A Balanced Diet

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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 your nutritional needs with various foods to keep the body functioning properly. 

You May Eat... 
  • 2 Scrambled Eggs
    (182 cal, 12g protein, 13g fat, 2g carb)
    2 Tbsp. Salsa
    (8 cal, 0g protein, 0g fat, 2g carb)
  • 1 piece whole‑wheat toast
    (75 cal, 3g protein, 1g fat, 13g carb)
    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)
  • 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)
  • 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)
  • 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)
  • 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)
  • 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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