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A sample menu using the Mayo Clinic Healthy Weight Pyramid
From MayoClinic.com
Special to CNN.com

The Mayo Clinic Healthy Weight Pyramid is a tool designed to help you eat a balanced, nutritious diet while achieving a healthy weight. It illustrates the types and amounts of food you need to eat every day from each of the five represented food groups.

This sample menu shows you how the Mayo Clinic Healthy Weight Pyramid can help you plan daily meals and snacks. Note that if you're hungry, reach for more fruits and vegetables. But make sure your fruit is fresh or is canned in water or juice with the liquid poured off. Limit dried fruit and fruit juice to no more than one to two servings a day because it's high in calories and low in volume. Regular vegetable juice is high in sodium, so you may need or wish to choose a low-sodium variety.

Example of a 1,200-calorie menu

Breakfast
1 large banana
1 cup bran cereal
1 cup fat-free milk
Herbal tea
 
Lunch
Tuna salad sandwich made with 1/2 cup water-packed tuna, 1 tablespoon low-calorie mayonnaise, 1/2 teaspoon curry powder, chopped celery as desired, leaf lettuce and 2 slices whole-grain toast
2 cups raw baby carrots, jicama and bell pepper strips
1 medium apple
Water
 
Dinner
Cod with lemon and capers
3/4 cup steamed green beans
1/2 cup sliced beets
Salad made with 1 cup bibb, Boston, butterhead or leaf lettuce, 1/2 cup cherry tomatoes, a splash of balsamic vinegar and 1 teaspoon extra-virgin olive oil
1 nectarine
Sparkling water with lemon
 
Snack (any time)
1 small pear
 

NUTRIENT ANALYSIS
Calories 1,208 Cholesterol 115 mg
Protein 81 g Sodium 1,413 mg
Carbohydrate 198 g Fiber 36 g
Total fat 18 g Potassium 3,302 mg
Saturated fat 4 g Calcium 541 mg
Monounsaturated fat 6 g    

Mayo Clinic Healthy Weight Pyramid servings
Vegetables 5
Fruits 6
Carbohydrates 4
Protein and dairy 3
Fats 3

Mayo Clinic Healthy Weight Pyramid: A guide for healthy eating (a PDF file requiring Adobe Reader)

  • Snacks: How they fit into a healthy diet
  • Break away for breakfast: Don't opt out of this beneficial meal
  • June 17, 2005

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