Putting it all together

Like I mentioned before, you are probably not going to include all food groups in their proper proportions at every meal.  If you can, that’s great, but it’s not terribly practical.  Here are some suggestions of meal plans that might help:

Breakfast

Bowl of low sugar cereal (with nonfat milk)

Banana

 Snack

1 Granola bar

Lunch

Small bowl of beans and rice

Asparagus

4 oz. chicken breast

Snack

Apple

Half sandwich (meat, cheese, lettuce, tomato, onion, and mayo)

Dinner

4 oz. steak

Small baked potato

Small bowl of chili

Small bowl of cooked carrots

Snack

Half a BLT

 Here’s another…

Breakfast

2 eggs

2 pieces of toast

Handful of grapes

Snack

Small bowl of stew (noodles, meat, veggies)

Glass of apple juice

Lunch

Bowl of rice pilaf (rice, celery, onion, etc)

Bowl of mixed vegetables

Glass of nonfat milk

Snack

Half a peanut butter and jelly sandwich

Dinner

Bowl of cauliflower w/cheese

Turkey leg

Snack

Pear

And another…
Breakfast

2 eggs mixed with a little cheese and onions

1 piece toast (lightly buttered)

1 orange

Snack

Protein bar

Lunch:

BLT sandwich (with some mayo)

1 glass of nonfat milk

Snack

1 bagel (no cream cheese)

Dinner

Chicken sandwich

1 bowl of green beans

1 glass of grape juice

Snack

1 hard boiled egg

Hopefully these menus illustrate the idea of getting each food group in proper proportions and how to get all the food groups throughout the day, but at the same time spreading them throughout the day.  You of course can eat whatever you want to meet your food group needs, just make sure to get them all.  I hope these menus were enough to get the point across that knowing how to be a healthy person requires eating right.

I also realize that you may be horrified at the idea of eating that many times and that much food every day.  The number of times will be addressed later.  As for the quantity of food, remember that these menus are meant to be certain foods, not necessarily certain quantities.  They are rough estimates based on the “average” person, which none of us really are.  Everyone’s needs are different as illustrated below:

Dinner

Chicken sandwich

1 bowl of green beans

1 glass of grape juice

                           I eat this:

Dinner

4 Chicken sandwiches

large bowl of green beans

large glass of grape juice

                          My Mother-in-Law eats this:

Dinner

1 Chicken sandwich

small bowl of green beans

small glass of grape juice