Healthy Eating Plan

Goal for Calories: 2272 calories per day grams per day Food Group
Bread, Cereal, Rice & Pasta
(Choose whole grain!)

Goal for Fat Grams: 76 Breakfast

1 slice toast

Daily Total
10 ounces

Snack
2 oz pretzels

Lunch
2 slices of 100% whole wheat bread 1.5 cups lettuce Any veggies on sandwich

Snack

Dinner
1 wheat bun, 1 small sweet potato cup coleslaw (see recipe) 1 cup veggie medley

Snack
3 cups popcorn

Vegetables
(Go for color!)

3.5 cups or servings

cup chopped vegetables (add to eggs) 1.5 cups mixed fruit 1 cup 1% milk (in coffee) 2 eggs, scrambled 2 t oil

Fruits
(Go for color!)

2.5 cups 3 cups (3 servings) 7 ounces

1 orange 2 slices of Swiss cheese 2 oz lean turkey (if lunch meat, low sodium) 2 T vinaigrette 3 oz BBQ pulled chicken (see recipe) 1 t butter 12 oz beer

Milk/Yogurt/Cheese
(Enjoy lowfat!)

Meat, Fish, Eggs, Beans

(Wheres the lean?)

Fats
(Just a touch for heart health!)

6 servings 250 calories or less (part of daily total)

Sweets or Alcohol
(Small is beautiful!)

Calories

(Enough for satisfaction!)

2279 calories

437 calories 14 grams

220 calories 2 grams

568 calories 28 grams

60 calories 3 grams

744 calories 22 grams

252 calories 2 g fat

Fat Grams
(Focus on lean!)

71 grams