Meal Planning Basics

  1. Divide your day into 3 meals and 2-3 snacks.
  2. 3 meals = ~75% of daily Calories
  3. Meal =
    1. ~ 50% fruits/vegetables
    2. ~25% protein (meat, poultry, beans, eggs, tofu, dairy)
    3. ~25% grain (preferably "whole")
  4. Meals - 3 different food groups
  5. Snacks - 2 different food groups
  6. Breakfast!!!
  7. Planning, planning, planning!

Tips for Eating Out

  1. Share an entree with a friend/spouse/partner.
  2. Instead of an entree, have a salad and an appetizer or two appetizers.
  3. Plan ahead and only eat a portion of the meal. Ask for a to-go container at the beginning of the meal and put half away before you even start eating.
  4. Look at the restaurants' websites before going out to eat. Plan ahead what you are going to order.
  5. Sauces/dressings on the side.
  6. Ask to have vegetables and/or sides prepared without butter or oil.
  7. Ask for extra vegetables or fruit instead of potatoes/fries/starch.