Healthy Breakfast Ideas Healthy Lunch & Dinner Ideas Healthy Snack Ideas

 hard boiled egg, cheese stick, whole  tuna stuffed pita (whole wheat pita filled  apple and a handful of almonds wheat toast with jam, orange with tuna salad, spinach, and vegetables),  celery with peanut butter and raisins fresh fruit, yogurt  whole wheat bagel with peanut butter or  single serve popcorn and 100% fruit juice low-fat cream cheese, fresh fruit, low-fat  bean burrito (whole wheat tortilla, 1 cup milk beans, ¼ cup grated cheese, lettuce, salsa),  1/2 turkey sandwich on whole wheat cucumber-tomato salad (sliced veggies bread  quick-cook plain oatmeal made with milk marinated in Italian dressing)  low-fat yogurt with granola instead of water and topped with dried fruit, nuts, & berries  whole wheat pasta, sautéed broccoli, garlic,  bell pepper strips and hummus and tomatoes; baked or grilled chicken  veggie scramble (1 egg or 2 egg whites, breast; sprinkled with parmesan cheese  bran muffin with low-fat cream cheese 1 oz grated cheese, 1/4 cup each of your favorite veggies—bell peppers, onions,  turkey and cheese sandwich on whole  peanuts, raisins, and cheerios (trail mix) spinach, diced tomatoes, mushrooms), wheat bread (with lettuce, tomato, mustard or  beef jerky and an orange fresh fruit low-fat mayonnaise), apple, baby carrots  whole grain crackers with cheese  breakfast sandwich (whole wheat Eng-  bean soup (1 can each: black beans, kid-  rice cakes spread with peanut butter lish muffin with egg, lean ham, Swiss ney beans, diced tomatoes, vegetable broth; cheese, tomato slice), 100% fruit juice chili powder, salt & pepper) cheese and  low-fat cottage cheese with canned peach- whole grain crackers es  low-fat yogurt, 1/3 cup granola, fresh or frozen berries  stir-fry:1 bag frozen vegetables, edamame  peanut butter on graham crackers (soybeans) or tofu, teriyaki or soy sauce;  1 cup of whole grain cereal with low-fat  bowl of raisin bran with low-fat milk brown rice milk and sliced banana  applesauce and string cheese  baked potato topped with chili beans and  breakfast burrito (whole wheat tortilla, sprinkled with cheese, side salad  cup of minestrone soup scrambled egg, black beans, cheese, sal- sa), fresh melon  BBQ baked chicken breast, cole slaw, baked  pudding cup and a banana

beans  pretzel sticks and a handful of mixed  whole wheat toaster waffles topped with canned fruit, low-fat latte  Grilled salmon, couscous, spinach salad nuts

topped with mandarin oranges and almonds  handful tortilla chips with fresh salsa  peanut butter and banana smoothie (blended with low fat milk and/or yogurt)  Rotisserie chicken, microwave “ baked”  English muffin with sliced tomato and sweet potato, frozen peas pesto spread  slice of leftover veggie pizza and an apple What does healthy eating Simple strategies for look like? eating well

For a healthy diet, strive to incorporate Start with breakfast most or all of the guidelines below in your Healthy Eating  During sleep, your body uses up short- meal selections: term energy stores (liver glycogen), en-  Comprised of at least 3 different food tering a state of “fasting”. Eating breaks groups (vegetables, fruits, grains, the fast. meat/beans, dairy, fats/oils).  Not hungry? Scale back on late-night and  At least 50% of the meal is fruit and/or non-hunger eating to improve morning vegetables. appetite.  Lean protein from Eat regularly throughout the day meat/poultry/seafood, eggs, beans,  Benefits include a healthy metabolism dairy, or soy, is included. and weight, improved energy, increased  Contains complex carbs from whole concentration, and a better attitude. grains (brown rice, wheat pasta or tortil-  Those who eat only 1-2 large meals per las), or sweet or white potatoes. day tend to have diets higher in salt and  Includes a small amount of heart healthy saturated fat and lower in vitamins and made simple! oil in nuts, toppings or cooking. minerals.  Colorful. This means you’re getting Respect hunger and fullness cues many different nutrients!  It is normal to be hungry for a meal or  Contains fiber-rich whole grains (ex: oat- snack about every 3-5 hours. meal, whole wheat toast, etc).  Ignoring hunger and skipping meals  Includes at least one serving of dairy or lead to rebound overeating. other calcium-rich foods.  Avoid excess calories by eating till satis- fied, not stuffed.

Plan ahead 400 Brandon Avenue  Review the meal and snack ideas inside www.virginia.edu/studenthealth Snack smart, too, by following these tips: and make a grocery list.  Choose foods that you miss at meals for General Medicine: 982-3915  Keep frequently used items on hand and Gynecology: 924-2773 an overall balanced diet. Ex: yogurt mid- shop regularly. morning if breakfast had no dairy. Health Promotion: 924-1509 Make enough for leftovers  Use snacks to manage your appetite. Getting over-hungry triggers overeating.  Freeze and reheat on a busy day to save time.  Combine protein (ex: peanut butter, cheese) and complex carbohydrates (ex:  Preparing your own food saves money. fruit, whole grains, veggies) for a satisfy- ing snack. J:\Health Promotion\Nutrition\Handouts\Meal Ideas.pub Rev. 1/19