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!

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

14. Protein, omega-3 healthy fats, whole
grains, & veggies!
Salmon, brown rice, & Brussel
sprouts
Laura's Dinner
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
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