Dietary Guidelines

Check to see if your sample menu (see Chapter 9, page 143) meets the following guidelines for healthy eating.

1. Does your plan provide the daily recommended servings from each food group as indicated below? (A person trying to control weight would use the smaller figure for servings.)

Food Group

Breads, cereals, rice, pasta

Servings Recommended Per Day

6 to 11

Vegetables

Fruits

Examples of Dne Serving

I slice of bread 1 ounce ready-to-eat cereal 1/2 bun or bagel 1/2 cup cooked cereal, rice, or pasta

1 cup raw leafy greens 1/2 cup other kinds of vegetables

1/2 cup vegetable juice

1 medium apple, banana, or orange 1/2 cup fresh, chopped, cooked, or canned fruit 3/4 cup fruit juice

Servings

Food Group Recommended Per Day Examples of Dne Serving

Milk, yogurt and cheese 2 to 3 I cup milk or yogurt

(skim or low-fat is best) 11/2 ounces natural cheese 2 ounces processed cheese

Amounts to a total of approximately 6 ounces a day, where I serving is 2 to 3 ounces of cooked lean meat, poultry, or fish. Equivalent to 1 ounce of meat: 1 egg; 2 tablespoons peanut butter; 1/2 cup cooked dry beans or peas; 1/3 cup nuts; or 1/2 cup seeds

2. Does your plan provide variety? That is, do you vary your choices within each group? (Instead of an apple each day, try a banana or strawberries as alternatives.)

3. Does your plan follow the other guidelines presented in Chapter 9?

Meat, poultry, fish, dry 2 to 3

beans and peas, eggs, and nuts

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Natural Weight Loss

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