We can't avoid getting older – and why should we? – but we can make sure our health is taken care of while we age. By consuming a balanced diet with a variety of healthy foods, you can not only help prevent excessive weight gain (which can help to prevent diabetes) but also a number of chronic diseases which increase in risk as we age. By following these top healthy living tips, you'll feel healthier now and stay healthy.
• eat lots of citrus fruits and berries and dark green, dark orange, yellow and red vegetables that contain protective phytochemicalsTry to drink 6-8 glasses of water per day in addition to beverages listed.
To view our week-long meal plan PDF you will need Adobe Acrobat. If you don't have it, click the logo below for a free software download.
Breakfast • 1 cup yogurt • ¼ cup granola • ½ cup blueberries • 1 cup orange juice |
Snack • 1 banana |
Lunch Turkey sandwich • -2 slices whole wheat bread • -3 oz roast turkey slices • ½ cup lettuce • 2 carrots, cut in sticks |
Snack • 2 graham crackers • 1 cup skim milk |
Dinner • ½ cup brown rice • ½ cup ice cream |
Breakfast • 1 cup bran flakes • 1 cup skim milk • 1 half grapefruit • 1 cup orange juice |
Snack • 1 apple sliced • 1 ½ oz cheese, sliced |
Lunch • Leftover Broccoli Primavera • ½ cup rice • ½ cup almonds |
Snack • 1 orange • 1 cup chocolate milk |
Dinner • ½ cup cooked quinoa Green salad • -1 cup green leaf lettuce • -5 grape tomatoes – sliced in half • -½ cup diced cucumber • -1 tbsp salad dressing |
Breakfast • ½ cup light cottage cheese • ½ banana, sliced • 2 pieces whole wheat toast • 1 cup herbal tea |
Snack • 1 cup skim milk • ¼ cup almonds • ¼ cup raisins |
Lunch • Leftover Italian Chicken with Olives • ½ cup leftover quinoa • 2 celery stalks, cut in pieces |
Snack • 1 apple • 2 rice cakes • 1 cup skim milk |
Dinner • ½ cup garlic rapini • 1 whole wheat roll • 1 cup strawberries |
Breakfast • 1 cup oatmeal • ¼ cup raisins • 1 cup skim milk |
Snack • 1 orange • 1 latte |
Lunch • Leftover Tandoori Shrimp with Mango Salad • ½ cup cooked broccoli • ½ whole wheat pita |
Snack • 2 oz cheese, cubed • 4 whole wheat crackers |
Dinner • ½ cup cooked whole wheat pasta • 1 cup frozen yogurt • ½ cup strawberries, sliced |
Breakfast • 1 cup bran flakes • 1 cup skim milk • ½ cup strawberries • 1 cup herbal tea |
Snack • 1 cup yogurt • 1 rice cake • 1 cup orange juice |
Lunch • Leftover 8-Vegetable Bean Ragout • ½ cup cooked pasta |
Snack • ½ cup grapes • 1 oz cheese |
Dinner • ½ cup cooked green beans |
Breakfast • 3 pancakes • ½ cup blueberries • 1 cup skim milk |
Snack • 2 clementine oranges • 1 cup herbal tea |
Lunch • 2 cups low-sodium vegetable soup • 2 pieces whole wheat toast • 2 slices cheese |
Snack 1 easy smoothie, blend: • -1 cup milk • -½ cup berries • -1 banana |
Dinner • ½ cup steamed broccoli • ½ cup basmati rice |
Breakfast • 2 scrambled eggs • 2 pieces whole wheat toast • 1 cup orange juice |
Snack • 1 cup skim milk • 1 apple |
Lunch • Leftover Asian Chicken Sauté • ½ cup rice |
Snack • 1 banana • 1 cup skim milk |
Dinner Speedy Shepherd's Pie Arugula salad • -1 cup arugula • -½ cup sliced pear • -½ cup sliced mushrooms • -2 tbsp crumbled goat cheese • -1 tbsp salad dressing |
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Want to streamline your life? In our Spring 2025 issue, we’ll show you how—whether it’s paring down your wardrobe, decluttering your messiest spaces or spending way less time cooking thanks to an easy, mostly make-ahead meal plan for busy weeknights. Plus, our first annual Pantry Awards.