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Healthy and Filling Lunch

For balance, include fruits, veggies, grains and lean proteins at each lunch meal. Two cups of mixed greens topped with 1/2 cup of kidney beans, six almonds and 2 tablespoons of low-fat salad dressing, served with 2 cups of chicken noodle soup and a clementine is filling and balanced. For another healthy lunch, toast two 6-inch whole-wheat tortillas and cut into quarters and serve with 1/2 cup of hummus, 1 cup of carrot sticks and a small apple. On another day, try a turkey sandwich with 3 ounces of deli turkey on two slices of whole-grain rye bread with red onions, lettuce and tomatoes, served with 35 grapes and 1 cup of mixed greens with 2 tablespoons of low-fat dressing.

Dinner Done Right

Like lunch, create balanced meals at dinner by including foods from most food groups. Four ounces of broiled salmon with 1 cup of cooked bulgur and 1 cup of steamed carrots makes a nutrient-rich dinner meal. Another healthy dinner for your meal plan includes 1 cup of beef chili with beans, a 2-ounce whole-grain roll and 1/2 cup of steamed broccoli. Three ounces of roasted chicken breast with 1 1/2 cups of roasted red potatoes and 1 cup of green beans sauteed with garlic and 1 teaspoon of olive oil is a simple and classic meal. For a meatless meal, consider 1/2 cup of pureed black beans in a 6-inch whole-wheat tortilla with 1/2 cup of salsa, served with 1/2 cup of brown rice and 1 cup of peppers and onions sauteed in 1 teaspoon of olive oil.

Satisfying Snacks

Snacks not only help control hunger on your diet plan, but also supply essential vitamins and minerals. Healthy snack options for your 10-day diet plan might include 3 cups of air-popped popcorn with 1 cup of nonfat milk; five whole-grain crackers with 1 ounce of low-fat cheese; a container of nonfat sugar-free yogurt with a small nectarine; or 2 cups of mixed greens with 1/4 cup of raisins and 2 tablespoons of low-fat salad dressing.

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Four Tips to Help Your Hair Survive This Winter

Posted by Brian D. Smith on Nov 9th 2017

The days are growing shorter and the air is growing colder in most parts of the country. With the changing season, our hair faces new challenges. As fall turns to winter, there are four keys things …

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