Nutrition basics (19)
- Water: How much should you drink every day?
- Pyramid or plate? Explore these healthy diet options
- Added sugar: Don't get sabotaged by sweeteners
- see all in Nutrition basics
Healthy diets (9)
- DASH diet: Top 5 tips for dining out
- DASH diet: Top 5 tips for shopping and cooking
- Sample menus for the DASH eating plan
- see all in Healthy diets
Healthy cooking (13)
- Meatless meals: The benefits of eating less meat
- Healthy cooking for 1 or 2
- Whole grains: Hearty options for a healthy diet
- see all in Healthy cooking
Healthy menus and shopping strategies (15)
- Free range and other meat and poultry terms
- Nutrition labels: Deciphering health claims
- Holiday recipes: Healthy-eating ideas for your holiday parties
- see all in Healthy menus and shopping strategies
Nutritional supplements (3)
- Calcium and calcium supplements: Achieving the right balance
- Herbal supplements: What to know before you buy
- Supplements: Nutrition in a pill?
About our e-newsletters
- Free e-newsletters
- Mayo Clinic expertise
- We do not share your e-mail address
Housecall, our weekly general-interest e-newsletter, keeps you up to date on a wide variety of health topics with timely, reliable, practical information, recipes, blogs, questions and answers with Mayo Clinic experts and more. Our biweekly topic-specific e-newsletters also include blogs, questions and answers with Mayo Clinic experts, and other useful information that will help you manage your health.
Housecall Archives
Mayo Clinic Housecall
Stay up to date on the latest health information.
What you get
- Free weekly e-newsletter
- Mayo Clinic expertise
- Recipes, tools and other helpful information
- We do not share your e-mail address
continued:
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.
Previous page(2 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.
Find Mayo Clinic on