COMBINATION FOODS:
1 or 1 1/2 cup per meal
1/2 cup per snack
CORE PLAN:
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BREAKFAST:
1-2 proteins
1 fruit
2 grains
1 other
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LUNCH:
2-3 proteins
1 vegetable
2 grains
1 other
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DINNER:
2-3 proteins
1-2 vegetables
2 grains
1 other
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SNACK:
1 vegetable
1 grain
*After Dinner
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SNACK:
1 fruit
1 protein
*After Lunch
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These give you ideas. Each 1 oz,1/4 cup or whatever is = to 1 serving.
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PROTEIN GROUP:
1 ounce lean meat, poultry or fish
1/4 cup yogurt
1/4 cup pudding
1/4 cup cottage cheese
1 egg, 2 egg whites
1/4 cup egg substitute
1 tbsp. peanut butter
1 ounce tofu
1 ounce cheese
1/4 cup canned flake meat
1 slice deli meat
2 tbsp. grated cheese
1/4 cup shredded cheese
1/2 cup beans
1/4 cup hummus
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FRUIT GROUP:
1/4 cup canned fruit (in its own
juices)
1/4 cup grapes
1/2 piece fresh fruit
1 tsp. jelly or jam
1/4 cup dry fruit
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VEGETABLE GROUP:
1/2 cup cooked vegetables
1 cup raw vegetables
1/2 cup tomato juice
1/4 cup tomato sauce or salsa
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GRAIN GROUP:
1/2 slice toast
1/4 bagel or English muffin
1/2 cup cereal (cooked or dry)
1/2 cup broth-type soup
1 oblong graham cracker
1/4 cup rice, pasta, or potato
1/2 small baked potato
1/4 cup corn
4 crackers
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OTHERS GROUP:
1 tsp. oil, butter, or margarine
1 tsp. mayonnaise
1 tbsp. Miracle Whip
1 tbsp. sour cream or cream cheese
1 tbsp. salad dressing
2 tbsp. guacamole
4-6 almonds, cashews, or pecans
1 ounce cheese
2 tsp. peanut butter
1 tbsp. tahini
1/4 cup Cool-Whip
1 tsp. sugar, honey, or syrup
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