Nutrition basics (20)
- Dietary fiber: Essential for a healthy diet
- Artificial sweeteners and other sugar substitutes
- Added sugar: Don't get sabotaged by sweeteners
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Healthy diets (12)
- DASH diet: Tips for dining out
- DASH diet: Tips for shopping and cooking
- DASH diet: Healthy eating to lower your blood pressure
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Healthy cooking (14)
- Meatless meals: The benefits of eating less meat
- Healthy cooking for 1 or 2
- Beans and other legumes: Types and cooking tips
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Healthy menus and shopping strategies (13)
- Free range and other meat and poultry terms
- Cuts of beef: A guide to the leanest selections
- Mayo Clinic Healthy Weight Pyramid: A sample menu
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Nutritional supplements (3)
- Herbal supplements: What to know before you buy
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- Supplements: Nutrition in a pill?
Mayo Clinic Healthy Weight Pyramid: A sample menu
This sample menu shows you how the Mayo Clinic Healthy Weight Pyramid can help you plan daily meals and snacks.By Mayo Clinic staff
The Mayo Clinic Healthy Weight Pyramid is a tool that helps guide you toward eating a balanced, nutritious diet while achieving a healthy weight. The Mayo Clinic Healthy Weight Pyramid illustrates the types and amounts of food you need to eat every day from each of the six represented food groups. The healthy weight pyramid also includes a physical activity component, which is an important part of weight loss and maintenance of weight loss.
A sample menu under the Mayo Clinic Healthy Weight Pyramid
This sample menu for a day follows the Mayo Clinic Healthy Weight Pyramid. The sample menu shows you how to fit in servings from each category in the healthy weight pyramid. You can adjust the menu to suit your own tastes and calorie needs.
|Example of an approximately 1,200-calorie menu|
|1 small banana|
|1/2 cup bran cereal|
|1 cup fat-free milk|
|Turkey sandwich made with 4 ounces sliced turkey breast, 1 tablespoon low-calorie mayonnaise, tomato slice, leaf lettuce and 2 slices whole-grain bread|
|2 cups raw baby carrots, jicama and bell pepper strips|
|1 small apple|
|2 ounces broiled beef tenderloin|
|2/3 cup steamed green beans|
|3 baby potatoes with 1 teaspoon trans fat-free margarine|
|Salad made with 2 cups butterhead lettuce (bibb, Boston, etc.) or leaf lettuce, 1/2 cup cherry tomatoes and 2 tablespoons fat-free salad dressing|
|1/3 cup lemon sherbet|
|Sparkling water with lemon|
|Snack (any time)|
|1 small pear|
(1 of 2)
- Nutritionist Pro Diet Analysis (computer program). Stafford, Texas: Axxya Systems; version 2.5.0 — 2010. http://www.nutritionistpro.com/index.php. Accessed Dec. 16, 2010.
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Dec. 20, 2010.
- Nelson JK (expert opinion). Mayo Clinic, Rochester, Minn. Dec. 16, 2010.