Criteria

Recommendation

• Hydration:

Drink at least 8 glasses of water throughout the day.

• Breakfast:

Incorporate a balance of protein, whole grains, and fruits/vegetables.

• Mid-Morning Snack:

Choose a nutrient-rich snack (e.g., Greek yogurt with berries or a handful of almonds)

• Lunch:

Include lean protein, whole grains, plenty of vegetables, and a source of healthy fats

• Afternoon Snack:

Opt for a snack that combines protein and fiber for sustained energy (e.g., apple slices with peanut butter)

• Dinner:

Focus on lean protein, colorful vegetables, and a moderate portion of whole grains or healthy starches

• Evening Snack (Optional):

If hungry, choose a light and nutrient-dense snack, such as a small piece of fruit or a handful of cherry tomatoes