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MENU
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1991-01-07
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** You may wish to print out the checklists here and put them on
your refrigerator or desk; check off foods eaten from various
food groups weekly helps you keep to the guidelines. See the
worksheet in 'diet' Pantry file which shows different food
groups which you can use as a checklist as recommended below.
From the U.S. Department of Agriculture
Bulletin No. 232-8
---> indicates use of this program to achieve goal
Checklist for healthy menus-
If you write out your menus, select several to help you answer
the questions below.
---> Use F8 to bring up and review any menus you create against
the following checklist
---> Use section 3 to find suggestions to add to menus
1. Does a day's menu provide at least the lower number of servings
from each of the major food groups?
Yes No
6-11 servings of grain products
2-4 servings of fruits
3-5 servings of vegetables
2-3 servings of lean meat or the
equivalent (total of 5 oz per day)
2 servings of milk, yogurt, or cheese
2. Do the menus have several servings of whole
grain breads or cereals each day?
3. Do menus for a week include several
servings of:
Dark green leafy vegetables, such as
spinach, broccoli, romaine lettuce?
Dry beans or peas, such as kidney
beans, split peas, lentils?
4. Do menus include some vegetables and
fruits with skins and seeds (baked
potato with skin, summer squash, berries,
apples, or pears with peels)?
5. Underline all the food in your menus
that are high in fat, sugars, or sodium.
Are other foods that are served with them
lower in fat, sugars, or sodium?
Are other meals on the same day lower in
fat, sugars, or sodium, so that total
intake is moderate?
6. Are the menus practical for you in time
cost, and family acceptance?
Note: You easily balance lack of variety in one meal with
food selections you make the rest of the day. For
example, if your lunch is short on vegetables, add
an extra vegetable or salad to your evening meal.