• Whole Grains- 6 to 11 servings a day (bread, cereal, rice). Eat healthier breakfasts with more whole grains. Eat whole grains at every meal.
• Water- Eight 8oz. glasses a day. Drink 2 glasses of water at Breakfast, Lunch, and Dinner. Plus 2 glasses of water at any other time of day.
• Veggies- 3-5 servings a day. Eat more leafy greens. Eat veggies every meal.
• Fruits- 2-4 servings a day. Eat fruits every meal.
• Dairy- 2-3 servings a day.
• Meat- 2-3 servings a day. Eat meat sparingly, eat more beans, nuts, eggs, and fish. Don't serve red meat.
• Fats, Oils, & Sweets- Use sparingly
I will be printing out this chart so that I can tally and categorize all the food that I eat everyday. By the end of my little exercise I hope that I can naturally feed myself the right amount of food servings every day.
Find More Grain:
• Find "whole grain" rice, bread, crackers, cereal, flour, and pasta: barley, brown rice, buckwheat (cracked wheat), millet, oatmeal, popcorn, and wild rice. (3g. of dietary fiber per serving). Eat more Fiber- quinoa seeds and other seeds that included Bran, Germ, and Endosperm.
• Learn to grind my own wheat and bake whole wheat bread.
Plan Ahead to save money:
Freeze Foods before they go bad.
Canned items: low-fat, reduced sodium canned soup.
Plan Freezer Meals: Beef, barley, vegetable stew. Chicken vegetables and rice casserole. Turkey bean casserole (turkey, white beans, tomatoes). Vegetarian Chili (diced vegetables and beans)
