Sample Meal Plans

An individual’s pattern of eating should include a variety of nutrient-dense foods while limiting empty calories. Nutrient dense foods are foods with a mix of high nutrient content and relatively low calories. Foods consisting of multiple vitamins, minerals, complex carbohydrates, healthy fats, and lean proteins are considered nutrient-dense. Empty calories offer minimal nutrients, but have relatively high calories providing little to no health benefit. Solid fats and added sugars in both foods and beverages are primarily responsible for empty calories in the American diet.

Below are websites that may help you with meal preparation. Meal delivery services offer similar meal products that are semi-prepared.

1. Finding the appropriate serving size(Link downloads document) (Link opens in new window)
2. Choose MyPlate(Link is external) (Link opens in new window)
3. Diabetes Support Directory(Link is external) (Link opens in new window)
4. MyPlate Daily Checklist(Link is external) (Link opens in new window)
5. DASH diet(Link downloads document) (Link opens in new window)
6. Health Topics(Link is external) (Link opens in new window)
7. Portion Distortion Quiz – Check your knowledge!(Link is external) (Link opens in new window)
8. Food Policy Updates and Regulations(Link is external) (Link opens in new window)
9. Healthy Eating Goals(Link is external) (Link opens in new window)