The following sample menu supplies the minimum number of servings from each food group. If you need to include extra calories or protein in your diet, add more servings and include snacks, appetizers, desserts, and drinks from Tables 1, 2 and 3.

Sample Food Menu for Good Nutrition

Breakfast

1/2 cup cooked cereal
1/2 cup milk
1/2 cup fruit or fruit juice
Beverage (coffee, tea, water)
Sugar

Snack

1/4 cup granola
1/2 cup low-fat yogurt

Lunch

Sandwich: 2 slices whole-grain bread
2-3 oz. lean meat, fish, or poultry
1 tsp. mayonnaise
lettuce, tomato slices
1 piece fruit
Beverage

Snack

1/2 cup raw vegetables with
1 tbsp. salad dressing

Dinner

2-3 oz. lean meat, fish, or poultry
1 cup steamed vegetables
1/2 cup grain product (e.g., pasta or brown rice)
1 tsp. margarine or butter
1 cup milk
Beverage

Snack
4 whole wheat crackers
1 tbsp. jelly
Beverage

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