Week 8 –Vegetables – Putting it all together
How do you feel? Energized or tired? Clear-headed or frazzled? Full or hungry? These feelings should be incorporated daily into your journal and hopefully we are seeing more the former than the latter as we are continuing with our consumption of water, daily exercise and eating our veggies!
KIT Fx - Week 8: Eat the recommended amount AND variety of vegetables
To review, the US Government has a website that provides good guidelines and other information on vegetables
http://www.mypyramid.gov/pyramid/vegetables.html
Based on this our website has a simplistic table and weekly menu that incorporates the 3 groups of vegetables we have concentrated on (Dark Green, Orange & Dry Beans & Peas) with the last 2 groups (Starchy & Other). Again, this is just an example, condensed and simplistic but a good starting point to help you get used to personalizing it for each member of your family. It is based on different portion sizes for each member of your family spread throughout the week but only using a few varieties in each group so as not to buy too much and be wasted. Some portions will be doubled for certain meals, such as a small child eating 2- ¼ c servings of corn in one meal.
Monday – (lunch) Raw Carrot sticks & Red Pepper w/hummus, (dinner) Spinach & Peas salad w/Lentils, Onions & rice
Tuesday – (lunch) Baked Potato, (dinner) Black bean tacos w/Roasted or grilled Butternut squash, Corn, Onions & Tomatoes
Wednesday – (dinner) Steamed Broccoli & Mashed Potato
Thursday - (lunch) Steamed Corn & Peas, (dinner) Leftover roasted Butternut squash & Onions mixed into Risotto!
Friday – (lunch) Romaine salad, (dinner) Black bean chili w/ Onions & Tomatoes
Saturday – (lunch) Lentil, Potato, Corn & Onion soup, (dinner) Stir Fry w/Broccoli, Mushrooms & Onions
Sunday – (brunch) Omelette w/Spinach, Mushrooms, Onions & Tomatoes, (dinner) Spaghetti sauce made w/ Grated Carrot, Red Pepper, Mushrooms, Onions & Tomatoes
Again, please share your comments and ideas with us and others using the comment button below
maylene
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