Balanced Bites

A promise remains a promise. Today I want to offer a small sample of my two-day menu.

My main principles:

1. Focus on a balanced diet rich in nutrients: primarily fruits, vegetables, whole grains, protein, and healthy fats.

2. Drink enough water, at least 8 glasses a day.

3. Reduce processed foods: foods high in sugar, refined grains, and fatty snacks.

• Breakfast:

• Option 1: Oatmeal topped with fresh berries, a tablespoon of nuts, and a sprinkle of cinnamon.

• Option 2: Greek yogurt with sliced banana and a handful of granola.

Snack: An apple with a teaspoon of almond butter and a handful of nuts.

Lunch:

• Option 1: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a vinaigrette dressing.

• Option 2: Whole grain wrap with turkey, spinach, avocado, and hummus, served with carrot sticks.

Snacks: A celery stick with hummus or cottage cheese with pineapple.

Dinner:

• Option 1: Baked salmon with quinoa and steamed broccoli.

• Option 2: Stir-fried tofu with mixed vegetables and brown rice.

Evening snack:

• Herbal tea and a handful of air-popped popcorn or a small piece of dark chocolate.

Recommendations:

• Regular physical activity: Aim for at least 150 minutes of moderate-intensity exercise each week, such as walking, swimming, or yoga.

• Monitor portion sizes: Keep track of servings to help control calorie intake.

• Consult a professional: It’s advisable to work with a healthcare provider or a registered dietitian to personalize the plan.