I promised to keep track of a day or so of eating and post it for you. You can see the kinds of things I'm eating in a day (generally speaking).
In addition to the foods listed here, I also try to hydrate quite a bit. I drink coffee in the morning (regular, either black or with soy milk for creamer). I try to drink only 1 or 2 drinks a day with caffeine, then I go decaf the rest of the day. I don't drink soda or sugary drinks at all. I drink water, Sobe zero-calorie vitamin water, and decaf tea (green or black, hot or cold). I also drink the occasional glass of soy milk or almond milk if I haven't had enough calcium for the day. And I always take a one-a-day vitamin (as directed by my physician).
Side note: Everyone should write into Sobe and tell them offer a powdered mix for their vitamin waters so we don't have to buy plastic bottles. I love the stuff, but hate to buy all those plastic bottles.
I think you'll see that I get my full recommended daily amount of fruits, veggies, protein and whole-grains in a day. And if not, I make up for it the next day. I try for each day to get what I need, but I don't stress if I miss something. I look for a good balance in the course of a week. So here's the last three days and today.
Breakfast: wheat raisin bread (bought from Dutch Oven Bakery) toasted with Earth Balance vegan butter, a mango and coffee with soy milk
Lunch: (we ate out at the Mandarin in Ames) stir-fry veggies and tofu, bean curd and spinach soup, rice
Snack: Sobe vitamin water and a banana
Supper: fresh veggies, fresh fruit and popcorn (homemade, with popcorn salt but no butter)
Sunday nights we have a "munchie-lunchie" that always includes popcorn while we watch a nature show.
Breakfast: baked oatmeal with blueberries (recipe on previous post), coffee black
Lunch: black bean burger with lettuce, tomato and guacamole on a wheat bun, broccoli spears, soy milk
Snack: Chex mix (homemade with Earth Balance instead of real butter, used Rice Chex, Corn Chex, Wheat 'n' Bran Shredded Wheat, Club Cracker Stix and regular pretzels)
Supper: roasted veggies with whole-wheat penne pasta (mushrooms, onions, garlic, zucchini squash, yellow squash, red peppers) with roasted red pepper marinara, garlic bread, spinach salad with berries and raspberry balsamic dressing
Snack: a couple fun size Hershey's dark chocolate
Breakfast: Hodgson Mill Multi-Grain Hot Cereal (it's like oatmeal but better) with almond milk and cinnamon, coffee black
Snack: hazelnut soy decaf latte (from Starbucks), a few almonds
Lunch: leftover pasta, veggies and dip (made with Tofuti sour cream, salt, dill and onion flakes)
Snack: Stacy's Multi-Grain Pita Chips with guacamole
Supper: pizza and beer (ordered out, I like the Amy's Roasted Veggie Pizza from the frozen pizza section at the grocery store--and my kids actually really like it, too.)
Snack: I had a slice of cherry dessert pizza as a treat! I'm guessing the streusel topping had butter in it, but I ate it anyways.
Breakfast: grapefruit, almonds, coffee black
Snack: cinnamon biscuits (kids made them homemade with whole-wheat flour, soy milk and Earth Balance butter and shaped as squares for Square Week--because it's hip to be square!)
Lunch: wheat pita with avocado, spinach, tomato and cucumber slices, a side of fruit salad (yummy, yummy!)
Snack: banana "ice cream" (recipe to follow soon)
Supper: potato leek soup, bean salad (both from previous posts), veggie dippers
Snack: probably some more ice cream, not sure yet
For Thursday's supper, we are scheduled to have crispy glazed tofu, baked potatoes and a wilted spinach salad.