With the release of the 2015-2020 Dietary Guidelines for Americans, a lot of attention is placed on nutrition and how we’re all supposed to be eating. It’s easy for eating right to feel complicated (especially in the form of a 400 page report!), but we’ve got good news: it isn’t. To show how it’s done, five FoodInsight writers (both RDs and non-RDs) took on eating by the dietary guidelines for the week. See how they did it, what they thought was the hardest and how you can steal their approaches!
2. M o n d a y
Sarah
"I’m not counting calories, or
milligrams of nutrients, or weighing my
food. Instead, I’m being aware &
cognizant of trying to get all
the important nutrients I need in my diet."
3. Sarah's Breakfast
Sarah's Snack
Greek yogurt & pomegranate seeds
Latte with regular or soymilk
Protein, calcium, probiotics, & fiber- all before 9am.!
Extra protein & calcium
M o n d a y
4. Sarah's Lunch
Turkey wrap on a whole grain tortilla
with roasted turkey, & avocado.
Whole grains, lean protein, & healthy
monounsaturated fats
Sarah's Snack
Whole grain crackers and tzaziki dip (yogurt dip)
Protein, whole grains, & fiber to feel satisfied!
M o n d a y
5. Sarah's Dinner
Slowcooker eggplant parm,
with spinach sautéed in olive oil
Important antioxidants, calcium & protein, while adding
to my veggie quota & using healthy oils
Sarah's Snack
A handful of almonds
& a few dried figs
Protein & carbs before a workout
M o n d a y
6. T u e s d a y
Megan
"Meal planning makes a big difference
for me! We have a white board in our
kitchen that helps us plan our dinners."
9. W e d n e s d a y
Liz
"MyPlate has always been my best friend
when it comes to simple, no-nonsense meal
prep. I love eating out, so, luckily for me,
many restaurant & quick serve options
can fit nicely into a DGA healthy meal
pattern. "
10. Liz's Breakfast
Greek yogurt, strawberry preserves, & a banana.
High-protein dairy & a fruit or two!
Healthy fats, protein, grains, & veggies!
Liz's Lunch
Frozen salmon meal with orzo
pasta & spinach in yogurt
sauce, an orange, & a diet soda
W e d n e s d a y
12. T h u r s d a y
Laura
"Sticking to the DGA made it easier
for me to make a good choice when
I went out to dinner."
13. Laura's Breakfast
Steel cut oatmeal, skim milk, banana, & maple
syrup
Colorful and full of veggies, protein, and a vitamin A
boost!
Protein from the milk, a serving of fruit, & whole
grains and fiber from the oatmeal
Chicken sausage, tomatoes, green beans,
hummus, & a sweet potato.
Laura's Lunch
T h u r s d a y
15. F r i d a y
Kami
"I follow the DGAs pretty well with
a few shortcomings, but it's easier
sticking to it when my pantry is
stocked & I make meals ahead."
16. Kami's Breakfast
Oatmeal, sausage, & hot chocolate with dairy-
free milk
Plenty of protein, with a hint of dairy!
Fiber, whole grains, iron, & zinc, plus protein, along
with calcium and vitamin D that even works for the
lactose-intolerant!
Chili with ground beef, black beans,
tomatoes, & some cheddar cheese
Kami's Lunch
F r i d a y
17. Kami's Dinner
TBD
TBD
F r i d a y
Added protein and healthy
polyunsaturated fats!
Spinach salad with
boiled eggs, bacon, &
a lemon pepper
vinaigrette