Recommended Number of Food Guide Servings per Day

Vegetables and Fruit Grain Products Milk and Alternatives Meat and Alternatives

4 3 2 1

5 4 2 1

6 6 3-4 1-2

7 6 3-4 2

8 7 3-4 3

7-8 6-7 2 2

810 8 2 3

7 6 3 2

7 7 3 3

For example: If you are a 35 year old woman you should aim to have: 7-8 vegetables and fruit 6-7 grain products 2 milk and alternatives 2 meat and alternatives 30 - 45 mL (2 to 3 Tbsp) of unsaturatedoils and fats

My Food Guide Servings Tracker Name:______________________ Date:_______________________ Food Female aged 19 - 50 Guide Servings per day 7-8
Vegetables and Fruit 1 Food Guide Serving = 125 mL ( cup) fresh, frozen or canned vegetable or fruit or 100% juice or 250 mL (1 cup) leafy raw vegetables or salad or 1 piece of fruit

Eat at least one dark green and one orange vegetable each day. Choose vegetables and fruit prepared with little or no added fat, sugar or salt. Have vegetables and fruit more often than

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Grain Products 1 Food Guide Serving = 1 slice (35 g) of bread or pita or tortilla (35 g) or 125 mL ( cup) cooked rice, pasta or couscous or 30 g cold cereal or 175 mL (cup) hot cereal Milk and Alternatives 1 Food Guide Serving = 250 mL (1 cup) milk or fortified soy beverage or 175 g ( cup) yogurt or 50 g (1 oz) cheese Meat and Alternatives 1 Food Guide Serving = 75 g (2 oz) / 125 mL ( cup) cooked fish, shellfish, poultry or lean meat or 175 mL ( cup) cooked legumes or tofu or 60 mL ( cups) shelled nuts and seeds. Oils and Fats Include a small amount of unsaturated fat each day. This includes oil used for cooking, salad dressings, margarine and mayonnaise. juice.

30 to 45 mL (2 to 3 Tbsp) each day

Make at least half of your grain products whole grain each day. Choose grain products that are lower in fat, sugar or salt. Drink skim, 1% or 2% milk each day. Select lower fat alternatives. Have meat alternatives such as beans, lentils and tofu often. Eat at least two Food

http://www.caloriescount.com/week1_1400_recipe.aspx

1800 Calorie Diet & Meal Plan Menu for Weight Loss
Free 1800 Calorie Diet Thin Thins free 1800 Calorie Diet and Meal Plan illustrates a daily menu based on the official food group recommendations.

Other Healthy Options for Permanent Weight Loss: Thin Thin recommends an optional, healthy approach to weight loss. Rather than going on a calorie-restricted diet plan, Thin Thin recommends a healthier approach. Simply determine your personal calorie (energy) needs based on your recommended weight. Simply stick to a daily diet consisting of the recommended calories that can be calculated. Be sure to choose from all the food groups contained in the Food Pyramid such as outlined below in our 1800 Calorie Diet and Meal Plan. By using this weight loss formula, the odds of achieving permanent weight loss and maintaining your recommended weight are Example of 1,800 Calorie Diet increased as there is no USDA Food Group Recommendations need to flounder-about with the adjusting of Food Group Daily Serving Size calories and foods after 1.5 cups the weight has been lost. Fruits

Thin Thins 1800 Calorie Diet and Meal Plan

Enjoy water and zero calorie beverages freely. Breakfast - 1800 Calorie Diet & Meal Plan

Vegetables Grains Meat & Beans Milk Oils Discretionary Cal

2.5 cups 6 ounces 5 ounces 3 cups 5 teaspoons Allow 195 Calories

Cereal, Toast, Jam, Fresh Fruit, Skim Milk 1 serving of your favorite cereal (150 calories) 1 cup of skim milk (90 calories) 1 slice of whole grain bread (70 calories) Margarine or butter (60 calories worth) 1 serving grape or strawberry jam/preserves (60 calories) 1 plum (30 calories) Morning Snack - 1800 Calorie Diet & Meal Plan 100 Calories of your Choice Enjoy any food that contains no more than 100 calories. Lunch - 1800 Calorie Diet & Meal Plan

Fish, Hush Puppy, Slaw Yes, one can even enjoy dining out while keeping calories under control. Here is just one example: 1 piece of battered fish from Long John Silvers (260 calories) OR you can enjoy 2 pieces of baked cod for 240 calories, which is what we will base our data upon; and of course the baked cod makes a much healthier choice Long John Silver's Coleslaw (200 calories) Long John Silver's Hushpuppy (60 calories) zero calorie beverage, tea or water Afternoon Snack - 1800 Calorie Diet & Meal Plan Enjoy any food housed within the healthy Dairy Food Group up to 110 calories. Healthy menu suggestions include: low fat cottage cheese, low fat cheeses, low fat yogurt - all of which can be enjoyed with a few raw veggies. Dinner - 1800 Calorie Diet & Meal Plan Hot Dogs & Beans 2 hot dog buns, and whole grain varieties will offer more nutritional values (220 calories) 2 Light Franks (45 calories each for a total of 90 calories) 2 servings of hot dog sauce (40 calories total) Add chopped onion, ketchup, plain mustard, sour kraut or pickle relish if desired. 1/2 cup of baked beans (140 calories) 1 small salad consisting of 2 cups of chopped lettuce + 1 chopped plum tomato Bedtime Snack - 1800 Calorie Diet & Meal Plan Thin Thin Slim Shake 1 cup of skim milk blended with 1/2 cup of frozen strawberries (about 110 calories) Or if you prefer, enjoy a single serving container of low fat yogurt containing 110 calories or less. Nutritional Data - 1800 Calorie Diet & Meal Plan

Our example of a 1800 Calories Diet contains the following food group serving amounts: 3 Servings from the Fruit Group, 5 Servings from the Grain Group, 4 Servings from the Vegetable Group, 4 Servings from the Dairy Group and 5 Servings from the Meat & Bean Group.