McMaster University

Scope of Search

DIGEST Meal suggestions

Orange Cereal (oatmeal) Fish (salmon) Apple garbanzo beans Chicken Glass of Milk Kale Peanuts Bread

Breakfast

  • whole grain cereals (Oat Bran, Steel Cut Oats, Bran Flakes, Red River)
  • whole grain breads (look for “whole wheat flour” as the first ingredient)
  • peanut (or other nut) butter (aim for "natural")
  • fresh fruits (any; organic if you can afford it to reduce pesticide residue)
  • skim or 1% milk
  • eggs or egg whites (aim for no more than 3 per week; try egg whites more often)
  • lower fat yogurts (1% milk fat or less)

Lunch

  • lentils or legumes (added to soups, salads, as curries)
  • lean meats in moderation (lean ham, lean turkey, lean chicken)
  • fish (e.g. tuna, salmon)
  • soy products (e.g. tofu)
  • salads with dark leafy greens (e.g. spinach, kale)
  • dressing with olive oil
  • whole grain breads for sandwiches (look for “whole wheat flour” as the first ingredient)

Dinner

  • lentils or legumes (added to soups [minestrone], salads, as curries)
  • lean chicken or beef (in moderation; aim to have at least 1 “meatless” meal per day)
  • soy products (e.g. tofu)
  • brown rice, sweet potatoes
  • salads with dark leafy greens (e.g. spinach, kale)
  • dressing with olive oil
  • vegetables (e.g. squash, broccoli, cauliflower, carrots)

Snacks

  • nuts (e.g. almonds, peanuts, mixed nuts)
  • fruits (e.g. raisins)
  • whole-grain crackers
  • low-fat cheese

General tips

  • Fill 1/2 your plate with fruits and/or vegetables, 1/4 with a protein source (e.g. beans, lentils, tofu, lean meat or fish), and 1/4 with whole grains (e.g. brown rice, sweet potato, couscous, bulgur)