| USDA Food Guide Pyramid Adapted for Weight Reduction: Nutrition Analysis | ||
| Breakfast | Lunch | Dinner |
| 6 oz orange juice (1 fruit) 1 cup wheat flakes cereal (1 grain) 1 cup nonfat milk (1 dairy) 1/2 banana (1 fruit) |
Turkey Sandwich: 2 oz fat-free turkey breast (1 meat) 1 reduced-fat cheese (1/2 dairy) 2 leafs Romaine lettuce 2 slices tomato 1 tablespoon dijon mustard 2 slices whole wheat bread (2 grains) 12 baby carrots (2 vegetable) 1 ounce baked tortilla chips (1 grain) 1 cup unsweetened ice tea |
3 ounces grilled white fish (1 meat) 1 cup steamed brown rice (2 grain) 1 cup grilled mixed fresh vegetables (2 vegetable) seasoned with 1/2 tablespoon of olive oil (1-1/2 fats) Salad: 2 cups Romaine lettuce (2 5 cherry tomatoes; 4 slices cucumber (1 2 tablespoons reduced fat dressing (2 fats) Beverage: Herbal Tea Dessert: 1 cup fat-free frozen yogurt (1/2 dairy) |
| Nutrition Analysis | Nutrition Adequacy | Food Guide Pyramid Comparison |
| Total calories: 1592Protein: 77 g (19% cal.) Carbohydrate: 252 g (63% cal.) Fat: 37 g (21 % cal.) Saturated Fat: 7 g (4 % cal.) Cholesterol: 105 mg |
Meets or exceeds the Daily Reference Intake (DRI) for 16 vitamins and minerals based on a reference premenopausal female (targeted group that typically “tries” several weight loss diets). |
Sample Menu: Food Guide Pyramid: 6 GrainsGoal: 6-11 Grains 5 Vegetables Goal: 3-5 Vegetables 2 Fruits Goal: 2-4 Fruits 2 Meats/Proteins Goal: 2-3 Meat/Proteins |
Mon, Oct 5, 2009
nutrition