Breakfast
Hi vitamin C fruit – 1 from list protein food – choose 1:
- 2 oz. cottage cheese
- 1 oz. hard cheese
- 2 oz. cooked/canned fish
- 1 egg
- 8 oz. nonfat milk
bread/cereal, whole-grained/enriched – choose 1:
- 2 slices bread
- 1-1/2 c. ready-to-eat cereal
- 1 c. cooked cereal
Lunch
Protein food – choose 1:
- 4 oz. fish/poultry/lean meat
- 4 oz. cottage cheese
- 2 oz. hard cheese
- 1 egg
- 2 level T. peanut butter
2 slices bread, whole-grained/enriched
8 oz. nonfat milk/substitute from list
vegetables – raw/cooked – except potato or substitute
fruit – 1 serving
Dinner
protein food – choose 1:
- 6 oz. cooked fish, poultry, lean meat
vegetables: raw/cooked
- hi vit. A: choose from list
- potato/substitute: 1 from list
- other vegetables: eat freely
8 oz. nonfat milk/substitute from list
1 serving fruit
High vitamin C fruits (no added sugar)
1 med. orange
1/2 med. cantaloupe
6 oz. orange or grapefruit juice
1 c. strawberries
1/2 med. mango
8 oz. tomato juice
1/2 med. grapefruit
1 large tangerine
Other fruits (no added sugar)
1 med. apple/peach
1 c. pineapple
1 sm. banana/pear
2 T. raisins
2-3 apricots, prunes, plums
1 c. berries
1/2 rnd. slice watermelon 1x10
1/4 lb. cherries/grapes
1/2 sm. honeydew
Limit these protein foods:
lean beef, pork, lamb to 1 lb./week, eggs to 4/week, hard cheese to 4 oz./week
Other protein foods:
4 oz. poultry/fish/lean meat/cottage cheese = 1 egg = 2T peanut butter = 2 oz hard cheese
High vitamin A vegetables:
broccoli, chicory, escarole, mustard greens, spinach, carrots, watercress, pumpkin, collards, winter squash
Potato or substitute:
1 med. potato
1/2 c. corn/peas/Lima beans
1 sm. sweet potato/yam
1/2 c. beans/lentils
1 sm. ear corn
1/2 c. rice/spaghetti/macaroni/grits
Nonfat milk or substitute:
8 oz. nonfat milk, 2 c. buttermilk
1 c. evaporated skim milk
2/3 c. nonfat dry milk solids
Fat: choose 6 servings daily
1 tsp. vegetable oil/mayonnaise
1 tsp. margarine (w/vegetable oil)
2 tsp. French dressing
You may drink:
coffee, water, bouillon, tea, club soda, consommé, diet soda
You may eat freely:
asparagus, broccoli, Brussels sprouts, carrots, cauliflower, celery, chicory, collards, cucumber, dandelion greens, escarole, kale, lettuce, mushrooms, mustard greens, parsley, romaine lettuce, spinach, summer squash, Swiss chard, tomato, turnip greens, watercress
You may use:
salt, pepper, herbs, spices, lemon, lime, vinegar, horseradish
YOU MAY NOT EAT OR DRINK:
bacon, sausage, fatty meats, beer, liquor, wines, butter, cakes, cookies, crackers, doughnuts, pastries, pies, candy, nuts, chocolates, cream, cream cheese, sour cream, French fries, potato chips, pretzels, chips (any kind), pizza, popcorn, jello, puddings, gravies, sauces, honey, jam, jelly, sugar, syrup, ice cream, ices, sherbets, ice milk, whole milk, muffins, pancakes, waffles, olives, yogurt w/ fruit, soda w/ sugar