What Can I Eat: Ideas for Healthy Meals and Snacks

   As a nutritionist, I’m regularly asked by my clients what are good foods to eat for meals and snacks. To answer that questions, over the years I’ve composed and updated this list. These meals and snacks all easy-to-prepare, high in fiber and will keep you full for several hours. Whether you are traveling or staying local at home. these suggestions can help you stay on track with healthy eating. Please note: I am not a consultant for any of these food companies. It is my professional opinion that they are all high-quality foods.

Breakfast:

*1 cup cereal such as Multigrain Cheerios or Barbaraʼs Cinnamon Puffins + 1 cup skim or almond milk + 1 small banana
*1/2 cup low fat cottage cheese mixed with 1 cup blueberries + 1 Thomasʼs Whole Grain Bagel Thin
                                                                                                                                                        *1 Arnoldʼs Whole Grain Sandwich Thin + 2 tbsp. natural peanut butter + 1 small banana
*Make a parfait: 1 cup nonfat Greek yogurt + 1 cup cereal + 1/2 cup sliced strawberries (add 1 packet or teaspoon of sugar if not sweet enough)
                                                                                                                                                                                    *Breakfast sandwich: 1 Arnoldʼs Whole Grain Sandwich Thin + 1 scrambled egg + 1 slice 2% cheese (such as Cabotʼs or Baby Bel) + tomato slices + 1 orange

If you are in a hurry: grab 1 granola bar + 1 cup nonfat yogurt and 1 apple

Lunch:

*1 Arnoldʼs Whole Grain Sandwich Thin + 2 tbsp hummus + 1/4 avocado slices + 2 tomato slices + side of carrot sticks and cucumber slices. Finish the meal with 1 apple or banana.                                                                                              *Spinach salad: 1 bowl (2 cups) of baby spinach. Add 3 ounces grilled chicken + 1/2 cup small white beans + 1 tbsp sliced almonds or chopped walnuts + 1 orange, peeled and sliced. Dressing: 2 tbsp. lite vinaigrette.   *Whole grain wrap with baby greens + shredded carrots + sliced tomato with 2 ounces low fat mozzarella cheese. Finish the meal with an apple or orange.                                                                                                                                                                                                      *Turkey sandwich: 2 slices whole grain bread + 3 ounces turkey breast + 1/4 avocado, sliced + side of raw carrot sticks + 1 orange or banana.                                                                                                                                                                                     *Veggie burger: 1 Arnoldʼs Whole Grain Sandwich Thin + 1 veggie burger (Amyʼs, Morningstar Farms, Gardenburger or Dr. Praegerʼs are all good choices) + 1/4 sliced avocado or 1 ounce cheese. Complete the meal with 1 cup of fresh strawberries or blueberries.

Dinner:

*Pasta and veggie toss: 1 cup whole wheat pasta, cooked + 2 cups chopped and sautéed broccoli and cauliflower or 1 bag broccoli slaw, sauteed. Add 1 cup sliced grape tomatoes. Use 2 tsp. olive oil + 2 cloves sliced garlic for sautéing. When veggies are done, add pasta to pan and mix together. Complete the meal with 1 orange or small pink grapefruit.
*3 ounces grilled salmon on a bed of sautéed peppers, onions and mushrooms. Add a salad (2 cups) of mixed greens with 1 tbsp. lite vinaigrette. Complete the meal with a cup of strawberries.                                                                         *3 ounces grilled chicken + 1/2 cup brown rice + 2 cups roasted veggies (zucchini + red peppers + onions). Roast veggies with 2 tsp. olive oil and pinch of salt at 400 degrees till slightly browned. Make a salad with baby spinach + 1/4 avocado, sliced and fresh orange slices. Timesaver: You can make extra roasted veggies for the next day! Make a sandwich (for lunch) with the roasted veggies + 2 tbsp. hummus or 2 ounces low fat cheese OR toss with 1 cup whole grain pasta for dinner.                                                                                                                                                                                           *2 cups homemade vegetable soup or 1 can such as Amy’s + large salad (3 cups baby spinach or mixed greens + 1 tbsp chopped nuts + 1 chopped cucumber + 1 chopped carrot + 1/2 cup grapes (cut in half). Dressing: 2 tbsp lite vinaigrette.

Snacks:

*1 granola bar + 1 fresh fruit
*1/2 cup cottage cheese + 1 cup blueberries                                                                                                                                             *Smoothie: 1 cup plain nonfat yogurt or skim, almond or soy milk + 1 cup fruit. Fill blender with ice to top. Blend and enjoy.                                                                                                                                                                                                                                            *1 cup whole grain cereal (such as Multigrain Cheerios, Kashi Heart to Heart or Barbaraʼs Cinnamon Puffins + 1 cup skim, soy or almond milk                                                                                                                                                                                             *1 can Amyʼs soup, such as Minestrone or Vegetable Barley (look for soups that have 100 calories or less and at least 4 grams of fiber per serving                                                                                                                                                                                                                 *100 calorie bag of popcorn and 1 fruit

Lisa Stollman, MA, RDN, CDE, CDN is the author of the new ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and The Teen Eating Manifesto (Nirvana Press 2012). She is a nationally-recognized Registered Dietitian Nutritionist with a specialty in teen and adult weight management and diabetes. Lisa received her B.S. in Food and Nutrition and her M.A. in Clinical Nutrition from New York University. She consults with clients in Huntington, New York and on the Upper East Side of Manhattan. To find out more about Lisa or to book an appointment, please visit: www.lisastollmanrd.com

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