Meal Planner

 mealplanner

Although, in general, healthy diet can be defined as the style of eating that emphasizes minimally processed, plant-based foods, there are various versions of it that share the following features concerning the frequency of consuming food from the following categories

Several times a day

  • fruits
  • vegetables
  • whole grains
  • nuts
  • legumes
  • extra virgin olive oil

Several times a week

  • fish/seafood
  • poultry
  • eggs
  • nuts
  • dairy foods such as cheese and yogurt

Several times a month

  • sweets containing added sugars or honey
  • red meat

Meal Planner

 mealplanner

A WEEK HEALTHY MEAL PLAN

Although, in general, healthy diet can be defined as the style of eating that emphasizes minimally processed, plant-based foods, there are various versions of it that share the following features concerning the frequency of consuming food from the following categories

Several times a day

  • fruits
  • vegetables
  • whole grains
  • nuts
  • legumes
  • extra virgin olive oil

Several times a week

  • fish/seafood
  • poultry
  • eggs
  • nuts
  • dairy foods such as cheese and yogurt

Several times a month

  • sweets containing added sugars or honey
  • red meat
REFERENCES

https://www.who.int/news-room/fact-sheets/detail/healthy-diet


2. The Mediterranean diet and health: a comprehensive overview M. Guasch-Ferré, W. C. Willett, JOURNAL OF INTENAL MEDICINE 23 August 2021 https://doi.org/10.1111/joim.13333Citations: 113


2. Build a Healthy Eating Routine, Office of disease prevention and health promotion, ODPHP, March 26, 2021

Plan Your Meal

Based on these basic rules, you can start planning your diet, on a week _or even a month_ basis_ by mixing and matching the following healthy recommended foods for each different meal :

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REFERENCES

https://www.who.int/news-room/fact-sheets/detail/healthy-diet


2. The Mediterranean diet and health: a comprehensive overview M. Guasch-Ferré, W. C. Willett, JOURNAL OF INTENAL MEDICINE 23 August 2021 https://doi.org/10.1111/joim.13333Citations: 113


2. Build a Healthy Eating Routine, Office of disease prevention and health promotion, ODPHP, March 26, 2021