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Mayo Clinic Healthy Weight Pyramid: A sample menu
Nutrient analysis and servings for the sample menu
| Nutrient analysis for the sample menu | |
|---|---|
| Calories | 1,303* |
| Protein | 77 g |
| Carbohydrate | 197 g |
| Total fat | 23 g |
| Saturated fat | 6 g |
| Monounsaturated fat | 8 g |
| Cholesterol | 156 mg |
| Sodium | 1,496 mg |
| Fiber | 33 g |
| Potassium | 3,333 mg |
| Calcium | 543 mg |
* includes 75 calories from sweets
| Mayo Clinic Healthy Weight Pyramid servings with the sample menu | |
|---|---|
| Vegetables | 5 |
| Fruits | 3 |
| Carbohydrates | 4 |
| Protein and dairy | 3 |
| Fats | 3 |
| Sweets | 1 |
Healthy snacking to help fill you up
If you feel hungry while following the Mayo Clinic Healthy Weight Pyramid, reach for more fruits and vegetables to snack on. Just make sure your fruit is either fresh or canned in water or juice — and that you pour off the liquid before eating. Limit dried fruit and fruit juices to no more than one to two servings a day because they're high in calories and low in volume — they'll give you extra calories without filling you up. Also, remember that regular vegetable juice is high in sodium, so consider choosing a low-sodium variety.
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- 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.

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