Two Weeks of Menus

The following pages contain 14 days' worth of nutritionally balanced menus. The menus emphasize whole grains, fresh fruits, and vegetables. They are low in fat, saturated fat, and cholesterol, moderate in sodium, and high in taste. In addition, they are a great source of health-enhancing phytonutrients. The actual guidelines for the menus are listed below.

The serving sizes are based on the Food Guide Pyramid (see Chapter 1, page 11). For each day, the breakdown of servings from the Food Guide Pyramid is provided.

Accompanying each menu, there is one recipe. Use these menus as a guide to begin to eat a more nutritiously balanced diet. As needed, make adjustments to suit your needs. If you need additional (or fewer) calories, simply add or take away a serving. If you need to add servings, we suggest adding a whole grain, piece of fresh fruit, or more vegetables.

These menus take the information that has been discussed throughout the book and help you put it on the table. Bon appetit.

Menu Guidelines Calories

Fat (less than 30% of calories)

Saturated fat (less than 8% of calories)


Dietary fiber


1,800-2,000 Less than 60 grams Less than 16 grams Less than 300 milligrams 20-35 grams

Less than 2,400 milligrams

Food Groups Sweets

Fats, oils (emphasis on monounsaturated) Meat, poultry, fish, legumes, nuts, seeds

(emphasis on poultry, fish, legumes, nuts, and seeds) Dairy (emphasis on low fat) Vegetables (emphasis on fresh) Fruits (emphasis on fresh) Grains (emphasis on whole)

Targeted Number of Servings/Day Sparingly About 3

2 servings About 3+ About 4 About 4 About 8

Note: A chef and a registered dietitian planned the menus and recipes. The dietitian analyzed the recipes and menus for their nutrient contents.

Continue reading here: Day

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