Daily healthy eating plan | Daily personal diet plans

Daily healthy eating plan

1. Get out of the rut. Experiment with new foods and combinations. Try mango or peach slices on whole-wheat toast with a little peanut butter and honey.

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Toss some mandarin orange or peach slices into a salad.
2. Think beans. Add chickpeas (garbanzos) or black beans to your lunch or dinner salad. If you typically buy a salad at work and no beans are available, bring a container of beans from home.

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3. Try tofu. Stir-fry with extra-firm or firm tofu rather than meat in Asian-style dishes. Freezing and then thawing tofu before use gives it a firmer, chewier texture.

4. Go short. Make a nutritious snack rather than a full meal when time is tight. For example, spread a brown rice cake with ricotta cheese and fresh strawberries or low-sugar, spreadable fruit. Or try low-fat corn muffins with apple and cheese slices, or fat-free refried beans mixed with salsa, a small amount of low-fat sour cream and baked tortilla chips.

5. Be sneaky. Add crushed bran cereal or unprocessed wheat bran to baked products, such as meatloaf, breads, muffins, casseroles, cakes and cookies. Also, use bran products as a crunchy topping for casseroles, salads or cooked vegetables.

6. Go greener. Vary your salad greens and enjoy the multitude of flavors and textures that are available besides plain iceberg lettuce. Choices include arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress. Buy a different variety each week or just mix and match.

7. Multitask. Choose a dish that serves as a full meal for quick and simple cooking. Healthy examples include beef, barley and vegetable stew; chicken, vegetable and rice casserole; turkey and bean casserole with tomatoes; or vegetarian chili with diced vegetables.

8. Spice it up. Use salsa for more than just chips. Whether it's mild, fruity, hot, smooth or chunky, salsa is a great companion for potatoes, vegetables, fish, chicken, meats and even eggs.

9. Go herbal. Use herbs and spices to add color, savory taste and sensational aroma. Add cilantro to rice or bean dishes. Sprinkle rosemary on roasted potatoes or grilled meats. Add freshly chopped chives to omelets or pasta salads.

10. Explore the world. Discover and enjoy foods from around the world: Mexican, Latin American, Indian, Greek, French and Asian cuisines, just to name a few. Some of the world's most intriguing ingredients quinoa, edamame, bok choy, bulgur are as healthy as they are delicious.

Daily personal diet plans

Breakfast Diet Menu

Fruit & Fiber Cereal or favorite cereal with milk use 1% fat milk 220 calorie

Water (1 cups) or

Coffee (1 cup) if desired

Mid Morning Snack

1 slice of wheat bread with low fat peanut butter 100 calorie

sliced orange 50 calorie

water (2 cups)
Lunch Diet Menu

Hamburger (lean beef) on toasted wheat bread with low fat cheese. Make at home and warm up at work 320 calories

Healthy Choice Soup - turkey and rice (1 cup) 90 calories

Water (2 cups)
Mid Morning Snack

Fuji apple - 80 calories

Water (1 cup)

Dinner Diet Menu

Tomato - Herb Chicken

1/4 cup fat free chicken broth
1 small onion, chopped
2 garlic cloves, minced
8 ounce can tomato sauce
1/2 cup light corn syrup
1/4 cup red wine vinegar
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon white pepper
4 boneless chicken breasts, skinless

1. In large nonstick skillet, heat broth over medium heat. Sauté onion and garlic for 2 minutes or until tender. Add tomato sauce, syrup, vinegar, oregano, basil and pepper to onion mix. Bring mixture to boil and reduce heat, stirring occasionally.

2. Add chicken to sauce and simmer 15 minutes, stirring occasionally.

3. Turn chicken and simmer an additional 30 minutes or until chicken is tender, stirring occasionally. Serve hot.

Makes 4 servings; Per serving: 270 Calories, 3 Fat Grams.

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