A Perfect 10

Today is Monday, February 17th

                     The question of the day is:

What might a “Perfect 10” day of eating look like?


“Perfect 10” Eating

The performances and competitions at Sochi have been entertaining and fun to watch.  I am constantly amazed at the athleticism of these athletes and how their bodies do what they do.  I vividly remember when Nadia Comaneci, the Romanian gymnast received a Perfect 10 score for her uneven bar routine at the Montreal 1976 Olympics.  As a former (not so perfect) gymnast, that Perfect 10 score was definitely out of reach for me.  I ended up a dietitian for a vocation and truly enjoy helping people eat a little healthier.   So I ask you, what might a ‘Perfect 10’ day of eating look like ?

I devised a “Perfect 10’ way of eating during the summer Olympics two years ago for our patients. 

The premise is to try to eat the list of ‘The Perfect 10” foods daily along with your other favorite foods.  These 10 servings of food are derived from various food groups to ensure a proper balance of most nutrients, fiber, vitamins and minerals.  If you eat the correct serving size from each of these foods, the calories are only 500-600; a good amount of food for not very many calories.  You will find if you eat most of these foods from breakfast through lunch, you will not be as hungry the rest of the day.

The Perfect 10

4 servings of vegetables

3 servings of fruit

1 serving of a legume (peas, beans, lentils, chickpeas)

1 serving of nuts (limit 100 calories)

1 serving of a whole grain (brown rice, Ak Mak crackers, Shredded Wheat, Oatmeal)

Serving Sizes

Vegetables:  ½ cup cooked or 1 cup raw.

Fruit:  1 small piece, ½ banana, 17 small grapes, 2 T raisins, ½ cup canned .

Legume:  ½ cup whole beans, peas, lentils, or ¼ cup hummus

Nuts:  100 calories of any kind of nuts.  Choose a variety as they are all different!

Whole grains:  1/3 cup brown rice, 5 Ak Mak crackers, ½ cup mini wheats, ½ c. oatmeal

* You can choose any whole grain, legume, nuts, fruits or vegetables.  This is just a short list for an example.

Quote of the day:

“My veggies are colorful and my fruit is so sweet.

Hummus is yummy and nuts are a treat.

Eating rice with my chopsticks or crackers with cheese

I eat ‘The Perfect 10” and get most of my needs.”  – Suzanne

Take Action Today:

Try eating “The Perfect 10” today!



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