Healthy Living Menu Plan
Why every healthy grocery list should include apples
There are many healthy reasons for adding apples to your weekly shopping cart and incorporating them into your meals. Apples contain natural fiber and adequate fiber consumption has been consistently associated with weight loss.2 The fiber in apples provides a feeling of fullness and when you feel full you tend to eat less. Also, the soluble fiber pectin which is found in apples, slows the body’s release of glucose, preventing sudden drops in blood sugar that trigger hunger and can set off food cravings.
The new daily dietary value for fiber consumption is 28 grams. (This applies to adults and children over 4 years old). Unfortunately the average American consumes only 15 grams of fiber. With all of the positive health research linked to fiber it’s no wonder apples should hold a valued spot in your grocery cart. Eating just one apple a day, with the skin, will provide an average of 4.5 grams of fiber and a tennis ball-sized apple contains only about 80 calories!
Now that you know how and why to fill your cart with healthy choices that include apples, it’s time to build a delicious meal plan. Eating healthier does take a bit of planning but by spending an hour or so to create a weekly menu and shopping list you’ll save money and time in the long run. We’ll help you get started with our one week sample menu plan. The 1500 – 1600 approximate calorie level will help promote a slow and steady weight loss while keeping you satisfied with balanced meals.
Makes 1 serving
1 (10-inch) whole wheat tortilla
2 tablespoons hummus
3 slices low-sodium turkey
1 slice 2% Cheddar cheese, cut in half
¼ cup baby kale, loosely packed
- Lay tortilla on flat surface.
- Spread with hummus and top with turkey, cheese and greens. Roll up and sliced into 1-inch thick rounds.
Nutrition facts per serving: 313 Calories; 12g Fat; 34.5g Carbohydrate; 2g Fiber; 428mg Sodium; 16.5g Protein; 40mg Cholesterol
Source: Produce for Kids
Makes 2 (1 cup) servings
1 (6-ounce) can white meat tuna, packed in water
1 large stalk celery, minced
4 radishes, minced
1 tablespoon minced red onion
1/2 Michigan apple, minced
2 to 3 tablespoons minced flat leaf parsley
2 teaspoons fresh lime juice
3 to 4 tablespoons reduced-fat mayonnaise
1/4 cup minced California walnuts, lightly toasted
- Place the tuna in a bowl and flake with a fork.
- Add remaining ingredients and mix well.
Nutrition facts per serving: 250 Calories; 12g Fat; 8g Carbohydrate; 2g Fiber; 160mg Sodium; 15g Protein; 25mg Cholesterol
Source: Created By Mollie Katzen – Chef and Author; www.walnuts.org
Makes 6 servings
2 (14.5-ounce) cans Italian-style diced tomatoes (do not drain)
1 (15-ounce) can cannellini beans, rinsed and drained
10 ounces bag baby spinach
8 ounces whole grain or multi grain penne pasta
1 cup crumbled feta cheese
- Cook the pasta according to package directions until al dente (do not overcook).
- While pasta cooks, combine tomatoes and beans in a large non-stick skillet. Bring to a boil over medium high heat. Reduce heat to low.
- Add spinach to the sauce; cook for 2 minutes or until spinach wilts, stirring constantly.
- Add cooked pasta to sauce and heat through (about 3-5 minutes)
- Sprinkle with feta and serve.
Nutrition facts per serving: 309 Calories; 4g Fat; 50g Carbohydrate; 9g Fiber; 470mg Sodium; 23g Protein; 11mg Cholesterol
Recipe adapted from: Bush’s Beans
Makes 12 muffins
½ cup melted butter or spread, melted
¾ cup sugar
1 cup low fat buttermilk
½ teaspoon salt (optional)
1-1/2 cup diced Michigan Apple
1-3/4 cup white whole wheat flour
1 teaspoon baking soda
1 teaspoon cinnamon
1 teaspoon cinnamon
2-3 teaspoons sugar
- Preheat oven to 375° F.
- Blend spread or butter, sugar and egg until smooth.
- Add buttermilk, salt, apples and mix well.
- Stir together flour, soda, cinnamon and add to buttermilk mixture. Mix until all ingredients are blended.
- Spoon into muffin pan coated with vegetable cooking spray or into paper muffin cups.
- Bake for approximately 20 minutes.
Nutrition facts per muffin: 174 Calories; 6g Fat; 27g Carbohydrate; 2g Fiber; 141mg Sodium; 3.5g Protein; 194mg Cholesterol
Makes 4 servings
4 (3 ounce) chicken breasts
1 pkg. (10 ounce) salad greens
3 tablespoons light balsamic vinaigrette
½ cup Kalamata olives, chopped
½ cup pistachios, chopped
½ cup mozzarella cheese, shredded
1 Michigan apple, sliced
1 cucumber, sliced
- Cook chicken on preheated medium-high grill 3-4 minutes per side, or until golden in color and firm to the touch. Set aside to cool.
- Toss salad, dressing, olives, pistachios, cheese, apple and cucumber in large mixing bowl. Top with sliced chicken.
Nutrition facts per serving: 457 Calories; 18g Fat; 56.6g Carbohydrate; 7.5g Fiber; 498mg Sodium; 16g Protein; 16mg Cholesterol
Source: Produce for Kids
Please consult your physician with any health-related concerns, including changing your diet or starting an exercise routine. Information found at michiganapples.com is not intended to, and should not be used to, diagnose or treat any disease, and should never substitute for or replace your doctor’s advice or care.
- Rolls BJ, Ello-Martin JA, Tohill BC. What can intervention studies tell us about the relationship between fruit and vegetable consumption and weight management? Nutr Reviews 2004;62:1-17.
- Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Energy density of foods affects energy intake across multiple levels of fat content in lean and obese women. Am J Clin Nutr 2001;73:1010-1018.
- Lin BH, Morrison BM. Higher fruit consumption linked with lower body mass index. Food Review 2002;25(3):28-32.