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HEALTHY DIET: A PERFECT DAY
Can you really get all the protein, carbohydrates, fats, fiber, vitamins, and minerals you need every day? Parade asked Gail A. Levey, a registered dietitian, to plan a day’s menus that include everything the experts say you need in perfect proportion. The total number of calories is about 2,700, enough for the average man. A similar diet for a woman, with smaller portions, provides about 2,000 calories.
Breakfast
1 1/2 cups oatmeal, topped with cinnamon, a sliced banana, and 2 tablespoons of walnuts
1 cup skim milk
Lunch
Italian tuna, bean, and pasta salad (1/2 cup water-packed tuna, 1/2 cup cooked beans, 1 cup cooked pasta seasoned with 2 tablespoons mayonnaise, 1 teaspoon mustard, 1 tablespoon cider vinegar, curry powder to taste)
1 sliced tomato topped with 1 tablespoon oil and vinegar, dash of oregano
Steamed broccoli, 1 cup
Whole-wheat bread, 2 slices
1 apple
Club soda, with a lemon slice
Afternoon Snack
1 cup vanilla low-fat yogurt
Dinner
Roast chicken (no skin), 5 ounces
1 baked sweet potato
Summer squash, 1 cup sauteed in 1 tablespoon oil and fresh garlic
Cranberry juice, 1 cup
Chocolate pudding (made with skim milk), 1/2 cup
1 orange
Evening Snack
Popcorn, 4 cups, unbuttered and unsalted
*2/266/5*