Nutrition
You can follow the menus exactly or make changes as needed. It is okay to:
* Switch out foods from one meal to another (e.g. have the lunch menu for dinner and vice versa).
* If you are still hungry, especially if you are very active, eat a little more from one or more of the foods suggested for that day.
* Add more spices and low-sodium flavorings to dishes.
* Use 1 teaspoon of canola or olive oil with added herbs and spices instead of the salad dressing listed in the menu.
* Use the same menu several days in a row. This can be easier if you are only preparing food for one or two people. This can also help save money and trips to the grocery store.
* Swap a vegetable or a fruit that is listed for one that is seasonal or available in your area or for what you prefer to eat. For example, you can swap broccoli for asparagus or a pear for an apple.
Reminder:
If you eat more than recommended on a given day, get back on track the next day. Avoid restricting food to “make up” for what you ate yesterday. Your whole eating pattern over time and self-compassion for your body is more important.
© American Institute for Preventive Medicine