A Typical Day

Blog #3

Dennis Matzkin, MD

Last week I shared the steps that need be taken in order to gain control over your personal health and wellness with regard to nutrition. This week I will share what food a typical daily diet might feature.

In upcoming blogs please look for recipes and then activity that you can add to your day to gain further health and wellness benefits.

Breakfast

One slice of multigrain toast with 5 grams of protein

One tablespoon of peanut butter

Or

Egg-white omelet, vegetables and/or lean protein with same slice of toast

Coffee/tea

Mid-morning snack (choose one)

One string cheese

One hard-boiled egg

Greek yogurt

Handful of almonds & 4-6 pieces of dried apricot

Luna bar

Wasa cracker with a teaspoon peanut butter

Hummus & cucumber slices

Lunch

Toss salad with turkey, lean beef, salmon or tuna

Olive oil based salad dressing

One portion of wheat crackers

Two tablespoons of hummus

Or

A sandwich on a an Arnold sandwich thin

Vegetable soup

Afternoon Snack

Same choices as mid-morning snack

Dinner

Choose from a combination of the following but be sure to include some protein and some vegetables.

Grilled or broiled fish or lean meat or veggie burger

Steamed or grilled vegetables of your choice

Quinoa

Toss salad or sliced tomatoes, cucumbers and onion

Vegetable soup

Guilty Indulgence (Only if needed)

½ cup fat free frozen yogurt

94% Lite popcorn (small microwave bag)

Additional snack from snack list