Menu Planning:Part of a Healthful Lifestyle

Points to Consider

• Most active women can lose weight very effectively by consuming about 1,500 calories each day

• Most active men can lose weight by consuming about 1,800 calories a day

General Guides to Planning Great Menus

• Try to plan meals containing between 400 and 600 calories per meal– 2 servings of rice– 3 oz of lean meat– 2 vegetables– 1 piece of fruit– 1 serving of milk– 1 tsp margarine

Grain Milk Veg Fruit Meat Fat

XX X VV / X / /

General Guides to Planning Great Menus

• Include lots of vegetables• Include plenty of whole-grain foods• Try to have at least 3 of the 5 main

food groups at each meal• Include a vitamin A food at least

every other day• Keep visual appearance in mind• Plan ahead for busy days

General Guides to Planning Great Menus

• Add a finale cue to every meal

• Prepare a notebook with menu ideas

• Have foods available for emergencies

• Plan for healthful snacks

Use Low-Calorie Preparation

• Grill, steam or bake rather than fry

• Use a rack to get meat up and out of fat

• Use beef or chicken broth for sautéing

Use Fat-Free or Lowfat Dairy

• Use lowfat products in casseroles (lowfat soups and lowfat cheese)

• Use half the amount of cheese that the recipe calls for

• Buy nonfat frozen yogurt or sorbet• Portion control is key when dealing

with frozen yogurt and lowfat ice cream

Select Leaner Cuts of Meat

• Use a sharp knife to trim extra fat• Have more fish• Buy lean cuts of beef, such as round or flank• Buy seafood packed in water• Remove skin from poultry before eating or

cooking

Trim Fat and Calories

• Use reduced-fat, trans-free margarine in a tub rather than the stick form

• Try a lowfat, low-calorie salad dressing• Defat your gravy• Eat your pie without

the crust • Use air-popped or lowfat

microwave popcorn

Mon Tues Wed Thur Fri Sat Sun

Breakfast

Lunch

Supper

Snack

Menu Planner

1 cup oatmeal1/4 cup muesli1 banana1 cup skim milk

Grain Veggie Fruit Meat Milk Fat Other

XX/ X X

Total: 450

Total: 400

Turkey Sandwich on whole-wheat bread(50 cal per slice bread)Lettuce and tomatoLowfat mayonnaiseRaw carrots1 oz pretzels15 grapes

Grain Veggie Fruit Meat Milk Fat Other

XX VV / X /

Total: 450

6 oz grilled shrimp1 cup pasta1 Tbsp Parmesan cheeseGrilled vegetables (small amount olive oil)

Grain Veggie Fruit Meat Milk Fat Other

XX VV XX /