Weight Management: Planning Meals to Maximize Energy and Control Hunger
The type and timing of meals is vital for good health. This guide will help you plan meals and snacks that provide foods from most food groups and a balance of protein, carbohydrate, and fat. Plan to eat at least four times per day, and use your body’s hunger and fullness signals to decide how much to eat.
- Breakfast is key – it gives your metabolism a boost
and provides energy during the time of day when you need it.
- Avoid waiting longer than 4 hours between meals or snacks
to prevent overeating later in the day.
- Include plenty of fruits and vegetables to fill you up with
- Avoid sweetened drinks because they provide calories but
very little long lasting energy.
- If you have a dessert, keep the serving small, and substitute
it for part of the grain - starch at that meal.
- Use smaller plates, bowls, and glasses to help keep serving
sizes under control.
- Plan ahead to have healthy foods on hand wherever you are.
Grain - Starch – high in carbs
Bread, buns, rolls
Cooked cereal (oatmeal, etc)
Cold cereal
Pancakes, waffles
Tortillas, pita bread
Muffins
English muffins, bagels
Rice, barley
Spaghetti, noodles
Corn, peas
Baked beans
Potato
Sweet potato
Crackers
Chips, pretzels, popcorn
Protein (Healthy) Fats
Fish (salmon, tuna, cod, haddock, perch)
Herring or sardines
Chicken, turkey
Lean pork, beef, ham
Veggie burgers, tofu
Cottage cheese
Low-fat cheese (String, Mozzarella, Farmers)
Low-fat yogurt
Low-fat or skim milk
Egg (up to 4 yolks per week)
Beans, peas, lentils
Hummus
Peanut butter
Nuts (any type), Soy nuts
Sunflower or sesame seeds
Avocado
Olive, canola oil
Fruit – high in carbs
Fresh fruit
Fruit canned in light syrup or fruit juice
Dried fruit
Frozen fruit
Fruit juice (6-8 ounce glass)
Vegetables – low in calories and carbs
Asparagus
Beans (green, wax, Italian)
Bean sprouts
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Greens (mustard, kale, turnip, Swiss chard)
Kohlrabi
Mushrooms
Okra
Onions
Pea pods
Peppers
Radishes
Salad greens (lettuce)
Spinach
Summer Squash
Tomato
Turnips
Water chestnuts
Zucchini
Meal Planning Guide |
||
Meal #1
Time: |
Grain/Starch
|
|
Protein
|
|
|
Fruit or Vegetable
|
|
|
Other
|
|
|
Snack
Time: |
Grain, Starch, Or Fruit |
|
Vegetable
|
|
|
Protein
|
|
|
Meal # 2
Time: |
Grain/Starch
|
|
Protein
|
|
|
Fruit or Vegetable
|
|
|
Other
|
|
|
Snack
Time: |
Grain, Starch, or Fruit |
|
Vegetable
|
|
|
Protein
|
|
|
Meal # 3
Time: |
Grain/Starch
|
|
Protein
|
|
|
Fruit or vegetable
|
|
|
Other
|
|
|
Snack
Time: |
Grain, Starch, or Fruit
|
|
Vegetable
|
|
|
Protein
|
|
If you have more questions please contact UW Health at one of the phone numbers listed below.
University Station Nutrition Clinic Room L33 2880 University Avenue Madison, WI 53705 (608) 263-4360 appointments (608) 263-5012 |
UW Health West Clinic Nutrition Clinic Room 1296 451 Junction Road Madison, WI 53717 (608) 262-9181 appointments (608) 265-7526 |
UW Health East Clinic Nutrition Clinic Room 2106 5249 East Terrace Drive Madison, WI 53718 (608) 265-7405 appointments (608) 265-0963 |
|
||
The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.
Last Updated: 08/14/2012
Copyright © 07/14/2010 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. HF#509
Print Health Fact For You