2000 CALORIE MENU:

2 breads or starches like one English muffin or 1-1/2 cups bran flake cereal

1 milk, like 1 cup skim, 1% milk, or nonfat sugar-free yogurt

1 ounce meat or protein like 1 soft-boiled egg or 1/4 cup scrambled egg substitute. Do not eat more than 3 eggs each week.

1 fruit, like 1/2 large banana or 1-1/4 cup of fresh strawberries

1 fat, like 1 tsp margarine

Morning Snack:

1 bread or starch like 2 fat-free rice cakes or 6 saltine crackers

1 ounce meat or protein, like 2 Tbsp peanut butter or 1/4 cup lowfat cottage cheese

Lunch:

The following foods can be combined to make a chicken pasta salad:

2 ounces meat or protein, like 2 ounces cooked chicken breast with 1 ounce grated lowfat cheese

2 vegetables, like 1 cup fresh salad greens and 1 cup chopped fresh vegetables

1 bread or starch, like 1/2 cup cooked pasta

1 fat, like 2 Tbsp lowfat salad dressing

Add the following foods for lunch:

1 bread or starch, like 1 small dinner roll (1 ounce)

1 fruit, like 1 small orange or 1/2 large pear

1 free food, like 12 ounces sugar-free soft drink

Afternoon Snack:

1 milk, like 1 cup skim or 1 cup nonfat sugar-free yogurt

1 bread, like three 2-1/2 inch squares graham crackers or 3 cups air-popped popcorn

Dinner:

3 ounces meat or protein, like 3 ounces baked cod or salmon

2 starches, like one 3-inch baked potato and 1/2 cup cooked corn

2 vegetables, like 1 cup steamed asparagus and 1 cup steamed carrots

1 fat, like 1 tsp margarine or 1 tsp olive oil

1 fruit, like 3/4 cup fresh pineapple or 1/2 cup fruit cocktail

1 milk, like 1 cup skim milk

Evening Snack:

1 bread, like 1 slice of toast or 3/4 ounce pretzels

1 ounce meat or protein, like 1/4 cup low fat cottage cheese or 1 ounce turkey breast

A serving size means the size of food after it is cooked or prepared.

1 pint or 2 cups (16 fluid ounces) of liquid is the size of 1-1/3 soda-pop cans.

1-1/2 cup (12 fluid ounces) of liquid is the size of a soda-pop can.

1 cup of food is the size of a large handful, or 8 fluid ounces of liquid.

1/2 cup of food is about half of a large handful, or 4 fluid ounces of liquid.

2 tablespoons (Tbsp) is about the size of a large walnut.

1 tablespoon (Tbsp) is about the size of the tip of your thumb (from the last crease).

1 teaspoon (tsp) is about the size of the tip of your little finger (from the last crease).

3 ounces of cooked meat, fish, or poultry is about the size of a deck of cards.

1 ounce of cooked meat, fish, or poultry is about 1/4 cup (c).

One ounce of hard cheese is about a 1 inch cube.

A serving of vegetables is 1/2 cup (1/2 handful) cooked, or 1 cup (1 handful) raw.