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A Balanced Diet

At Washington Grown, we're all about the food. We know we've sold you on eating local, but what about balancing all that eating? We'll help you with that too! A balanced diet meets all of your nutritional needs with a variety of foods to keep the body functioning properly. 

You May Eat... 

For Breakfast:

- 2 Scrambled Eggs (182 cal, 12g protein, 13g fat, 2g carb) w/ 2 Tbsp. Salsa (8 cal, 0g protein, 0g fat, 2g carb)
- 1 piece whole‑wheat toast (75 cal, 3g protein, 1g fat, 13g carb) with 1 Tbsp. jam (56 cal, 0g protein, 0g fat, 13g carb)
- 1 large peach (68 cal, 2g protein, 0.5g fat, 17g carb)
- 1 cup Coffee w/ 2 Tbsp. 2% milk (52 cal, 3.3g protein, 2g fat, 5g carb)

AM Snack:

1 whole celery stalk, cut into spears (10 cal, 0.5g protein, 0g fat, 2g carb)
1 large carrot, cut into spears (30 cal, 1g protein, 0g fat, 7g carb) served with 
1/4 avocado and 1/4 cup plain low fat Greek yogurt mashed with garlic, salt and pepper for dipping (84 cal, 3g protein, 6g fat, 8g carb)

For Lunch:

4 oz. grilled chicken breast (184 cal, 25g protein, 3g fat, 0 carb)
1/2 cup sliced strawberries (23 cal, 0.5g protein, 0g fat, 5g carb)
- 1/2 cup steamed spinach w/ salt and pepper (21 cal, 3g protein, 0g fat, 3g carb)
1/2 cup brown rice, steamed (109 cal, 2g protein, 1g fat, 23g carb)

PM Snack:

- 1 oz. roasted, salted almonds (169 cal, 6g protein, 15g fat, 6g carb)
- 1/2 cup fat‑free vanilla yogurt w/ low cal sweetener (43 cal, 4g protein, 0g fat, 7g carb)

For Dinner:

4 oz. broiled salmon w/ salt and pepper to taste (228 cal, 24.5g protein, 14g fat, 0g carb)
1/2 cup whole‑wheat pasta (87 cal, 4 g protein, 0g fat, 19g carb)
1 cup steamed broccoli (55 cal, 4g protein, 0.5g fat,6g carb)
1/2 cup sautéed red peppers and onions w/ 1 Tbsp. olive oil (195 cal, 2g protein, 13g fat, 16g carb)
1 small kiwi (42 cal, 1g protein, 0g fat, 10g carb)

For Dessert:

- 1 oz. dark chocolate (174 cal, 2g protein, 11.5g fat, 16g carb)
1/2 cup blueberries (42 cal, 0.5g protein, 0g fat, 11g carb)
1 cup fat‑free milk (83 cal, 8g protein, 0g fat, 12g carb)

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