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Lowfat
WeeklyTM
for the health of it!
www.lowfatweekly.com SAMPLE MENU FOR WOMEN It's easier than you think to get the number of servings each day to meet the minimum requirements set forth by the Food Guide Pyramid. Many of you do and don't realize it. We have made a sample daily menu for women to follow, this will give you an idea of how to plan your daily menus to ensure you'll get the correct number of servings. Scroll down for menu ...We followed this menu plan for a day, we found out we enjoyed our food groups! We felt full, and with the low-fat snacks allowed between meals, we didn't have the desire for higher caloric alternatives. THIS MENU IS TO ENSURE YOU GET THE NUMBER OF SERVINGS PER DAY FROM ALL THE FOOD GROUPS, YOU CAN MAKE IT PART OF A WEIGHT LOSS PROGRAM BY LIMITING YOUR BAD FATS, AVOIDING CAKES, PIES, COOKIES AND SUCH UNLESS THEY ARE A LOWER FAT, ADAPTED VERSION OF A HIGHER CALORIE RECIPE. PAY CLOSE ATTENTION TO SERVING SIZE BY PRACTICING PORTION CONTROL. Click here to find out How much counts as a serving? Daily Menu For Women: Breakfast 1 cup cereal 1 small banana ½ cup fat-free milk ¾ cup pure orange juice, not drink 1 English Muffin = (2 servings from the bread group) butter your muffin with 1 tbsp. of all natural peanut butter or 1 tbsp. low sugar jelly Plain Coffee or Tea, if you like milk in your Coffee or Tea use Fat-Free Snack: 1 cup fat-free or reduced fat yogurt Lunch Tuna Salad - 6oz. water packed, Tuna ½ stalk celery 1 tbsp. finely diced Onion 1 tbsp. fat-free or light Mayonnaise ¼ tsp. Mustard dash garlic powder 1 cup shredded lettuce 1 small tomato, sliced 1 flour tortilla Shake of parmesan cheese Mix tuna, celery, onion, mayonnaise, mustard, and garlic powder, place over the top of lettuce and tomato. Take the flour tortilla and sprinkle parmesan cheese over the top and place in a toaster oven on 400 degrees, just for a few minutes until crisp. Take out and break up in pieces. Water, Black Coffee, Tea, or Diet Soda Snack: 1 small, whole wheat Raisin bagel , 2 tsp. of apple butter Supper 3 0z. Boneless, Skinless Chicken Breast 1 small baked potato 1/2 cup steamed carrots 1/2 cup steamed broccoli 1/2 cup beans Use fat sparingly on potato and vegetables Water, Black Coffee, Tea, or Diet Soda Snack: 1 cup pudding, made with fat-free milk Click here to find out How much counts as a serving?
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Copyright © 2001 Lowfat Weekly™ All Rights Reserved. [ Privacy Policy & Terms ] [ Disclaimer ] Use of this website signifies you have read and you are in agreement to the Copyright, Privacy Policy & Use of Terms, Disclaimer and all conditions stated herein. All information on this site is subject to change, and " as is " with no warranty or guarantees. No parts of this site may be reproduced in part or in whole by any electronic or mechanical means including information storage or retrieval systems or in any other form, without prior permission from Lowfat Weekly. The content, and recipes are the property of Lowfat Weekly and Virginia Internet Center and affiliated companies or associates. Important note: Information on Lowfat Weekly should not be substituted for the advice of a Doctor. Before starting any new weight- loss program or exercise discuss it with your primary care physician. Lowfat Weekly© 12/05/2007 pg last updated www.lowfatweekly.com |
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