Healthylife® Weigh
Part 3
Every meal does not have to include every food group.
Combine at least three food groups at every meal, and at least two food groups at every snack. For example, combine an apple and peanut butter to get one serving of protein and one serving of fruit. This will help you feel full and give you long-lasting energy.
Here is an example that includes three meals and two snacks.
© American Institute for Preventive Medicine
Healthylife® Weigh
Menus & Recipes
1. Write your daily goals for each food group.
* Vegetables (cups)
* Fruits (cups)
* Grains/Starches (ounces)
* Protein (ounces)
* Dairy (cups)
2. Plan how much of each food group you want to have at a meal. Make sure the total for each group meets, but doesn’t go over, your daily goal.
3. Select foods for each meal or snack. Refer to what counts as an ounce or a cup for each food group. Choose foods that you like to eat and that are convenient for you.
© American Institute for Preventive Medicine
Healthylife® Weigh
Part 3
1. Write your daily goals for each food group.
* Vegetables (cups)
* Fruits (cups)
* Grains/Starches (ounces)
* Protein (ounces)
* Dairy (cups)
2. Plan how much of each food group you want to have at a meal. Make sure the total for each group meets, but doesn’t go over, your daily goal.
3. Select foods for each meal or snack. Refer to what counts as an ounce or a cup for each food group. Choose foods that you like to eat and that are convenient for you.
© American Institute for Preventive Medicine