Healthy Balanced Meals - Amazon Web Services (Healthy Balanced Meals don’t have to be complicated! Did you know ! 3-4 food groups = Balanced Healthy Meals Use my guide to choose

Provided by: www.alittlenutrition.com

Healthy Balanced Meals don’t have to be complicated!

Did you know à 3-4 food groups = Balanced Healthy Meals

Use my guide to choose your own mix & match meals

“Choose 1 item from at least 3 columns (up to 4 columns per meal)

and you have a -Healthy Balanced Meal!”


Created by: Susan Watson, RD Contact: [email protected]

Breakfast *Choose 1 item from at least 3 columns (up to 4 columns per meal) Fruits & Vegetables Grain Products Milk & Alternatives Meat & Alternatives 1 apple 1 pear 1 orange 1 grapefruit 1 small banana (1/2 cup) 1 kiwi 1 -‐2 cups fresh berries ½ cup-‐ 1 cup canned fruit (packed in water) 1/3 cup dried cranberries 1 can tomato juice ½ cup of fruit juice

1-‐2 pieces whole grain bread 1 package inst. oatmeal (Reg) ¾ cup cooked old fash. oats 1-‐2 frozen Nutri-‐grain waffles 1 Fibre One bar 1 Kashi Granola Bar 1 All Bran Bar 1 medium WG bagel (100g) 1 whole wheat english muffin 1 cup multi grain Cheerios 1 cup Kashi GO LEAN* cereal 1 cups Kashi 7 Whole Grain Puffed cereal 1/3 cup All Bran Buds 1 cup All Bran Flakes 1 whole grain tortilla

1 cup skim, 1% or 2% milk 1 cup fortified soy beverage 50 grams low fat cheese 1 slice low fat processed cheese slice ½ cup Cottage cheese (low fat) ¾ cup low fat yogurt

1-‐2 eggs ¼ cup raw (unsalted) nuts 2 slices turkey bacon 1-‐2 slices Canadian bacon 1-‐2 tbsp. low fat peanut butter 1-‐2 tbsp. almond butter

Notes: Fresh or frozen options have the same nutritional value.

Notes: Try to choose whole grain options more often, with > 3g fibre per serving. Choose cereals that are >3g fibre per serving and under 10gram sugar. *Mix a high fibre cereal with a low fibre one.

Notes: Look for cheese that is <20% m.f. (milk fat), yogurt that is < 10g sugar per serving, and low fat cottage cheese.

Notes: A lot of the processed meats are high in sodium. Try to choose products that are less than 700 mg per serving.



Lunch ßChoose 1 item from at least 3 out of 4 columnsà

May choose 1-‐2 items from this list

Fruits & Vegetables Grain Products Milk & Alternatives Meat & Alternatives Condiments , Sauces, beverages 1 cup raw vegetables (i.e. baby carrots, cucumber, bell peppers, cherry tomatoes) 1 whole fruit 1-‐2 cup mixed salad greens such as lettuce, spinach, kale ¼ -‐ ½ cup bean sprouts ½ cup tomato sauce ½ cup fruit juice ½ -‐1 cup berries (i.e. strawberries, blueberries) ½ cup grapes ½ -‐ 1 cup mixed frozen veggies ½ -‐ 1 cup mixed frozen fruit 1 can vegetable soup ¼ cup -‐ ½ cup salsa ½ cup canned fruit (packed in water)

1-‐2 pieces whole grain bread ½-‐1 whole wheat/grain pita 1 whole grain bagel ½-‐1 cup whole grain pasta 1 can of soup with noodles or rice ½-‐1 cup cooked wild, brown, white rice 1/3 cup granola ½ -‐1 cup cooked couscous ½ -‐ 1 cup cooked quinoa *Avoid anything “instant”, like minute rice.

1 cup skim, 1% or 2% milk 1 cup soy or almond milk 1 cup 1% chocolate milk 50 grams low fat cheese ¾ cup low fat yogurt 2 Tbsp. light cream cheese ½ cup cottage cheese 2 Tbsp. sour cream (light) ¼ cup goat or feta cheese

1-‐2 eggs ¼ cup raw (unsalted) nuts ½ cup tuna (packed in water) ½ cup cooked chicken ½ cup cooked beef strips ½ cup cooked salmon ½ cup cooked shrimp ¾ cup beans or legumes ¼ -‐ ½ cup hummus 1-‐2 tbsp peanut/almond butter ½ cup cooked ham 1-‐2 slices turkey bacon 1-‐2 pieces turkey peperoni 2-‐3 slices of low sodium deli meat

1tsp-‐1tbsp Becel margarine 1 tsp – 1 tbsp olive or canola oil 1-‐2 tbsp low fat salad dressing 1 tsp-‐1tbsp lemon juice Low sodium soy sauce 1-‐2 medium pickles (low sodium) 1-‐2 tbsp low fat mayonnaise 1-‐2 tsp mustard (reg. or Dijon) 1-‐2 tbsp ketchup (low sodium) 1-‐2 tbsp BBQ sauce Low sodium soy sauce 1 can diet soda or beverage (Crystal light)







Supper ßChoose 1 item from at least 3 out of 4 columnsà

May choose 1-‐2 items from this list

Fruits & Vegetables Grain Products Milk & Alternatives Meat & Alternatives Condiments , Sauces, Beverage ½ cup asparagus (approx. 3 spears) ½ cup baby carrots 1 cup mixed salad greens such as lettuce, spinach, kale ½ cup tomato sauce ½ cup sliced strawberries ½ cup mixed frozen veggies ½ cup peppers ½ cup sliced cucumber ½ cup applesauce

1-‐2 pieces whole grain bread 1 whole wheat pita ½ cup whole wheat pasta ½ cup cooked rice ½ cup cooked couscous

1 cup skim, 1% or 2% milk 1 cup 1% chocolate milk 50 grams low fat cheese ¾ cup yogurt

1-‐2 eggs ¼ cup raw (unsalted) nuts ½ cup cooked chicken ½ cup cooked shrimp ¾ cup cooked beans or legumes ½ cup cooked ham (75 g)

1tsp-‐1tbsp Becel margarine 1 tsp – 1 tbsp olive or canola oil 1-‐2 tbsp low fat salad dressing 1 tsp-‐1tbsp lemon juice 1-‐2 tbsp low fat mayonnaise 1-‐2 tbsp ketchup (low sodium) 1-‐2 tbsp bbq sauce Splenda Low sodium soy sauce 1 can diet soda ½ cup beef, chicken, or vegetable broth





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Healthy Balanced Meals - Amazon Web Services (Healthy Balanced Meals don’t have to be complicated! Did you know ! 3-4 food groups = Balanced Healthy Meals Use my guide to choose