Food Group Selections for Meal Planning
September 01, 2015
2000 calories: 6 CHO, 3 Fruit, 3 Dairy, 4 Vegetables, 3 Protein, 6 Fat, 200 Fun Food
1800 calories: 6 CHO, 3 Fruit, 3 Dairy, 4 Vegetables, 2 Protein, 6 Fat, 180 Fun Food
1600 calories: 5 CHO, 2 Fruit, 3 Dairy, 4 Vegetables, 2 Protein, 5 Fat, 150 Fun Food
1400 calories: 4 CHO, 2 Fruit, 3 Dairy, 4 Vegetables, 2 Protein, 3 Fat, 100 Fun Food
Complex Carbohydrates (CHO)/Grains: Provide about 80 calories a serving
- Bagel: 1/2 medium
- Beans: 1/3 cup cooked/canned
- Bread: 1 slice
- Cereal: 80 calories worth with at least 4g of fiber per serving
- Corn: 1/2 cup or a 5” ear
- Crackers: 80 calories worth (and no more than 3g of fat)
- English Muffin: 1/2
- Granola: low fat 1/4 cup
- Muffin: 1/4 of a large
- Oatmeal or Pasta or Rice: 1/2 cup cooked
- Peas: 3/4 cup
- Pita Bread: a 6” round
- Potato: 1/2 of a medium, baked
Fruit: Provide 60 calories per serving
- Apple: 1 small
- Applesauce: 1/2 cup
- Banana: 1/2 of one
- Blueberries: 3/4 cup
- Cantaloupe: 1/3 medium melon
- Cherries: 14
- Grapefruit: 1/2
- Grapes: 1/2 cup
- Juice: 1/2 cup
- Kiwi: 11/2
- Orange: 1 small
- Pear: 1 small
- Pineapple: 3/4 cup cubes
- Plums: 2
- Raisins: 2 tbsp
- Strawberries: 1 cup
Dairy: Provide 100 calories per serving
- Cheese: reduced fat 1 to oz
- Cheese: regular 1 oz
- Milk: 1 cup (skim or 1%)
- Soy Milk: 1 cup, calcium enriched
- Yogurt: 6 oz plain, low fat or nonfat (adjust serving for yogurts with added sugar)
Vegetables: Provide 25 calories per serving
- Asparagus: 8 spears
- Beets: 1/2 cup cooked
- Broccoli: 1 cup raw or cooked
- Cabbage: 1 cups shredded
- Carrot: 1 medium
- Cauliflower: 1 cup
- Cucumber: 1 cups sliced
- Eggplant: 1 cup cooked
- Greens: 1/2 cup cooked
- Lettuce: 3 cups
- String Beans: 1/2 cup cooked
- Tomato: 1 medium, cup chopped, or 1 cup cherry
Protein: Provide 150-170 calories per serving
- Beans: 3/4 cup cooked/canned
- Beef: lean, 3 oz cooked
- Cheese: 2 ounces reduced fat hard
- Chicken/Turkey: 3 oz cooked skinless breast (3/4 cup strips)
- Eggs: 2 large
- Fish: 4 oz lean fish (flounder, snapper, etc..) or 3 oz cooked salmon, trout
- Peanut Butter: 2 tbs
- Tofu: 1 cup
- Tuna: light, canned in water,5 oz
- Vegetable Burger: 1
Fat: Provide 45 calories per serving
- Avocado: 1/8 of one avocado
- Butter: 1 tsp
- Cream Cheese: 1 tbs
- Cream Cheese: low fat 1 tbs
- Margarine: light, 2 tbs
- Nuts: any kind, 1 tbs
- Oil: 1 tsp
- Salad Dressing: 2 tsp to 1 tbs (check label)
- Sour Cream: reduced-fat 2 tbs
Meal and Menu Planning, Weight Management