Healthy Meal Plate Template

by Christina Sandor

The healthy meal plate template seems like such a simple concept however most people do not eat like this every day. I have much success with clients making this simple healthy change to their eating habits and some have seen weight loss of 20lbs in a month! Fad diets don’t work and make leave you nutritionally deficient.

• Easy to follow! 3 meals per day
• Meals 4-6hrs apart. Timing of meals is very important for your metabolism.
• Meets all of your nutrition needs for healthy living!
• Avoid all sugar containing fluids – ie. Pop, juice, energy drinks, etc.
• Drink Water and the recommended amount of Milk servings/day ~2-3 8oz glasses of milk.
• Tea and Coffee are OK in moderation if additional calories are not added – ie. sugar, creme. Try a fruity decaffeinated tea – apple cinnamon, berry, etc.
• Avoid eating snack/junk foods and deserts after or between meals. This is where the extra weight gain comes from.
• At Breakfast, include a Carbohydrate (Grains and Starches, Fruit, Milk) and Protein, it may be hard for most people to have vegetables every day for breakfast.
• Ways to include vegetables at breakfast, fresh sliced cucumber and tomato on bread or side, include vegetables in egg omelets (onions, tomatoes, green, yellow, red peppers, etc.).
• Complimentary with the Cardiac and Diabetes Diet Guidelines.

 

Healthy Meal Plate Template

    Sample Meals for the Healthy Meal Plate Template: Breakfast: Tea or coffee Steal cut oats oatmeal – high in fiber (¾ cup cooked) ½ banana, 1 cup berries or 15 raisins or dried cranberries 1 whole grain toast slice 1 egg omelet with tomatoes, peppers and onions 1% or skim milk (1 cup)   Lunch: Rice (1 cup) = ¼ plate starch Boiled beans (½ cup) Lean beef steak (3-4 oz) = ¼ plate protein Stewed zucchini and carrots Green salad – lettuce, tomato wedges and cucumber slices – dressing: lime juice and olive oil (1 tsp, 5 mL) 1 orange Water Tea – decaffeinated   Dinner: 1 large potato or 1cup mashed potatoes = ¼ plate starch Chicken 3-4oz = ¼ plate protein Green beans (cooked non-starchy vegetable) Spinach leaf salad with low-fat salad dressing (1 tsp, 5 mL) Pineapple (2 slices) or 1 cup melon Low-fat yogurt (¾ cup) Water Decaffeinated Tea   Afternoon or Evening Snack: 15 grapes or 1 cup berries Low fat yogurt (3/4 cup) or skim or 1% milk (1cup)   For more on the Healthy Meal Plate Template: The idea behind the healthy meal plate template visit  http://www.celebnutrition.com/ for more articles by Christina!

Expert Podiatric Care for Michigan Patients: Balance Foot & Ankle

Michigan patients with any foot or ankle condition — whether a first-time acute problem or a chronic issue that has not responded to self-care — can access expert podiatric evaluation and treatment at Balance Foot & Ankle. Our fellowship-trained podiatric surgeons provide thorough diagnostic evaluation using weight-bearing digital X-rays and musculoskeletal ultrasound, followed by targeted conservative or surgical treatment appropriate to the specific diagnosis. We treat the full spectrum of podiatric conditions: plantar fasciitis, Achilles tendinopathy and rupture, Haglund’s deformity, bunions, hammertoes, neuromas, peripheral neuropathy, diabetic foot complications, toenail fungus, ankle instability, stress fractures, and more. Balance Foot & Ankle accepts Blue Cross Blue Shield of Michigan, Aetna, UnitedHealthcare, Cigna, Medicare, and most Medicare Advantage plans. Same-week new patient appointments are available at our Howell (4330 E Grand River, serving Livingston County) and Bloomfield Hills (43494 Woodward Ave #208, serving Oakland County) offices. Call (810) 206-1402 to schedule.

Foot and Ankle Surgery in Michigan: When Surgery is the Right Choice

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Related Treatment Guides

• Plantar Fasciitis & Heel Pain Treatment
• Custom 3D Orthotics
• Sports Foot & Ankle Injury Treatment
• Bunion Treatment

Michigan patients considering foot or ankle surgery benefit from a consultation with a fellowship-trained podiatric surgeon who can provide an honest assessment of whether surgery will produce better outcomes than continued conservative management. At Balance Foot & Ankle, surgical recommendations are made only after conservative treatment has been appropriately trialed — with the exception of conditions where early surgical intervention produces clearly superior outcomes (acute Achilles tendon rupture, Lisfranc fracture-dislocation, certain tibial fractures). For conditions like bunions, hammertoes, ankle instability, and Haglund’s deformity, surgical correction is recommended when the structural problem has progressed beyond what conservative management can address and when the patient’s functional goals are not being met. Michigan patients with a foot or ankle condition that has not responded to conservative care can call Balance Foot & Ankle at (810) 206-1402 to schedule a surgical consultation at our Howell or Bloomfield Hills office.