{"id":3031,"date":"2020-06-05T09:54:26","date_gmt":"2020-06-05T13:54:26","guid":{"rendered":"https:\/\/www.bu.edu\/wellness\/?page_id=3031"},"modified":"2020-06-05T09:54:26","modified_gmt":"2020-06-05T13:54:26","slug":"summer-meal-planning","status":"publish","type":"page","link":"https:\/\/www.bu.edu\/wellness\/summer-meal-planning\/","title":{"rendered":"Summer Meal Planning"},"content":{"rendered":"

Easy as 1+2+3 from Sargent Choice Nutrition Center<\/h4>\n

The framework below can help you create delicious meals and snacks that maximize\u00a0 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.<\/p>\n

1.\u00a0 Get Immediate Energy from Whole Grains & Starchy Vegetables<\/h4>\n

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,<\/a> oatmeal,<\/a> corn, potatoes, sweet potatoes or popcorn. Ready to experiment with something new? Try quinoa,<\/a> barley,<\/a> couscous,<\/a> buckwheat,<\/a> or wheat berries!<\/a><\/p>\n

\u00a02.\u00a0\u00a0Feel the Filling Power of Non-Starchy Vegetables & Fruit<\/strong><\/h4>\n

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

Carbohydrate foods (whole-grains, starchy vegetables, fruits, and non-starchy vegetables) can be expected to provide 1-2 hours of energy and fullness. <\/em><\/span><\/p>\n

3.\u00a0 Add Protein to Make It Last<\/h4>\n

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

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.<\/em><\/span><\/p>\n

Flavor with Heart Healthy Oils, Varied Cooking Techniques, and Less Salt<\/h4>\n

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

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Hungry Now, Mealtime in an Hour?<\/h4>\n

If you\u2019re 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?\u00a0Add some protein to your fruit or vegetable.\u00a0If your next meal is 3-4 hours away, the most satisfying mini-meal or snack will include a component from all 3 categories above.<\/p>\n

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<\/o:p>More Resources from the Sargent Choice Nutrition Center<\/h4>\n