Daily Healthy Eating Plan

Daily Healthy Eating Plan

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Did you know that there is a science to how we should eat our food and how much and when?  I sat down a few years ago with a dietician and she broke everything down on how we should eat in order to be truly healthy.  It was a definite revelation to me and I have been striving to follow this plan exactly how it was laid out.

If you are a healthy eater, you may be familiar with this plan.  Basically, you do not eat or snack on anything whenever you feel like it.  Our bodies respond to the fuel that we consume to keep it functioning properly.


Here is the diet plan that I currently follow, keep in mind you can substitute when you need to:

Breakfast 7 or 8:00 am– A starch, protein, dairy, and fruit.  This could be a piece of toast with peanut 2 tablespoons of peanut butter, half a cup of low-fat or fat-free yogurt or glass of milk, and any piece of fruit like a banana, apple, etc.

Breakfast snack: 10:00 am- A dairy and a fruit.  This could be string cheese with 12 grapes.

Lunch: 12:00 or 1:00 pm– 2 Starches, a meat, cheese, fruit, vegetable, and fat.  This could be a sandwich (2 pieces of bread) with a slice of lean meat like turkey, a slice of cheese, an apple, 6 baby carrots with 2 Teaspoons of low-fat dip.  This can be your fat.  If you would prefer to cut down on breads, replace with extra fruit and veggies.

Afternoon Snack 2:00 pm- 1 Starch and 1 Dairy.  This can be a granola bar with half a glass of milk or half a cup of yogurt.

Dinner 5:00 or 6:00 pm– 2 Starches, a meat, a cheese, a fruit, a vegetable, and a fat.  This could be a baked potato with chicken breast the size of your palm sprinkled with cheese, green beans, mixed fruit cup and a teaspoon of butter on your potato as a fat.

The key of all of this is portion control along with diet and exercise.  You can substitute a fat with a sugary treat once in a while.  This is what I do on Saturdays.  It feels great!  I have begun to lose some weight again and feel absolutely wonderful.

Again, feel free to take out your carbs and substitute with fresh fruits and veggies.

What diet plan do you currently follow?  Has it worked for you and how is your overall health?

Lindsey Jenn

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