1. Menu Planning: Part of a Healthful Lifestyle

2. Points to Consider Most active women can lose weight very effectively by consuming about 1,500 calories each day Most active men can lose weight by consuming about 1,800 calories a day

3. General Guides to Planning Great Menus Try to plan meals containing between 400 and 600 calories per meal –2 servings of rice –3 oz of lean meat –2 vegetables –1 piece of fruit –1 serving of milk –1 tsp margarine GrainMilkVegFruitMeatFat XXXVV/X //

4. General Guides to Planning Great Menus Include lots of vegetables Include plenty of whole-grain foods Try to have at least 3 of the 5 main food groups at each meal Include a vitamin A food at least every other day Keep visual appearance in mind Plan ahead for busy days

5. General Guides to Planning Great Menus Add a finale cue to every meal Prepare a notebook with menu ideas Have foods available for emergencies Plan for healthful snacks

6. Use Low-Calorie Preparation Grill, steam or bake rather than fry Use a rack to get meat up and out of fat Use beef or chicken broth for sautéing

7. Use Fat-Free or Lowfat Dairy Use lowfat products in casseroles (lowfat soups and lowfat cheese) Use half the amount of cheese that the recipe calls for Buy nonfat frozen yogurt or sorbet Portion control is key when dealing with frozen yogurt and lowfat ice cream

8. Select Leaner Cuts of Meat Use a sharp knife to trim extra fat Have more fish Buy lean cuts of beef, such as round or flank Buy seafood packed in water Remove skin from poultry before eating or cooking

9. Trim Fat and Calories Use reduced-fat, trans-free margarine in a tub rather than the stick form Try a lowfat, low-calorie salad dressing Defat your gravy Eat your pie without the crust Use air-popped or lowfat microwave popcorn

10. MonTuesWedThurFriSatSun Breakfast Lunch Supper Snack Menu Planner

11. 1 cup oatmeal 1/4 cup muesli 1 banana 1 cup skim milk GrainVeggieFruitMeatMilkFatOther XX/XX Total: 450

12. Total: 400 Turkey Sandwich on whole-wheat bread (50 cal per slice bread) Lettuce and tomato Lowfat mayonnaise Raw carrots 1 oz pretzels 15 grapes GrainVeggieFruitMeatMilkFatOther XXVV/X/

13. Total: 450 6 oz grilled shrimp 1 cup pasta 1 Tbsp Parmesan cheese Grilled vegetables (small amount olive oil) GrainVeggieFruitMeatMilkFatOther XXVVXX/