Summer Meal Planning

Easy as 1+2+3 from Sargent Choice Nutrition Center

The framework below can help you create delicious meals and snacks that maximize  your nutrition and satisfaction with health-promoting foods. Select any of the links to explore related recipes, blog posts, tips, and resources from our partners at the Sargent Choice Nutrition Center.

1.  Get Immediate Energy from Whole Grains & Starchy Vegetables

Whole grains and starchy vegetables provide fiber, essential nutrients, and quick energy to fuel your brain and body throughout the day. Try adding one of these whole grains/starchy vegetables to your eating pattern: whole wheat (bread, crackers, or pasta), brown rice, oatmeal, corn, potatoes, sweet potatoes or popcorn. Ready to experiment with something new? Try quinoa, barley, couscous, buckwheat, or wheat berries!

 2.  Feel the Filling Power of Non-Starchy Vegetables & Fruit

Adding non-starchy vegetables or fruit (fresh, frozen, or canned) to your meals or snacks can help you feel full, while also increasing vitamin, mineral, and fiber intake! Try roasting, steaming, grilling, or blending your favorite vegetables. Make a fruit parfait, smoothie, pineapple curry, or enjoy your favorite fruit on-the-go (sliced or whole)!

Carbohydrate foods (whole-grains, starchy vegetables, fruits, and non-starchy vegetables) can be expected to provide 1-2 hours of energy and fullness.

3.  Add Protein to Make It Last

Add a source of lean protein to help your meal provide lasting fullness and satiety for 3-4 hours! Examples include eggs, chicken, lean beef (try >90% lean ground beef or top sirloin), fish (try salmon or tilapia), shellfish (try scallops or shrimp), tofu, tempeh, seitan, beans, milk, yogurt, hummus, nuts, seeds, and more!

Good news! Adding any food from one of the categories above provides health benefits. Include one food from each of the 3 categories above for a balanced meal.

Flavor with Heart Healthy Oils, Varied Cooking Techniques, and Less Salt

Make your meals exciting, satisfying, and delicious by adding heart-healthy fats, herbs, and spices, instead of salt, and getting creative with cooking techniques. Summer is a great time to practice grilling!

Hungry Now, Mealtime in an Hour?

If you’re hungry now and plan to eat again in an hour, consider reaching for some short-term filling power like a piece of fruit or cut up vegetables. Two hours to go? Add some protein to your fruit or vegetable. If your next meal is 3-4 hours away, the most satisfying mini-meal or snack will include a component from all 3 categories above.

 

More Resources from the Sargent Choice Nutrition Center

 

From the BU Employee Wellness newsletter 6/5/2020