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Creating a Healthy Meal Plan with Healthy Food Substitutions

The Perfect Plate of adults in the 36% USA are obese Daily Recommended Intake 6 ounces of grains In a world with millions of food choices and growing obesity rates, it may be confusing what you should eat to stay healthy. Explore the general daily recommended intake of food 2.5 cups of vegetåbles 2 cups of fruit 3 cups of dairy and learn how to live a healthier life. 5.5 ounces of protein Brought to you by: PPPPP. NorthShore 6 teaspoons oil ////// University HealthSystem *These are general guidelines. For specific recommendations, please consult a healthcare professional or registered dietitian. A Perfect Day NorthShore has created the following sample recipe cards to help you build a daily meal that maximizes nutritional value and gives you the daily recommended intake for each food group. Breakfast Lunch 1 cup cooked quinoa 1 cup spinach 1 sliced apple 1 cup cooked oatmeal ½ banana 1 cup skim milk V2 cup chickpeas ½ cup cucumber 4 tsp. low-fat dressing 1 tbsp. almond butter Dinner Snack 1.5 oz. low-fat cheese 1 cup steamed broccoli 2 oz. almonds 1 cup cooked brown rice 1.5 oz. salmon 1 cup low-fat Greek yogurt 2 cup blueberries 2 tsp. olive oil Recipe Makeover There are many healthy substitutions that can be made to everyday recipes to help you reach your intake goals. Add Fiber, Cut Fat Naturally moist, applesauce is a great way to replace oils or butter when baking. Applesauce Butter or Oil Lower Sodium, Increase Fiber For breading, choose whole grain oats over refined breadcrumbs. Oatmeal Breadcrumbs Add Protein, Reduce Fat With a similar consistency and taste, non-fat Greek yogurt is a great low-calorie substitute for Mayonnaise or mayonnaise or sour cream. Sour Cream Non-Fat Greek Yogurt Cut Fat, Add Nutrients Thicken soup with potassium-rich sweet potato puree rather than cream. Sweet Potato Puree Cream Add Greens, Reduce Calories Consider using thinly sliced zucchini ribbons instead of pasta to help you hit your vegetable intake goal. Zucchini Ribbons Pasta Sources northshore.org choosemyplate.gov healthland.time.com mayoclinic.com cdc.gov

Creating a Healthy Meal Plan with Healthy Food Substitutions

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Eating healthy and staying healthy is something that millions of Americans strive for every day. Unfortunately, it's not always so easy to eat healthy on a daily basis. With 36% of adults in U.S. cons... idered obese, it's becoming more important for both adults and children to start eating healthier. The experts from NorthShore University HealthSystem have provided some general guidelines for the recommended intake of each food group, suggestions for creating a healthy meal plan every day, as well as some healthy food substitutions.