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Healthy Meal Tips

Aim for about 15 to 30 grams of protein in each meal.

Choose lean protein every time you eat: chicken, fish, low-fat (greek) yogurt, low-fat cheese, eggs, fat-free cottage cheese, veggie burger, beans, edamame, lean ham, or turkey breast, protein powder, protein drinks.

Add 1 or 2 servings of vegetables or fruit when able.

Accessorize meals with healthy sources of fat, such as avocados, olive oil, nuts, and seeds. Limit to 1-2 Tablespoon serving sizes.(Think of these foods as “bling” or “the cherry on top.”

Optional: Add 1-2 Tablespoons of a healthy starch such as peas, sweet potato, acorn squash, or 1-2 Tablespoons of a whole grain food such as oatmeal, whole grain cereal, brown rice, quinoa, or whole wheat pasta if able and desired.

Limit fatty meats, butter, sugary foods, and refined starches like white bread.