OUTLINE
FOR A HEALTHY
Nutrition DIET
Basics
Nutrition Basics
A Formula for Eating Healthy Get your day off to a good start by eating within
two hours of waking. Make sure to include:
The USDA Food Guide Pyramid is tool you can use
to better understand what it means to eat a healthy 1. 1-3 ounces of a high-fiber, unrefined carbohydrate
food(s) such as:
diet. The pyramid and its recommendations take
• 1/2 cup oatmeal
time to fully understand and apply. The information
• 1 slice multigrain or whole wheat bagel, toast, English
at www.mypyramid.gov can help you establish in muffin, tortilla or pita
individual dietary plan but in the mean time, consider • 3/4 cup high-fiber cereal such as bran flakes, raisin bran,
this basic outline to a healthy diet, based on the granola, grape nuts
pyramid recommendations. • 1/2 -1 low fat bran or whole grain muffin
• 1/2 cup home style potatoes with skin
Good nutrition is not about eating a perfect diet but rather the
balance, variety and composition of your overall eating patterns. 2. Add 1-2 servings of a low fat, high-protein food(s) such as:
When considering your personal nutrition goals, measure how well
• 1 cup 1%, skim, or soy milk
you meet these goals over a period of a few days or weeks, not at
each and every meal. Consider the following guidelines to get you • 1 cup low fat yogurt
on your way to a healthy diet. • 1/2 cup cottage cheese
• 1 oz. cheese
• 1 oz. vegetarian sausage
• 1-2 tablespoons peanut butter (high calorie)
• 1 egg
• 1 oz. Canadian bacon
3. Balance with 1-2 cups of fruit and/or vegetables such as:
• 100% fruit or vegetable juice
• medium sized piece of fruit
• cut fruit
• vegetables in omelet
• 2 tablespoons of dried fruit
Breakfast pitfalls to avoid:
Skipping meals, high-sugar cereals, pastries and sodas,
high-calorie coffee drinks, high-calorie meats (bacon, sausage)
Continue your day with two additional energizing
meals that include
1. 1-3 ounces (or equivalents) of a lean, protein-rich 4. Add condiments as needed for flavor. Each of the following
food(s) such as: contains approximately 100-150 calories:
• 1-2 oz. lean turkey, chicken, fish, shellfish or beef • 1 tablespoon butter, margarine or oil
• 1/2 cup beans • 1-2 tablespoons regular salad dressing
• 1 oz. soy or mozzarella cheese • 2-4 tablespoons low fat or fat-free salad dressing
• 1-2 tablespoons peanut butter (high calorie) • 3 tablespoons cream cheese
• 2-4 oz. tofu, vegetarian meat substitute, tempeh, or seitan • 3 tablespoons ketchup, BBQ or steak sauce (usually no fat)
• 1/2 cup cottage cheese, • 2 tablespoons chocolate or pancake syrup (usually no fat)
• 1 cup 1%, skim or soy milk • 1 tablespoon mayonnaise
• 1 cup low fat yogurt • 2-4 tablespoons cream sauce
• 2 tablespoons nuts or seeds
5. Allow yourself to have a high-calorie, high-fat, and/or
2. Add 1-2 cups of fruit and/or vegetables high-sugar foods occassionally...not daily.
• salad with dark greens and variety of mixed veggies Examples include:
(light on dressing) • Hamburgers, cheeseburgers, fried chicken sandwiches
• cooked vegetables without sauce • Desserts
• broth-based vegetable soup • French fries
• 1 medium-sized piece of fruit • Cream based soups
• 100% fruit or vegetable juice • Buffalo wings
• cut fruit • Fried vegetables
• 2 tablespoons dried fruit
6. Be aware of calories in beverages. Regular soda contains
3. Balance with 2 or more ounces of grains aiming for an average of 150 calories per 12 oz. portion. Although fruit juices
mostly unrefined, high-fiber choices: and milk can also contribute as many calories, they do provide
other essential nutrients for a healthy body. Calorie free beverages
• 1/2 cup grains (rice, pasta, barley, couscous, polenta, quinoa)
include unsweetened tea, water, plain coffee, as well as artificially
• 1 slice multigrain or whole grain bread, tortilla, or pita sweetened soda and lemonades.
• 3 oz. sweet potato or baked potato with skin
• 1 cup broth-based soup with grains Balance your meals with 1-3 healthy snacks
• 1/2 cup beans each day to include
• 3/4 cup dry cereal 1. Choose 1 fruit or vegetable at each snack and
2. Add one of the following:
• A whole grain food
• 2 tablespoons nuts or seeds
• 1 cup low fat yogurt, milk or cottage cheese
• 1-2 oz. lean meat, cheese or vegetarian proteins
These “formulas” provide guidelines for healthy meals in
your café. Please be aware that not all selections are available
at all meal periods and you may need to visit several stations
in order to select balanced meals. In addition, individual
dietary needs may vary and this guide should not substitute
for advice from your health care professional. For individual
dietary guidelines go to www.mypyramid.gov.
Printed on Recycled Stock 4/06
REALCHOICES
MODERATION BALANCE VARIETY
