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continued:
Mayo Clinic Healthy Weight Pyramid: A sample menu
Example of a 1,200-calorie menu
| Breakfast |
| 1 medium banana |
| 1 cup bran cereal |
| 1 cup fat-free milk |
| Herbal tea |
| Lunch |
| Tuna salad sandwich made with 1/2 cup water-packed tuna, 1 tablespoon low-calorie mayonnaise, 1/2 teaspoon curry powder, chopped celery as desired, leaf lettuce and 2 slices whole-grain toast |
| 2 cups raw baby carrots, jicama and bell pepper strips |
| 1 small apple |
| Water |
| Dinner |
| 3 ounces broiled cod sprinkled with juice of 1 lemon wedge and 1 teaspoon drained and rinsed capers |
| 3/4 cup steamed green beans |
| 1/2 cup sliced beets |
| Salad made with 1 cup bibb, Boston, butterhead or leaf lettuce, 1/2 cup cherry tomatoes, a splash of balsamic vinegar and 2 teaspoons extra-virgin olive oil |
| Sparkling water with lemon |
| Snack (anytime) |
| 1 small pear |
| Nutrient Analysis | |||
|---|---|---|---|
| Calories | 1,237 | Cholesterol | 81 mg |
| Protein | 70 g | Sodium | 1,549 mg |
| Carbohydrate | 208 g | Fiber | 38 g |
| Total fat | 21 g | Potassium | 3,433 mg |
| Saturated fat | 3 g | Calcium | 542 mg |
| Monounsaturated fat | 9 g | ||
| Mayo Clinic Healthy Weight Pyramid servings | |
|---|---|
| Vegetables | 5 |
| Fruits | 4 |
| Carbohydrates | 4 |
| Protein and dairy | 3 |
| Fats | 3 |
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References
- Nutritionist Pro Diet Analysis (computer program). Stafford, Texas: Axxya Systems; 2008. http://www.nutritionistpro.com/index.php. Accessed Nov. 21, 2008.
- Nelson J (expert opinion). Mayo Clinic, Rochester, Minn. Aug. 18, 2009.
