Simple and Balanced Nutrition Diet

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Trying to stick to a low-carb diet? Try this sample menu to get the balanced nutrition you need while still meeting your goals.

Everyone’s needs are different, which is why the National Academy of Sciences recommends a range of 10% to 35% of calories from protein. If you’re eating a higher-protein diet, try daily menus like this one to get the most nutrition from your low-carb lifestyle.

Sample Menu Nutrients (depending on portion size)

1,500-1,600 calories

46% carbohydrates

22% protein

30% fat

Breakfast

Yogurt fruit crunch with:

Low-fat yogurt (8 oz. or 1 cup)

Sliced fresh fruit: banana, strawberries, blueberries (1/2 cup)

Low-fat cereal (3/4 cup)
Orange juice fortified with calcium (6 oz.)


Lunch

Vegetable soup (1 cup)
Spinach salad with:

Fresh spinach (1 cup)

One hard-boiled egg

Sliced, grilled chicken breast (3 oz.)

Shredded carrots (1/2 cup)

Sliced mushrooms (1/2 cup)

Dried cranberries (2 tablespoons)

Crumbled feta cheese (1 tablespoon)

Chopped almonds (1 tablespoon)

Low-calorie dressing (2 tablespoons)
Whole-grain crackers (4 to 6)
Sparkling water with lemon

Dinner

Roasted Pecan Salmon [see recipe below]
Steamed asparagus with lemon (1/2 cup)
Brown rice with chopped red pepper (1/2 cup)
Mixed green salad with cherry tomatoes and light vinaigrette (1 cup w/ 2 tablespoons dressing)
One whole-grain roll
Iced tea (unsweetened)


Snack

One cup skims milk and 1/2 cup berries blended with ice to make a shake.

Roasted Pecan Salmon

Ingredients:
4 salmon filets (4-6 oz. each)
Salt and pepper to taste
1 tablespoon Dijon mustard
1 tablespoon honey
2 tablespoons seasoned breadcrumbs
2 tablespoons chopped pecans
1 teaspoon parsley
Wedges of fresh lemon

Preparation:
1. Sprinkle salmon with salt and pepper. Place skin side down on the baking sheet.
2. Combine mustard and honey, brush on top of salmon.
3. Mix topping of breadcrumbs, nuts, and parsley and sprinkle over salmon.
4. Bake at 400 degrees 10-15 minutes or until flaky. Serve with wedges of fresh lemon.

Nutritional Information per serving: 265 calories, 29 grams protein, 9 grams carbohydrate, 12 grams fat, 1.6 g saturated fat, 4.7 g monounsaturated fat, 4.3 g polyunsaturated fat, 78 mg cholesterol, 0.4 grams fiber, 282 grams sodium and 42% calories from fat.

4 salmon filets (4-6 oz. each)
Salt and pepper to taste
1 tablespoon Dijon mustard
1 tablespoon honey
2 tablespoons seasoned breadcrumbs
2 tablespoons chopped pecans
1 teaspoon parsley
Wedges of fresh lemon

Preparation:
1. Sprinkle salmon with salt and pepper. Place skin side down on the baking sheet.
2. Combine mustard and honey, brush on top of salmon.
3. Mix topping of breadcrumbs, nuts, and parsley and sprinkle over salmon.
4. Bake at 400 degrees 10-15 minutes or until flaky. Serve with wedges of fresh lemon.

Nutritional Information per serving: 265 calories, 29 grams protein, 9 grams carbohydrate, 12 grams fat, 1.6 g saturated fat, 4.7 g monounsaturated fat, 4.3 g polyunsaturated fat, 78 mg cholesterol, 0.4 grams fiber, 282 grams sodium and 42% calories from fat ๐Ÿ™‚ ๐Ÿ™‚

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