 1/3rd cup of macaroni salad or steamed cauliflower
• 1 hot roll with 1 teaspoon of margarine
• 6 ounces of prepared butterscotch instant pudding (regular or sugar-free)

Afternoon Snack:

• 1 ice cream bar-4 ounce size with 1 graham cracker square (2 small rectangles) spread with 1 TB of cream cheese or jelly

Dinner:

• 6 ounces of chicken breast or any fish
• 6 ounces of bean sprouts or steamed zucchini
• 2 ounces of mushrooms sprinkled with caraway seed if desired
• 1 inch slice of French bread with 1 teaspoon of garlic butter

Evening Snack:

• 4 ounces of red wine, diet soda, flavored water or tea.

Healthy eating guide begins with balance. Healthy eating starts with making the right choices. The key is to learn to make smarter and better choices about food. It is not all about counting fat grams or counting individual calories or even studying labels.

It begins with a more balanced approach to eating .

Healthy eating is balanced and moderate. Meals should not be skipped. Skipping meals leads to hunger craves. Eat at least three balanced meals per day. In between meals splurge on healthy snacks like fruit or peanuts. Teach your body to expect food at regular intervals. Lowering craving and hunger enhances your odds of keeping your focus and balance.

Each meal should be balanced among the different food groups. Don’t splurge on calories or carbohydrates in different meals. Always think about balance as your road to healthy eating guide. If you desire a treat, then indulge yourself but do it in moderation or as a reward. Balance will require discipline.

Plan your meals on a weekly basis. Printout a weekly calendar and create a healthy eating menu guide. Each day should have your major meals and snacks. It reinforces discipline and stops the “impulse” meal. This healthy eating tip alone could be the difference between sticking to your diets and failure. Prepare a detailed shopping list from your weekly planner. Prepare your food for the next day. After the day review your meals and progress. Positive reinforcement after the fact will give you a sense of accomplishment and enhance your discipline.