{"id":2005,"date":"2020-08-13T23:07:48","date_gmt":"2020-08-13T19:07:48","guid":{"rendered":"http:\/\/verybestforyou.com\/?p=2005"},"modified":"2020-08-13T23:15:35","modified_gmt":"2020-08-13T19:15:35","slug":"plan-your-meal-what-your-meals-in-a-day-look-like","status":"publish","type":"post","link":"https:\/\/verybestforyou.com\/?p=2005","title":{"rendered":"Plan Your Meal: What Your Meals In A Day Look Like?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">The food you eat, along with your family, is vital for good health. Fruit, vegetables , whole grains, protein, good fats, and low-fat dairy provide the nutrients you need for every stage of life.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>BREAKFAST<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Your breakfast plate should be 1\/3 protein, 1\/3 fruit, and 1\/3 starch, ideally whole grains.<br>For example, you could have:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Protein:\u00a02 eggs, 1 low-fat yogurt, 1 cup low-fat milk, or 1 cup low-fat cottage cheese.<\/li>\n<li>Fruit:\u00a01 apple, 1 cup berries, or 1\/2 banana.<\/li>\n<li>Starch:\u00a01-2 slices whole wheat bread, 1 cup whole-grain cereal, or 1 cup cooked oatmeal.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>LUNCH\/DINNER<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Your lunch and dinner should be 1\/4 protein, 1\/4 starch, and 1\/2 non-starchy vegetables. For example you could have:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Protein:\u00a03-4 oz (size of a deck of cards) of salmon, chicken, or turkey; 1\/2 cup beans; 1 cup tofu.<\/li>\n<li>Starch:\u00a01 cup (or the size of your fist) whole wheat pasta or brown rice; 1 medium sweet potato; corn on the cob; 1-2 slices of whole wheat bread.<\/li>\n<li>Non-starchy vegetables:\u00a01-2 cups of lettuce, kale, carrots, tomatoes, cucumbers, peppers, Brussels sprouts, eggplant, zucchini, or broccoli.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>INCLUDE HEALTHY FATS WITH MEALS<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Include 1-2 servings of healthy fats with each meal. For example, 1-2 tsp olive oil, 12 almonds, or1\/4 avocado.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>ENJOYING FAMILY MEALS<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Studies have shown that families that eat to- gether consume more fruits and<br>vegetables and often get more vitamins and minerals, too. Here are some ways get your family together for a meal:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Set a regular family mealtime each day.<\/li>\n<li>Time the meal\u2014 don\u2019t make it last too long. It won\u2019t be fun if the kids get fussy.<\/li>\n<li>Turn off the TV, phones, and video games. Make the family dinner feel special.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>TIPS FOR BUSY FAMILIES<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\n<strong>Plan ahead.<\/strong> Write a menu for the week, and use it as a grocery shopping list.<\/li>\n<li>\n<strong>Keep meals simple.<\/strong> Many healthy dinners can be made quickly. Look up recipes in advance, repeat them weekly. <\/li>\n<li>\n<strong>Cook in bulk<\/strong> when you have more time. Weekends might be a good option. Refrigerate or freeze, and use throughout the week. <\/li>\n<li>\n<strong>Prep some food ahead.<\/strong> Wash and cut up vegetables or fruit in advance and store in the fridge. Cook whole-grain noodles or brown to be used in meals during the week.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>DRINKS &amp; SNACKS<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Juice or sugar-sweetened beverages, such as soda, juice drinks, or sports drinks, can add more sugar and calories than your child needs.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Encourage water instead of fruit juice or sugary drinks. <\/li>\n<li>Serve 100% fruit juice less often, and dilute with water.<\/li>\n<li>Snack time is another chance to get healthy fruits, vegetables, and whole grains into your\u00a0child\u2019s day. <\/li>\n<li>Try cutting up fruits and serve with cheese or nuts. <\/li>\n<li>Serve veggie sticks or whole crackers with hummus or peanut butter.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>PICKY EATERS<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s common for children to be picky about the\u00a0food that they want to eat. Try these tips if you have a picky eater in your home:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Serve foods in small portions at scheduled meals and snacks.<\/li>\n<li>Offer different foods daily. Encourage your child to choose from a variety of foods and colors.<\/li>\n<li>Having your children help in the kitchen is a good way to get them to try new foods. Praise their efforts. Children are less likely to reject foods that they helped make.<\/li>\n<li>Even if refused, daily offerings of healthy food like vegetables and fruits will lead to better eating habits as a child grows up. Don\u2019t\u00a0give up!<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Source : https:\/\/www.servings.org\/wp-content\/uploads\/2018\/06\/Family-Nutrition-Flyer-DOT-house.pdf<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The food you eat, along with your family, is vital for good health. Fruit, vegetables , whole grains, protein, good fats, and low-fat dairy provide the nutrients you need for every stage of life. BREAKFAST Your breakfast plate should be 1\/3 protein, 1\/3 fruit, and 1\/3 starch, ideally whole grains.For example, you could have: Protein:\u00a02 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2006,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[2182,29,583,34],"tags":[],"class_list":["post-2005","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-plan","category-food-facts","category-healthy-recipes","category-lifestyle"],"_links":{"self":[{"href":"https:\/\/verybestforyou.com\/index.php?rest_route=\/wp\/v2\/posts\/2005","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/verybestforyou.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/verybestforyou.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/verybestforyou.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/verybestforyou.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2005"}],"version-history":[{"count":2,"href":"https:\/\/verybestforyou.com\/index.php?rest_route=\/wp\/v2\/posts\/2005\/revisions"}],"predecessor-version":[{"id":2010,"href":"https:\/\/verybestforyou.com\/index.php?rest_route=\/wp\/v2\/posts\/2005\/revisions\/2010"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verybestforyou.com\/index.php?rest_route=\/wp\/v2\/media\/2006"}],"wp:attachment":[{"href":"https:\/\/verybestforyou.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2005"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verybestforyou.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2005"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verybestforyou.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2005"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}