Plan a meal that contains a food from each of the six food groups

A serve of lean meat, skinless chicken or fish or a meat alternative.

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Explanation:

Fruits, vegetables, grains, dairy and proteins should be a part of every meal, according to ChooseMyPlate.gov. Meals that include all food groups help prevent disease, aid in weight loss, improve your mood and promote better sleep. In addition to foods from each food group, eat multiple colors of fruits and vegetables for complete nutrition.

A balanced breakfast energizes your body, improves concentration, stabilizes blood sugar and reduces risk of overeating for the day. A whole-grain burrito filled with eggs, bell peppers and black beans served with a glass of milk and an orange is a sample breakfast. Alternately, eat an egg scramble with spinach and a bowl of oatmeal with berries and milk. A smoothie with apple, yogurt, kale, tofu and oats allows you to fit all of the food groups in a to-go cup on rushed mornings.

Staying energized and focused is easier when you eat a healthful lunch. A salad allows you to fit all food groups in one meal. For example, make your salad with spinach, orange sections, cooked brown rice, roasted chicken and cottage cheese. The cottage cheese replaces commercial dressing. A whole-grain sandwich filled with meat, vegetables and fat-free cheese served with a piece of fruit is an alternate balanced lunch idea. Another versatile option is stir-fried vegetables and tofu served over quinoa topped with dried, unsweetened cranberries and served with a glass of milk.

Healthy dinners make weight management easier and help fight nighttime cravings. Whole-wheat pasta with shredded chicken and pureed tomatoes is a filling dinner. A helping of quinoa tossed with tofu and spinach is another example. Casseroles with brown rice, vegetables, meat and a yogurt sauce are versatile and typically yield leftovers for another night. Slow-cooker stews let you prep dinner in the morning; combine lean meat, chopped vegetables and cooked grains with broth and let it simmer all day. A glass of milk or side of cottage cheese ensures you have dairy with dinner. Choose desserts such as banana with almond butter or fresh strawberries with crushed macadamia nuts.

Small Meals

Fitting the five food groups in snacks and mini-meals isn’t as simple as it is with large meals, but it is possible. A snack with whole-wheat crackers, fat-free cheese, fresh vegetables and leftover meat covers four of the five. Add a handful of berries or an apple to complete the nutrition. Salads kept in sealed glass jars work well for quick mini-meals, too. Quinoa, bell peppers, chicken breast, cherries and yogurt is a sample salad idea. Keep containers of fruits, vegetables, cooked meats, portioned yogurt and cooked grains in the refrigerator.

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