3-Day Meal Plan


Yogurt and Greek yogurt, like other dairy products, are good sources of calcium and vitamin D. Eating foods that contain these bone strengthening nutrients helps to reduce the risk of osteoporosis. Yogurt is a good source of protein which can help to keep you feeling full longer. Greek yogurt contains even more protein than regular yogurt. Yogurt can also contain “live active cultures” that play a role in the health of the intestinal tract.


Dark green leafy vegetables like spinach, kale and escarole are good choices for creating salads and side dishes that are packed with vitamins, minerals and disease-fighting antioxidants. Dark leafy greens are also a great source of folate which is crucial for women who are pregnant or may become pregnant. Dark greens are low in calories and full of fiber, iron, potassium and calcium! The USDA recommends that adults eat 1½ to 2 cups of dark green leafy vegetables each week.


Whole grain foods are a nutritious choice because they contain fiber, vitamins, minerals and antioxidants. Whole grains promote digestive health and may reduce the risk of heart disease, cancer and type 2 diabetes. Aim to eat at least 3 servings of whole grains each day. To identify a whole grain product, check that the first ingredient contains the word “whole” and the type of grain (i.e., wheat, oats, corn, etc.).


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