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Dietary Guidelines (For the Real World!)

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With the release of the 2015-2020 Dietary Guidelines for Americans, a lot of attention is placed on nutrition and how we’re all supposed to be eating. It’s easy for eating right to feel complicated (especially in the form of a 400 page report!), but we’ve got good news: it isn’t. To show how it’s done, five FoodInsight writers (both RDs and non-RDs) took on eating by the dietary guidelines for the week. See how they did it, what they thought was the hardest and how you can steal their approaches!

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Dietary Guidelines (For the Real World) Here's how 5 FoodInsight.org writers ate by the Dietary Guidelines for one week. Steal their ideas & see what works!
M o n d a y Sarah "I’m not counting calories, or milligrams of nutrients, or weighing my food. Instead, I’m being aware & cognizant of trying to get all the important nutrients I need in my diet."
Sarah's Breakfast Sarah's Snack Greek yogurt & pomegranate seeds Latte with regular or soymilk Protein, calcium, probiotics, & fiber- all before 9am.! Extra protein & calcium M o n d a y
Sarah's Lunch Turkey wrap on a whole grain tortilla with roasted turkey, & avocado. Whole grains, lean protein, & healthy monounsaturated fats Sarah's Snack Whole grain crackers and tzaziki dip (yogurt dip) Protein, whole grains, & fiber to feel satisfied! M o n d a y
Sarah's Dinner Slowcooker eggplant parm, with spinach sautéed in olive oil Important antioxidants, calcium & protein, while adding to my veggie quota & using healthy oils  Sarah's Snack A handful of almonds & a few dried figs Protein & carbs before a workout M o n d a y
T u e s d a y Megan "Meal planning makes a big difference for me! We have a white board in our kitchen that helps us plan our dinners."
Megan's Breakfast Whipped banana oats with milk, chia seeds, jam, and nuts Plenty of protein and healthy fats! T u e s d a y
Megan's Dinner Megan's Lunch Filling half the plate with veggies for vitamins, plus getting some great protein! Whole grains, protein, antioxidants, and vitamins! Chicken sausage, roasted potatoes, & veggies Brown rice, roasted chickpeas, & an Indian dish made with eggplant & tomato T u e s d a y
W e d n e s d a y Liz "MyPlate has always been my best friend when it comes to simple, no-nonsense meal prep. I love eating out, so, luckily for me, many restaurant & quick serve options can fit nicely into a DGA healthy meal pattern. " 
Liz's Breakfast Greek yogurt, strawberry preserves, & a banana. High-protein dairy & a fruit or two!  Healthy fats, protein, grains, & veggies! Liz's Lunch Frozen salmon meal with orzo pasta & spinach in yogurt sauce, an orange, & a diet soda W e d n e s d a y
Packed with protein, fiber, & whole grains, plus bonus healthy fats via the avocado! Liz's Dinner a spinach & kale salad, with black beans, quinoa, avocado, cabbage, tomatoes, & shredded seasoned chicken breast W e d n e s d a y
T h u r s d a y Laura "Sticking to the DGA made it easier for me to make a good choice when I went out to dinner."
Laura's Breakfast Steel cut oatmeal, skim milk, banana, & maple syrup Colorful and full of veggies, protein, and a vitamin A boost! Protein from the milk, a serving of fruit, & whole grains and fiber from the oatmeal Chicken sausage, tomatoes, green beans, hummus, & a sweet potato. Laura's Lunch T h u r s d a y
Protein, omega-3 healthy fats, whole grains, & veggies! Salmon, brown rice, & Brussel sprouts Laura's Dinner T h u r s d a y
F r i d a y Kami "I follow the DGAs pretty well with a few shortcomings, but it's easier sticking to it when my pantry is stocked & I make meals ahead."
Kami's Breakfast Oatmeal, sausage, & hot chocolate with dairy- free milk Plenty of protein, with a hint of dairy! Fiber, whole grains, iron, & zinc, plus protein, along with calcium and vitamin D that even works for the lactose-intolerant!  Chili with ground beef, black beans, tomatoes, & some cheddar cheese Kami's Lunch F r i d a y
Kami's Dinner TBD TBD F r i d a y Added protein and healthy polyunsaturated fats! Spinach salad with boiled eggs, bacon, & a lemon pepper vinaigrette
FoodInsight. org/ eating- right For more, check out:

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Dietary Guidelines (For the Real World!)

  • 1. Dietary Guidelines (For the Real World) Here's how 5 FoodInsight.org writers ate by the Dietary Guidelines for one week. Steal their ideas & see what works!
  • 2. M o n d a y Sarah "I’m not counting calories, or milligrams of nutrients, or weighing my food. Instead, I’m being aware & cognizant of trying to get all the important nutrients I need in my diet."
  • 3. Sarah's Breakfast Sarah's Snack Greek yogurt & pomegranate seeds Latte with regular or soymilk Protein, calcium, probiotics, & fiber- all before 9am.! Extra protein & calcium M o n d a y
  • 4. Sarah's Lunch Turkey wrap on a whole grain tortilla with roasted turkey, & avocado. Whole grains, lean protein, & healthy monounsaturated fats Sarah's Snack Whole grain crackers and tzaziki dip (yogurt dip) Protein, whole grains, & fiber to feel satisfied! M o n d a y
  • 5. Sarah's Dinner Slowcooker eggplant parm, with spinach sautéed in olive oil Important antioxidants, calcium & protein, while adding to my veggie quota & using healthy oils  Sarah's Snack A handful of almonds & a few dried figs Protein & carbs before a workout M o n d a y
  • 6. T u e s d a y Megan "Meal planning makes a big difference for me! We have a white board in our kitchen that helps us plan our dinners."
  • 7. Megan's Breakfast Whipped banana oats with milk, chia seeds, jam, and nuts Plenty of protein and healthy fats! T u e s d a y
  • 8. Megan's Dinner Megan's Lunch Filling half the plate with veggies for vitamins, plus getting some great protein! Whole grains, protein, antioxidants, and vitamins! Chicken sausage, roasted potatoes, & veggies Brown rice, roasted chickpeas, & an Indian dish made with eggplant & tomato T u e s d a y
  • 9. W e d n e s d a y Liz "MyPlate has always been my best friend when it comes to simple, no-nonsense meal prep. I love eating out, so, luckily for me, many restaurant & quick serve options can fit nicely into a DGA healthy meal pattern. " 
  • 10. Liz's Breakfast Greek yogurt, strawberry preserves, & a banana. High-protein dairy & a fruit or two!  Healthy fats, protein, grains, & veggies! Liz's Lunch Frozen salmon meal with orzo pasta & spinach in yogurt sauce, an orange, & a diet soda W e d n e s d a y
  • 11. Packed with protein, fiber, & whole grains, plus bonus healthy fats via the avocado! Liz's Dinner a spinach & kale salad, with black beans, quinoa, avocado, cabbage, tomatoes, & shredded seasoned chicken breast W e d n e s d a y
  • 12. T h u r s d a y Laura "Sticking to the DGA made it easier for me to make a good choice when I went out to dinner."
  • 13. Laura's Breakfast Steel cut oatmeal, skim milk, banana, & maple syrup Colorful and full of veggies, protein, and a vitamin A boost! Protein from the milk, a serving of fruit, & whole grains and fiber from the oatmeal Chicken sausage, tomatoes, green beans, hummus, & a sweet potato. Laura's Lunch T h u r s d a y
  • 15. F r i d a y Kami "I follow the DGAs pretty well with a few shortcomings, but it's easier sticking to it when my pantry is stocked & I make meals ahead."
  • 16. Kami's Breakfast Oatmeal, sausage, & hot chocolate with dairy- free milk Plenty of protein, with a hint of dairy! Fiber, whole grains, iron, & zinc, plus protein, along with calcium and vitamin D that even works for the lactose-intolerant!  Chili with ground beef, black beans, tomatoes, & some cheddar cheese Kami's Lunch F r i d a y
  • 17. Kami's Dinner TBD TBD F r i d a y Added protein and healthy polyunsaturated fats! Spinach salad with boiled eggs, bacon, & a lemon pepper vinaigrette
  • 18. FoodInsight. org/ eating- right For more, check out: