Healthy Meal Planning

Exercise is a major component to staying fit and active as you age, but healthy eating becomes more and more important the older you are and the slower your metabolism processes calories.  Eating healthy can be better accomplished when you have a meal plan to refer to, so we’ve developed sample meal ideas for breakfast, lunch, and dinner as well as healthy snacks.

Breakfast Morning snack Lunch Afternoon snack Dinner
One egg, one piece of whole wheat toast, banana, green tea, water Yogurt with granola Low fat turkey sandwich, carrot sticks,
an apple, and water
A handful (no more than 23) almonds Spaghetti with whole wheat pasta, salad with 1 tbsp olive oil, glass of red wine
Breakfast burrito in whole flour tortilla, bowl of mixed fruit, milk, green tea, water 1 ounce of cheese, apple slices, two walnuts Tuna with one tbsp mayo, 1 slice whole wheat bread, five or six taco chips with guacamole ¼ cup cottage cheese, ½ cup pineapple 5 ounce salmon steak, ½ cup rice pilaf, 1 cup steamed broccoli
Breakfast smoothie made with 1 cup frozen blueberries, 1 cup frozen strawberries, ½ cup of vanilla yogurt and ½ c. orange juice,
1 hard-boiled egg, green tea, water
one orange or nectarine Chicken salad: five ounce chicken breast, lettuce, tomato, cucumber, carrots, other veggies to taste and 2 ½ tbsp of low-fat dressing Fruit salad:
Mix together ½ cup each of pineapple, grapes, cantaloupe, and choice of berry.
Two ounces of salmon, spinach salad, two ounces of feta cheese, chopped tomato, five olives,
One poached egg, one slice whole wheat toast, one tbsp peanut butter, green tea, water one orange or nectarine Two tacos: Corn tortillas, five ounces of low-fat ground beef, seasoned, one ounce cheese, lettuce. One apple Five ounce turkey breast, steamed green beans, sliced peaches.

You will notice that these suggested menu incorporates green tea instead of coffee. Try to wean yourself off coffee which contain caffeine which is bad for you. try instead to acquire the taste for green tea which is a much healthier alternative. It is an acquired taste for some but you will be surprised at how quickly you get used to the taste.

Also drink as much water as you can through the day. try to drink at least 8 glasses. If you have a desk job, put a pitcher of water on your desk in the morning and drink it through the day. If you are on the road, then make sure that you have bottles of water with you at all times.

12 comments

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