Sample Menus
Breakfast Menus
Breakfast is the most important meal of the day and should never be missed. One-third of the daily caloric intake and
nutrients should be present in breakfast. The following four breakfast selections are slightly lower in fat and high in
BREAKFAST #1
1 cup shredded wheat
1 whole banana
1 cup skim milk
1 cup orange juice
1 cup grape juice
1 poached egg
1 slice cheese
1 slice whole wheat
1 slice whole wheat / jam
TOTALS
CALORIES
110
127
86
112
167
82
107
55
109
955
CARB CAL
102
123
47
93
165
2
2
41
95
668
70%
FAT CAL
0
0
8
8
0
53
79
7
7
161
17%
PRO CAL
8
4
31
7
2
27
26
7
7
118
13%
BREAKFAST #2
4 plain pancakes (4" diameter)
4 tbsp. maples syrup
1 egg (scrambled)
1 cup tomato juice
2 cups skim milk
1 whole banana
1 slice whole wheat toast
1tbsp.jam
TOTALS
CALORIES
248
200
111
46
172
127
55
54
1013
CARB CAL
144
200
8
40
94
123
45
54
707
FAT CAL
72
0
69
0
6
0
1
0
152
PRO CAL
32
0
34
6
62
4
3
0
144
71%
15%
14%
BREAKFAST #3
4 pieces french toast (using whole wheat bread
& 2 eggs)
4 tbsp. maple syrup
2 cups skim milk
1 whole grapefruit
1 whole banana
TOTALS
CALORIES
422
CARB CAL
185
FAT CAL
144
PRO CAL
9393
200
172
82
17
1003
200
95
81
123
684
70%
0
9
0
0
153
14%
0
68
1
4
166
16%
BREAKFAST #4 - McDONALDS
Hotcakes, w/butter & syrup
1 carton 2% milk
1 orange juice
1 grapefruit juice
TOTALS
CALORIES
472
125
112
101
810
CARB CAL
359
44
104
98
605
74%
FAT CAL
81
45
2
0
128
16%
PROCAL
32
36
6
3
77
10%
carbohydrates. This is to offset the evening meal, which generally has a higher fat content.
Fast Foods
An occasional meal at a fast food restaurant will not destroy the balance of the diet. Fast foods are high in fat and
calories. This will raise the percentage of fat in the diet. A player on a 4.000 calorie diet should take in 90 grams of fat
daily (810 cal.). At McDonalds, a Big Mac, French Fries, and Apple Pie contain 61 grams of fat (549 cal.). The other
meals of the day should be lower in fat to offset the intake of fat at McDonalds. t is beneficial to learn which foods are
high in fat so that means can be adjusted.
The following will give the recommended intake of fat based on calorie intake and also the fat analysis of various fast
food restaurants.
Daily Caloric Intake
6,000
5,000
4,000
3,000
2,000
Max Daily Fat Intake (Cal)
1,200
1,000
800
600
400
FAT ANALYSIS
RESTAURANT / FOOD
McDonalds
Apple Pie
Big Mac
Cherry Pie
Egg McMuffin
Filet of Fish
French Fries
Hamburger
Quarter Pounder w/cheese
Burger King
Whopper
Dairy Queen
Big Brazier Deluxe
Brazier Onion Rings
Buster Bar
Fish Sandwich
Kentucky Fried Chicken
Extra Crispy Dinner
Original Recipe Dinner
Taco Bell
Bean Burrito
Beef Tostado
Burrito Supreme
Combination Burrito
Taco
CALORIES
FAT CAL
%FAT
300
542
298
352
402
211
257
519
171
279
162
180
207
99
81
261
57
52
54
51
51
47
31
50
607
288
48I
407
300
390
400
261
153
198
153
46
51
51
38
951
831
486
414
51
50
343
291
457
404
186
108
135
198
144
72
31
46
43
36
39
Sample Diet - 2,275 Calories
16% Protein - 23% Fat – 61% Carbohydrate
CALORIES
PROTEIN (g)
FAT (g)
CARBS (g)
BREAKFAST
1 fried egg
2 blueberry pancakes
10 oz. 2% milk
8 oz. real orange juice
¼ cantaloupe
1.5 tbsp. maple syrup
Breakfast Total
99
264
181
112
41
75
34% - 772
6.3
6.6
12.8
1.7
0.9
0.0
17% - 28.3
7.9
6.0
6.1
0.5
0.1
0.0
12% - 20.6
0.1
46.6
18.5
25.8
10.2
19.2
71% - 120.4
48
122
136
3.1
5.2
7.8
1.2
1.6
0.7
5.8
23.8
25.5
LUNCH
1 c chicken & rice soup
2 slices whole wheat bread
1 c canned peas
2 oz. turkey – light
1 piece lettuce
1/8 med tomato
1 tsp. mustard
16 oz. tea
1 c watermelon
Lunch Total
99
18.6
2.2
0.0
2
5
4
4
42
20% - 462
0.2
0.2
0.2
0.2
0.8
33% - 36.3
0.0
0.0
0.2
0.0
0.3
6% - 6.2
0.4
1.0
0.3
1.0
10.2
61% - 68.0
139
32
47
197
286
96
101
1
40% - 899
9.4
1.9
1.2
4.4
11.2
0.3
1.3
0.0
15% - 29.7
10.9
0.3
0.5
9.0
9.2
1.0
0.2
0.0
16% - 31.1
0.0
7.0
10.4
25.8
39.4
24.0
16.4
0.2
69% - 133.2
30 red grapes
1 med. Nectarine
Snack Total
54
88
6% - 142
0.9
0.8
5% - 1.7
0.9
0.0
2% - 0.9
12.3
23.6
93% - 35.9
DAILY TOTALS
2275
19% - 96
11% - 58.8
70% - 357.5
DINNER
2 oz. pork loin roast
1 cup canned green beans
1 cup canned carrots
1 cup mashed potatoes
1 cup custard
1 apple
1 banana
16 oz. diet soda
Dinner Total
SNACKS
Sample Diet – 2,444 Calories
19% Protein - 17% Fat – 64% Carbohydrate
CALORIES
PROTEIN (g) FAT (g)
CARBS (g)
122
110
82
110
82
132
26% - 638
5.2
0.2
6.5
11.0
1.9
4.8
19% - 29.6
1.6
0.2
5.8
0.2
0.3
2.4
7% - 10.5
23.8
28.4
0.5
15.6
20.4
23.3
73% - 112.0
291
122
1
30
130
23% - 574
21.3
5.2
0.0
0.8
5.0
24% - 32.3
11.4
1.6
0.0
0.1
0.8
11% - 13.9
26.1
23.8
0.2
7.0
31.0
65% - 88.1
160
221
238
100
167
146
42% - 1032
25.7
6.8
5.8
0.0
3.8
0.0
18% - 42.1
5.1
0.5
6.0
0.0
5.9
0.0
7% - 17.5
1.2
47.9
39.2
26.0
24.2
39.8
75% - 178.3
2 oz. Lite-Line Cheese
1 apple
Snack Total
104
96
9% - 200
14.6
0.3
33% - 14.9
4.4
1.0
12% - 5.4
1.2
24.0
55% - 25.5
DAILY TOTALS
2444
21% - 118.9
8% - 47.3
71% - 403.6
BREAKFAST
2 slices whole wheat bread
2 tbsp. Jam- preserves
1 poached egg
10 oz. skim milk
1/2 cantaloupe
1 cup oatmeal
Breakfast Total
LUNCH
1 ½ cup canned beef stew
2 slices whole wheat bread
12 oz. diet soda
1 raw carrot
1 cup corn (frozen)
Lunch Total
DINNER
1 fried chicken breast
1 cup wild rice
2 dinner rolls
1 cup fruit cocktail (lite)
½ cup macaroni salad
12 oz. root beer
Dinner Total
SNACKS
Sample Diet – 2,626 Calories
19% Protein - 20% Fat – 61% Carbohydrate
CALORIES
PROTEIN (g) FAT (g)
CARBS (g)
198
80
122
132
110
82
28% - 724
7.2
1.0
5.2
13.2
0.2
6.5
19% - 33.3
3.6
0.2
1.6
0.3
0.2
5.8
7% - 11.7
34.9
20.6
23.8
18.7
28.4
0.5
74% - 126.9
78
122
1
30
30
90
58
1
194
29% - 760
10.9
5.2
0.0
0.8
0.8
14.0
0.8
0.0
1.0
32% - 54.2
3.3
1.6
0.0
0.1
0.1
1.0
2.0
0.0
0.3
11% - 18.5
0.9
23.8
0.2
7.0
7.0
4.0
9.5
0.2
50.2
57% - 93.9
226
145
24
29
16
238
96
1
30% - 775
18.0
4.0
2.7
1.0
0.0
5.8
0.3
0.0
19% - 31.8
14.9
0.2
0.3
0.0
1.4
6.0
1.0
0.0
14% - 23.8
3.7
32.8
4.2
6.0
0.8
39.2
24.0
0.2
67% - 110.9
1 Poptart – apple
6 oz. skim milk
1 banana
Snack Total
200
66
101
13% - 367
0.3
6.6
1.3
10% - 8.2
5.5
0.1
0.2
7% - 5.8
35.0
9.3
16.4
83% - 70.7
DAILY TOTALS
2626
22% - 127.5
10% - 59.8
68% - 412.4
BREAKFAST
1 ½ cup oatmeal
1 grapefruit
2 slices whole wheat bread
12 oz. skim milk
2 tbsp. Jam- preserves
1 poached egg
Breakfast Total
LUNCH
1 ½ OZ. Lite-line Cheese
3 oz. ground beef patty
1 hamburger bun
1 ½ tbsp. chopped onion
1 raw carrot
½ cup cottage cheese (1%)
1 oatmeal/raisin cookie
12 oz. diet soda
1 cup fruit cocktail
Lunch Total
DINNER
4 oz. meat loaf
1 medium baked potato
4 oz. broccoli (frozen)
1 cup tossed salad
1 tbsp. Italian (lo-cal)
2 dinner rolls
1 apple
12 oz. diet soda
Dinner Total
SNACKS
Sample Diet – 2,626 Calories
19% Protein - 20% Fat – 61% Carbohydrate
CALORIES
PROTEIN (g) FAT (g)
CARBS (g)
198
80
122
132
110
82
28% - 724
7.2
1.0
5.2
13.2
0.2
6.5
19% - 33.3
3.6
0.2
1.6
0.3
0.2
5.8
7% - 11.7
34.9
20.6
23.8
18.7
28.4
0.5
74% - 126.9
78
122
1
30
30
90
58
1
194
29% - 760
10.9
5.2
0.0
0.8
0.8
14.0
0.8
0.0
1.0
32% - 54.2
3.3
1.6
0.0
0.1
0.1
1.0
2.0
0.0
0.3
11% - 18.5
0.9
23.8
0.2
7.0
7.0
4.0
9.5
0.2
50.2
57% - 93.9
226
145
24
29
16
238
96
1
30% - 775
18.0
4.0
2.7
1.0
0.0
5.8
0.3
0.0
19% - 31.8
14.9
0.2
0.3
0.0
1.4
6.0
1.0
0.0
14% - 23.8
3.7
32.8
4.2
6.0
0.8
39.2
24.0
0.2
67% - 110.9
1 Poptart – apple
6 oz. skim milk
1 banana
Snack Total
200
66
101
13% - 367
0.3
6.6
1.3
10% - 8.2
5.5
0.1
0.2
7% - 5.8
35.0
9.3
16.4
83% - 70.7
DAILY TOTALS
2626
22% - 127.5
10% - 59.8
68% - 412.4
BREAKFAST
1 ½ cup oatmeal
1 grapefruit
2 slices whole wheat bread
12 oz. skim milk
2 tbsp. Jam- preserves
1 poached egg
Breakfast Total
LUNCH
1 ½ OZ. Lite-line Cheese
3 oz. ground beef patty
1 hamburger bun
1 ½ tbsp. chopped onion
1 raw carrot
½ cup cottage cheese (1%)
1 oatmeal/raisin cookie
12 oz. diet soda
1 cup fruit cocktail
Lunch Total
DINNER
4 oz. meat loaf
1 medium baked potato
4 oz. broccoli (frozen)
1 cup tossed salad
1 tbsp. Italian (lo-cal)
2 dinner rolls
1 apple
12 oz. diet soda
Dinner Total
SNACKS
Sample Diet – 2,738 Calories
19% Protein - 20% Fat – 61% Carbohydrate
CALORIES
PROTEIN (g) FAT (g)
CARBS (g)
80
36
492
132
130
32% - 870
1.0
0.0
15.9
13.2
3.5
16% - 33.6
0.2
0.0
15.9
0.3
0.5
8% - 16.9
20.6
9.2
71.1
18.7
4.0
76% - 159.6
122
149
2
10
4
25
52
96
139
22% - 599
5.2
27.9
0.2
0.5
0.2
0.0
3.9
0.3
4.3
30% - 42.5
1.6
3.3
0.0
0.1
0.2
2.8
3.9
1.0
1.3
10% - 14.2
23.8
0.0
0.4
2.1
0.3
0.0
0.2
24.0
32.7
60% - 83.5
238
160
176
290
16
58
24
1
35% - 963
5.8
25.7
24.4
8.0
0.0
2.0
1.4
0.0
32% - 67.3
6.0
5.1
7.6
0.4
1.4
0.0
0.2
0.0
10% - 20.7
39.2
1.2
0.8
65.6
0.8
12.0
5.2
0.2
58% - 125.0
1 honey and nut granola bar
1 cup skim milk
1 banana
Snack Total
117
88
101
11% - 306
2.0
8.8
1.3
17% - 12.1
4.1
0.2
0.2
6% - 4.5
16.7
12.5
16.4
77% - 55.1
DAILY TOTALS
2738
24% - 155.5
9% - 56.3
67% - 423.2
BREAKFAST
1 grapefruit
4 tbsp. maple syrup
3 plain pancakes (6”)
12 oz. skim milk
1 cup raisin bran
Breakfast Total
LUNCH
2 slices whole wheat bread
3 oz. turkey (light)
1 piece lettuce
1/4 med tomato
1 tsp. mustard
¼ tbsp. mayonnaise
½ oz. Swiss cheese
1 apple
1 cup canned corn
Lunch Total
DINNER
2 dinner rolls
1 fried chicken breast
2 chicken drumsticks
2 med baked potatoes
2 tbsp. Italian (lo-cal)
2 cup tossed salad
¾ cup canned green beans
12 oz. diet soda
Dinner Total
SNACKS
Sample Diet – 3,065 Calories
17% Protein - 17% Fat – 66% Carbohydrate
CALORIES
PROTEIN (g) FAT (g)
CARBS (g)
132
101
492
100
110
955
13.2
1.3
15.9
0.0
0.2
33.9
0.3
0.2
15.9
0.0
0.2
16.9
18.7
16.4
71.1
25.6
28.4
181.8
78
122
149
2
10
4
116
1
221
140
843
10.9
5.2
27.9
0.2
0.5
0.2
5.8
0.0
6.8
5.0
62.5
3.3
1.6
3.3
0.0
0.1
0.2
0.5
0.0
0.5
1.6
11.1
0.9
23.8
0.0
0.4
2.1
0.3
24.4
0.2
47.9
32.4
132.4
280
290
290
16
206
64
96
48
962
15.6
8.0
8.0
0.0
4.2
1.3
0.3
1.4
32.5
10.8
0.4
0.4
1.4
9.6
0.3
1.0
0.3
22.8
28.4
65.6
65.6
0.8
25.6
16.0
24.0
11.0
159.4
1 cup vanilla ice cream
2 tbsp. chocolate syrup
Snack Total
199
106
305
6.3
1.3
7.6
6.7
0.5
7.2
29.3
23.0
52.3
DAILY TOTALS
3065
17% - 136.5
17% - 58.0
66% - 525.9
BREAKFAST
12 oz. skim milk
1 banana
3 plain pancakes (6”)
2 tbsp. maple sugar
2 tbsp. Jam- preserves
Breakfast Total
LUNCH
1 ½ OZ. Lite-line Cheese
2 slices whole wheat bread
3 oz. turkey (light)
1 piece lettuce
1/4 med tomato
1 tsp. mustard
1 cup mixed vegetables
12 oz. diet soda
1 cup rice (long grain & wild ex: Uncle Ben’s
2 cobs of corn
Lunch Total
DINNER
2 cup beef noodle soup
2 medium baked potato
2 med baked potatoes
2 tbsp. Italian (lo-cal)
2 biscuits
1 med orange
1 apple
1 cup fresh carrots
Dinner Total
SNACKS
Sample Diet – 3,282 Calories
18% Protein - 21% Fat – 61% Carbohydrate
CALORIES
PROTEIN (g) FAT (g)
CARBS (g)
164
492
132
101
150
1039
13.0
15.9
13.2
1.3
0.0
43.4
11.6
15.9
0.3
0.2
0.0
28.0
1.0
71.1
18.7
16.4
38.4
155.6
327
206
145
82
32
23.5
4.2
4.0
1.9
1.9
15.7
9.6
0.2
0.3
0.3
22.8
25.6
32.8
20.4
7.0
BREAKFAST
2 poached egg
3 plain pancakes (6”)
12 oz. skim milk
1 banana
2 tbsp. maple sugar
Breakfast Total
LUNCH
1 1/2 cups homemade beef stew
2 biscuits
1 medium baked potato
1/2 cantaloupe
1 cup green beans - canned
1 cup rice (long grain & wild ex: Uncle Ben’s
12 oz. diet soda
Lunch Total
221
6.8
0.5
47.9
1
1014
0.0
42.3
0.0
26.6
0.2
156.7
127
114
180
110
3
26.5
17.0
7.0
0.2
0.1
1.5
4.6
2.0
0.2
0.0
0.0
0.0
36.6
28.4
0.7
DINNER
4 oz. scallops - steamed
2 oz. baked flounder
2 whole wheat rolls
2 tbsp. Jam- preserves
12 oz. tea
1 cup canned corn
1 cup canned pineapple
Dinner Total
139
4.3
189
862
0.8
301
66
367
3.0
6.6
9.6
1.3
0.3
55.9
32.7
49.5
9.9
147.9
SNACKS
1 piece peach pie
6 oz. skim milk
Snack Total
DAILY TOTALS
514.6
3282
12.6
0.1
12.7
18% - 151.2
45.1
9.3
54.4
21% - 77.2
61% -
Sample Diet – 3,543 Calories
15% Protein - 20% Fat – 65% Carbohydrate
CALORIES
PROTEIN (g) FAT (g)
CARBS (g)
112
82
122
132
355
110
130
82
1125
1.7
1.9
5.2
13.2
4.8
0.2
3.5
6.5
37.0
0.5
0.3
1.6
0.3
18.1
0.2
0.5
5.8
27.3
25.8
20.4
23.8
18.7
45.1
28.4
4.0
0.5
202.7
156
112
16
58
332
238
1
194
1107
21.9
1.7
0.9
2.9
18.6
5.8
0.0
1.0
52.8
6.6
0.5
0.1
0.2
11.7
6.0
0.0
0.3
25.4
1.8
25.8
3.5
12.2
38.7
39.2
0.2
50.2
171.6
3
290
180
68
420
186
1147
0.1
8.0
7.0
3.9
26.7
2.8
48.5
0.0
0.4
2.0
0.3
17.7
7.6
28.0
0.7
65.6
36.6
12.7
37.5
28.2
181.9
1 apple
20 white grapes
Snack Total
96
68
164
0.3
0.6
0.9
1.0
0.4
1.4
24.0
17.4
41.4
DAILY TOTALS
3543
15% - 139.2
20% - 82.1
65% - 597.6
BREAKFAST
8 oz. orange juice - real
1/2 cantaloupe
2 slices whole wheat bread
12 oz. skim milk
1 cup hash browns
2 tbsp. Jam- preserves
1 cup raisin bran
1 poached egg
Breakfast Total
LUNCH
3 oz. Lite-line Cheese
8 oz. orange juice - real
½ cup green beans - canned
1/2 cup mixed vegetables
1 cup spaghetti & meat sauce
2 dinner rolls
12 oz. diet soda
1 cup fruit cocktail
Lunch Total
DINNER
12 oz. tea
2 medium baked potato
2 whole wheat rolls
½ cup canned peas
1 ½ cup tuna noodle casserole
1 cup jello w/ fruit
Dinner Total
SNACKS
Sample Diet – 3,595 Calories
17% Protein - 22% Fat – 61% Carbohydrate
CALORIES
PROTEIN (g) FAT (g)
CARBS (g)
150
84
492
122
132
110
82
1172
0.0
1.2
15.9
5.2
13.2
0.2
6.5
42.2
0.0
0.3
15.9
1.6
0.3
0.2
5.8
24.1
38.4
19.3
71.1
23.8
18.7
28.4
0.5
200.2
332
122
122
16
58
55
48
1
167
221
1203
18.6
5.2
3.0
0.0
2.0
1.0
5.4
0.0
3.8
6.8
51.7
11.7
1.6
4.0
1.4
0.0
0.7
0.6
0.0
5.9
0.5
34.0
38.7
23.8
18.0
0.8
12.0
12.5
8.5
0.2
24.2
47.9
175.6
158
122
32
68
55
3
130
40
113
174
224
1119
6.2
3.0
1.9
0.6
1.0
0.1
2.7
2.0
7.7
33.1
5.8
64.1
8.2
4.0
0.3
0.4
0.7
0.0
2.6
0.4
3.3
3.6
7.4
31.4
15.0
18.0
7.0
17.4
12.5
0.7
24.9
8.6
11.3
0.0
33.6
149.5
1 banana
Snack Total
101
101
1.3
1.3
0.2
0.2
16.4
16.4
DAILY TOTALS
3595
17% - 159.3
22% - 89.7
61% - 551.7
BREAKFAST
3 tbsp. maple syrup
6 oz. orange juice
3 plain pancakes (6”)
2 slices whole wheat bread
12 oz. skim milk
2 tbsp. Jam- preserves
1 poached egg
Breakfast Total
LUNCH
1 cup spaghetti & meat sauce
3 oz. ground beef patty
2 sesame rolls
2 tbsp. Italian (lo-cal)
2 cup tossed salad
1 cup fresh strawberries
1 cup broccoli, frozen
12 oz. diet soda
1/2 cup macaroni salad
1 cup rice (long grain & wild ex: Uncle Ben’s
Lunch Total
DINNER
1 cup potato soup
2 sesame rolls
1 cup green beans - canned
20 white grapes
1 cup fresh strawberries
12 oz. tea
1 cup Spanish rice
1 medium tomato
8 oz. yogurt – skim
6 oz. chicken – light w/o skin
2 blueberry muffins
Dinner Total
SNACKS
Sample Diet – 4,000 Calories
16% Protein - 19% Fat – 65% Carbohydrate
CALORIES
PROTEIN (g) FAT (g)
CARBS (g)
656
150
68
224
101
96
88
0
1383
77
0
0
12
3
0
36
0
126
177
0
68
14
0
6
0
0
265
390
150
0
208
100
90
52
0
990
291
68
117
106
234
231
125
64
945
0
39
35
2
144
0
25
44
0
186
234
167
46
62
615
320
320
68
130
66
250
300
1454
217
26
0
13
4
70
17
347
93
0
68
3
9
88
6
267
10
294
0
114
53
92
277
840
1 oz. raisins
Snack Total
80
80
2
2
0
0
78
78
DAILY TOTALS
3862
16% - 631
19% - 718
65% - 2523
BREAKFAST
4 buttermilk pancakes (6”)
3 tbsp. maple syrup
2 tsp. butter
16 oz. orange juice
1 banana
1 apple
1 cup skim milk
1 cup water
Breakfast Total
LUNCH
1 tuna sandwich w/ lettuce, light mayo,
whole wheat bread
16 oz. apple juice
1 cup low fat yogurt
1 cup 2% milk
1 orange
Lunch Total
DINNER
2 fried chicken breasts
2 cups rice
2 tsp. butter
1 cup corn
1 slice whole wheat bread
2 cups 2% milk
1 piece angel food cake w/ strawberries
Dinner Total
SNACKS
An Example of a Bad Diet
BAD DIET
CALORIES
% Protein
% Fat
% Carbohydrates
4725
15
56
29
GOOD DIET
3500 *
15
25
60
EXCESS OF DEFICIENCY
+ 1,225 Calories
-0+ 32%
- 31%
* This number depends on if an athlete wants to gain or lose weight, activity level, and current body fat percentages
CALORIES
PROTEIN (g)
FAT (g)
CARBS (g)
198
238
122
102
110
444
1214
12.6
12.7
5.2
0.1
0.2
15.2
46.0
15.8
12.7
1.6
11.5
0.2
20.8
82.6
0.2
18.0
23.8
0.1
28.4
3.2
73.7
606
305
428
331
1670
29.0
17.0
6.0
13.2
65.2
32.0
13.0
20.0
9.5
74.5
51.0
29.0
56.0
48.5
184.5
238
145
320
43
960
145
135
1841
12.7
4.0
0.4
1.5
57.0
4.0
0.1
75.7
12.7
0.2
32.0
0.0
79.4
0.2
15.3
139.6
18.0
32.8
10.0
9.0
0.0
32.8
0.1
69.9
4725
15% - 186.9
56% - 296.7
29% -328.1
BREAKFAST
2 fried eggs
12 oz. whole milk
2 slices whole wheat bread
3 tsp. butter
2 tbsp. Jam- preserves
4 sausage patties
Breakfast Total
LUNCH
1 Burger King whopper
1 Burger King cheeseburger
1 order large fries
1 Burger King vanilla shake
Lunch Total
DINNER
12 oz. whole milk
1 medium baked potato
4 tbsp. Thousand Island dressing – regular
1 ½ cup tossed salad
12 oz. broiled sirloin
1 medium baked potato
4 tsp. butter
Dinner Total
NO SNACKS
DAILY TOTALS
Exchange Lists
KBM Consulting, Neenah, Wisconsin
These exchange lists are presented to help you select foods that will be most beneficial to your health and
performance. A sports nutrition diet includes foods from the four major food groups (Milk Group, Meat Group,
Fruit & Vegetable Group and Grain Group) and emphasizes foods that will provide fuel for your workout or
competitive event. The following table provides proper exchanges for various levels of caloric intake.
1500 calories (weight loss)
3500 calories (athletes)
Group
Group
Milk
Meat
Fruits & Vegetables
Grains
Exchanges
2
1.5
5
8
Milk
Meat
Fruits & Vegetables
Grains
2100 calories (moderately active adults)
4200 calories (athletes)
Group
Group
Milk
Meat
Fruits & Vegetables
Grains
Exchanges
3
2
7
12
2800 calories (athletes)
Group
Milk
Meat
Fruits & Vegetables
Grains
Milk
Meat
Fruits & Vegetables
Grains
Exchanges
5
4
12.5
20
Exchanges
6
4.5
15
24
5000 calories (athletes)
Exchanges
4
3
10
16
Group
Milk
Meat
Fruits & Vegetables
Grains
Exchanges
7
5.5
17.5
28
Grain List
One grain exchange contains:
80 calories
15 grams of carbohydrate
3 grams of protein
0 grams of fat
Bread
White or Dark
Raisin
Cocktail bread
Bagel, small
English muffin, small
Plain roll, small
Frankfurter bun
Hamburger bun
Dried bread crumbs
Pita (4-½" diameter)
Tortilla (6")
1 slice
1 slice
3 slices
½
½
1
½
½
3 Tbs.
1
1
Cereal
Bran Flakes
Grapenuts
Ready-to-eat unsweetened cereal
Puffed cereal (unfrosted)
Shredded wheat
Cereal (cooked)
Rice or Barley (cooked)
Pasta (cooked)
Popcorn (popped, no fat added)
Cornmeal (dry)
Cornstarch
Flour
Wheat germ
Tapioca, dry
Winter squash
Yam or sweet potato
½ cup
¼ cup
¾ cup
1-½ cups
1 biscuit
½ cup
cup
½ cup
3 cups
2 Tbs.
2 Tbs.
2-½ Tbs.
¼ cup
2 Tbs.
¾ cup
cup
†May be high in sodium
Crackers
Animal
Arrowroot
Graham (2-½")
Matzoth (4"x 6")
Melba toast, oblong
Oyster
Pretzels† (3"long x " diameter)
Rice cake
Rye wafers† (2" x 3-½")
Saltines†
Soda† (2-½" square)
Zwieback
Dried Peas, Beans & Lentils
Dried peas, beans, lentils, cooked
(omit ½ meat serving)
Baked beans†, no pork (canned)
Starchy Vegetables
Corn
Corn on cob (6" length)
Lima beans
Parsnips
Peas, green
Potato, white
Potato, mashed
Pumpkin
8
3
3
½
5
24
25
2
4
6
4
3
½ cup
¼ cup
½ cup
1
½ cup
cup
½ cup
1 small
½ cup
¾ cup
Fruit List
One fruit exchange contains:
60 calories
15 grams of carbohydrate
0 grams of protein
0 grams of fat
Equivalents of one fruit exchange:
Apple
Apple juice or cider
Applesauce
Apricots, fresh*
Apricots, dried*
Banana
Berries:
Blackberries
Blueberries
Raspberries
Strawberries
Carob powder
Cherries
Cranberry juice, low calorie
Dates
Figs, fresh or dried
Grapefruit#
Grapefruit juice#
Grapes
Grape juice
Raisins
*Good source of Vitamin C
#Good source of Vitamin A
1 small
½ cup
½ cup
2 medium
4 halves
½ small
¾ cup
¾ cup
1 cup
1-¼ cup
2 Tbs.
12 large
1 cup
2
2
½
½ cup
12
cup
2 Tbs., small box
Kiwi#
Mango*
Melon:
2 small
½ small
Cantaloupe
Honeydew
Watermelon
Nectarines#
Nectars (apricot, peach, pear) ¼ cup
Orange*
Orange juice*
Papaya
Peach#
Pear
Persimmon#
Pineapple
Pineapple juice
Plums
Prunes
Prune juice
5" diameter
med
1-¼ cup
1 small
1 small
½ cup
1 cup
1 med
1 small
2 med
cup, 2 slices
½ cup
2 med
3 med
cup
Vegetable List
One vegetable exchange contains:
25 calories
5 grams of carbohydrate
2 grams of protein
0 grams of fat
One-half cup serving:
Asparagus
Beats
Broccoli#*
Brussels sprouts*
Cabbage
Carrots*
Cauliflower*
Celery
Egg plant
Green pepper*
Greens:
Beet#
Collard#*
Kale#*
Mustard#*
Spinach#*
Turnip#*
Mushrooms
Okra
Onions
Pea Pods
Rhubarb
Rutabaga
Sauerkraut†
String beans
Summer squash
Tomato#*
Tomato juice#*†
Vegetable juice
Zucchini
As desired:
Radishes
Watercress
Other:
Artichoke heart
Bean sprouts
Tomatoes, cherry
Tomato paste
Tomato Sauce
Water chestnuts
Chicory
Chinese cabbage
Cucumbers
Dill pickles†
Endive
Escarole
Lettuce
Parsley
*Good source of Vitamin C
#Good source of Vitamin A
†High in sodium
Chard#
cocktail#*†
½ heart
¾ cup
6
Tbs.
cup
6 whole
Milk List
One milk exchange contains:
90 calories
12 grams of carbohydrate
8 grams of protein
trace of fat
Equivalents of one milk exchange in milk or milk products:
Skim milk
Buttermilk
Nonfat dry milk
(mixed according to directions)
Nonfat dry milk powder
Evaporated skim milk
Yogurt (plain, skim milk)
1 cup
1 cup
1 cup
¼ cup
½ cup
1 cup
The following milk products may be substituted into your food plan by omitting fat exchanges from the rest of your daily diet. Follow the
guidelines listed below.
1% fat fortified milk
(omit ½ fat exchange)
2% fat fortified milk
(omit 1 fat exchange)
Yogurt made from 2% fat milk
(omit 1 fat exchange)
Whole milk & whole milk products
(omit 1 fat exchange)
1 cup
1 cup
1 cup
1 cup
Meat List
One meat exchange contains:
73 calories
0 grams of carbohydrate
7 grams of protein
5 grams of fat
Select foods from the lean meat list to plan a diet lower in cholesterol and saturated fat.
Lean meats - one serving of lean meat contains 7 grams of protein, 3 grams of fat and 55 calories.
Beef
1 oz.
Chipped beef†, Flank steak, Filet mignon, Round (bottom, top) plate ribs, Stew meat, Tenderloin, Tripe, Rump
Lamb
1 oz.
Leg, Rib, Sirloin, Loin (roast and chops), Shank shoulder
Pork
1 oz.
Leg (Whole, Rump, Center shank)
Ham† (Canadian bacon)
Veal
1 oz.
Leg, Loin, Rib, Shank, Shoulder, Cutlets
Poultry (cooked without skin)
1 oz.
Chicken, Turkey, Cornish hen, Pheasant
Fish
Any fresh or frozen
1 oz.
Canned Tuna†, Mackerel, Crab
¼ cup
Crabs, Oysters, Scallops, Shrimp
1 oz. (5)
Sardines†, drained
1 oz.
Game
1 oz.
Rabbit, Squirrel, Venison
Cheese (Less than 5% butter fat)
1 oz.
Bakers, Countdown, Farmers, Gamelost, Light & Lively, Lite Line, Pot, Sap Sago, Swiss Lace, Weight Watchers
Cottage cheese, dry or 2%
¼ cup
Egg whites
3
Egg substitute
¼ cup
Dried peas and beans
1 cup
(omit 2 Starch servings)
†High in sodium
Meat List
Medium fat meats - one serving of medium fat meat contains 7 grams of protein, 5 grams of fat and 75 calories.
Beef
1 oz.
Ground beef (15% fat), Corned beef† (canned), Rib eye, Round (ground, commercial), Blade steak, New York Strip, Porterhouse, Sirloin
Tip, T-Bone
Pork
1 oz.
Loin (all cuts Tenderloin), Shoulder Arm, Shoulder Blade, Boston Butt
Liver, heart, kidney
(high in cholesterol)
Cheese
Mozzarella, Ricotta, Neufchatel, Velveeta†
1 oz.
Parmesan
Cottage cheese, creamed
Egg (high in cholesterol)
Peanut butter (omit 2 Fat servings)
Tofu (no cholesterol)
3 Tbs.
¼ cup
1
2 Tbs.
4 oz
1 oz.
High fat meats - one serving of high fat meat contains 7 grams of protein, 8 grams of fat and 100 calories.
Beef
1 oz.
Brisket†, Blade cut, Chuck roast, Ground beef (more than 20% fat), Hamburger (commercial), Chuck (ground, commercial), Rib roast,
Club steak, Prime rib, Short ribs
Pork
1 oz.
Spareribs, Loin (back, ribs), Ground pork, Country style ham†, Deviled ham†
Poultry
1 oz.
Capon, Duck (domestic), Goose (with skin)
Cheese
1 oz.
Cheddar, Swiss, American types
Cold Cuts†
1 oz.
Frankfurters† (Turkey)
1 small
Sausage†, links
2-½
†High in sodium
Fat List
One fat exchange contains:
45 calories
0 grams of carbohydrate
0 grams of protein
5 grams of fat
Equivalents of one fat exchange:
Margarine* (soft, tub, stick)
Avocado# (4" diameter)
Oil† (safflower, sunflower, corn,
soybean, cottonseed, sesame)
Oil# (olive, peanut)
Olives#†
Almonds#†
Cashews#†
Pecans#†
Peanuts#†:
Spanish
Virginia
Walnuts#†
Sunflower seed kernels
Bacon
Bacon fat
Butter
Chocolate, baking
Coconut
Cream, sour
Cream, heavy
Gravy
Lard
Mayonnaise
Salad dressing (mayonnaise type)
Salad dressing (French...)
Non-dairy creamer, liquid
Non-dairy creamer, powder
Peanut butter
Tartar sauce
*Primarily polyunsaturated
#Primarily monounsaturated
†Choose unsalted varieties
1 tsp.
1 tsp.
1 tsp.
10 small
6 whole
5 whole
2 whole
20 whole
10 whole
6 small
1 Tbs.
1 strip
1 tsp.
1 tsp.
so
2 Tbs.
2 Tbs.
1 Tbs.
2 Tbs.
1 tsp.
1 tsp.
2 tsp.
1 Tbs.
2 Tbs.
4 tsp.
2 tsp.
2 tsp.
Prepared Foods
The foods listed below equal one (1) Starch serving.
Prepared Foods
Biscuit, 2" diameter (omit 1 Fat serving)
Chow mein noodles (omit 1 Fat serving)
Cornbread, 2"x2"x1" (omit 1 Fat serving)
Crackers†: Ritz, Triscuits
(omit 1 Fat serving)
Crackers†: Wheat Thins
(omit 1 Fat serving)
Fried rice (omit 2 Fat servings)
Muffin, plain, small (omit 1 Fat serving)
Plain doughnut (omit 1 Fat serving)
Pancake, 5" diameter (omit ½ Fat serving)
Patty shell (omit 3 Fat servings)
Potatoes, French fried, 3" length
(omit 1 Fat serving)
Potato or Corn chips† (omit 2 Fat servings)
Popover (omit 1 Fat serving)
Waffle, 5" diameter (omit ½ Fat serving)
Lefse, 12" (omit 1 Fat serving)
Deserts - Use only occasionally
Angel Food or Sponge cake
Fig Newton
Frozen yogurt
Gelatin, sweetened
Ice cream (omit 2 Fat servings)
Ice milk (omit 1 Fat serving)
Sherbet
Soup
Broth base† (chicken noodle...)
Cream base† (tomato)
(omit 1 Fat serving)
Pea, Bean (omit ½ Meat serving)
†May be high in sodium
1
½ cup
1
5
12
½ cup
1
1
1
1
10
¾ oz.
1
1
½
1" slice
1-½
cup
cup
½ cup
½ cup
¼ cup
1 cup
1 cup
½ cup
Common Main Dish Items
Casseroles, Hot dishes or Stews
2 Meat, 1 Starch, 1 Vegetable, 1 Fat
Chow mein
2 Meat, 2 Vegetable
Chili
3 Meat, 1 Starch, 1 Vegetable
Tacos
2 Meat, 2 Starch, 1 Fat
Bean Burrito
1 Meat, 3 Starch, 1 Fat
Lasagna, 4"x4"x3"
3 Meat, 1 Starch, 1 Vegetable
Pizza (one-half of 10" pie)
3 Meat, 3 Starch, 2 Fat
Macaroni 'n Cheese
1 Meat, 2 Starch, 2 Fat
Quiche, vegetable (one-sixth of pie)
1 Meat, 2 Starch, 1 Vegetable
1 cup
1 cup
1 cup
2
1 small
1
1 cup
Prepared Foods
Free foods contain less than 15-20 calories. Maximum serving size is noted when amount should be limited.
Coffee, Tea
Artificial sweetened soda pop and drinks
Bullion†, broth
Artificial sweetener
Dietetic jellies*
Diet salad dressing*
Unsweetened syrup*
Artificially sweetened gelatin
Sugarless gum
Herbs, spices
Prepared or dry mustard
Pickle relish†
Vegetable pan spray
Vinegar
Extracts (e.g., vanilla)
Cranberries
Rhubarb
Lemon
Butter buds, liquid
Catsup, chili sauce
Horseradish
Cocoa powder
Nonfat dry milk powder
Yogurt, plain
Soy sauce†, Steak sauce
Whipped topping (low calorie)
*Amount not to exceed 10 calories
†May be high in sodium
1 oz.
1 Tbs.
3 Tbs.
1 Tbs.
1 tsp.
2 Tbs.
1 Tbs.
1 Tbs.
Fast Food Exchanges
McDonalds
Hamburger
Cheeseburger
Quarter Pounder
Big Mac
McDLT
Filet-O-Fish
Chicken McNuggets
French Fries
Vanilla Shake
Hot Fudge Sundae
Apple Pie
Cookies
Egg McMuffin
Sausage McMuffin w/ Egg
Biscuit w/ Sausage & Egg
Hot Cakes/butter/syrup
Sausage
Burger King
Hamburger
Cheeseburger
Whopper, Jr.
Whopper
Double Whopper w/ Cheese
Bacon Double Cheese-burger
Whaler
Ham and Cheese
Chicken Tenders
Chicken Sandwich
Onion Rings
French Fries
Croissan'wich
w/ Sausage,Egg,Cheese
French Toast sticks
Great Danish
Apple pie
Calories
255
310
425
565
680
435
315
220
350
310
255
310
330
515
585
500
205
Exchanges
2 starch,½ milk,1-½
2 starch,2 meat
2 starch, 3 meat, 1 fat
3 starch, 3 meat, 3 fat
2-½ starch, 3-½ meat, 5 fat
2 starch, 2 meat, 3 fat
1 starch, 2-½ meat, 1 fat
2 starch, 2 fat
3 starch, 1 skim milk, 1-½ fat
3 starch, 2 fat
1-½ starch, ½ fruit, 3 fat
3 starch, 2 fat
2 starch, 2 meat, 1 fat
2 starch, 2-½ meat, 4 fat
2-½ starch, 2 meat, 6 fat
6 starch, 2 fat
1 meat, 3 fat
Calories
275
320
320
630
900
510
490
470
205
690
275
230
480
Exchanges
2 starch, 1-½ meat, ½ fat
2 starch, 2 meat, ½ fat
2 starch, 1-½ meat, 1-½ fat
3 starch, 3 meat, 3-½ fat
3 starch, 6-½ meat, 4-½ fat
2 starch, 4 meat, 1 fat
3 starch, 2 meat, 3 fat
3 starch, 2-½ meat, 1-½ fat
½ starch, 2-½ meat
3-½ starch, 3 meat, 4-½ fat
1 starch, 3 fat, 2 vegetable
1-½ starch, 2-½ fat
1-½ starch, 2 meat, 5 fat
500
500
315
3-½ starch, ½ meat, 6 fat
2-½ starch, 7 fat, ½ fruit
2 starch, 2-½ fat, 1-½ fruit
Fast Food Exchanges
Wendy's
Single hamburger
Big classic
Chicken Filet
Bacon and cheese potato
Broccoli & cheese potato
Chili & cheese potato
Chicken Nuggets
Chili
Taco salad
French fries
Frosty
Ham and Cheese omelet
Breakfast sandwich
French Toast/blueberry topping
Cinnamon danish
Calories
350
470
340
570
500
510
310
240
390
300
400
290
370
460
410
Exchanges
1-½ starch, 3 meat
2-½ starch, 3 meat, 2 fat
2 starch, 3 meat
4 starch, 1-½ meat, 4 fat
3 starch, 1 vegetable. 1 meat, 5 fat
4 starch, 2 meat, 2 fat
1 starch, 2 meat, 2 fat
1-½, 2 meat
2 starch, 1 vegetable., 2-½ meat, 1 fat
2-½ starch, 3 fat
3-½ starch, 3 fat
2-½ meat, 2 fat
2 starch, 1-½ meat, 2-½ fat
3 starch, 1 fruit, ½ meat, 3 fat
3-½ starch, 3 fat
Hardee's
Hamburger
Cheeseburger
Big Deluxe
Bacon Cheeseburger
Roast Beef sandwich
Hot Ham & cheese
Fisherman's Fillet
Turkey Club
Chicken Fillet
Side salad
Chef salad
Fries
Apple turnover
Big cookie
Milkshake
Sausage and Egg biscuit
Calories
275
310
505
555
310
375
470
425
510
20
280
240
280
280
390
520
Exchanges
1-½ starch, 1-½ meat, 1 fat
2 starch, 1-½ meat, 1 fat
2 starch, 3 meat, 3 fat
2 starch, 4 meat, 2-½ fat
2 starch, 2 meat, ½ fat
2-½ starch, 2-½ meat
3 starch, 2-½ meat, 1 fat
2 starch, 3 meat, 1 fat
2-½ starch, 3 meat, 2 fat
1 vegetable
2 vegetable, 3 meat
1-½ starch, 2-½ fat
2 starch, 1 fruit, 2 fat
2 starch, 3 fat
3 starch, 1 skim milk, 2 fat
2 starch, 2 meat, 5 fat
Fast Food Exchanges
Pizza Hut
½ of 10" pizza (3 slices)
Thin Crust
Beef
Pork
Cheese
Pepperoni
Supreme
Calories
Exchanges
475
520
445
445
520
3 starch, 3 meat, 1 fat
3 starch, 3 meat, 2 fat
3 starch, 2 meat, 2 fat
3 starch, 2 meat, 2 fat
3 starch, 3 meat, 2 fat
Thick Crust
Beef
Pork
Cheese
Pepperoni
Supreme
620
665
575
575
665
4 starch, 4 meat, 1 fat
4 starch, 4 meat, 2 fat
4 starch, 4 meat
4 starch, 4 meat
4 starch, 4 meat, 2 fat
Taco Bell
Bean Burrito
Beef Burrito
Beefy Tostada
Bellbeefer
Bellbeefer w/ Cheese
Burrito Supreme
Combination Burrito
Enchirito
Pintos 'n' Cheese
Taco
Tostada
Calories
575
450
300
250
300
490
425
520
245
220
215
Exchanges
3 starch, 1 meat, 1 fat
2-½ starch, 3 meat, 1 fat
1-½ starch, 2-½ meat, ½ fat
1-½ starch, 2 meat
1-½ starch, 2 meat, 1 fat
3 starch, 2 meat, 2-½ fat
3 starch, 2 meat, 1 fat
3 starch, 3 meat, 1-½ fat
1-½ starch, 1 meat
1 starch, 2 meat
2 starch, 1 meat
Kentucky Fried Chicken
Two piece dinner
Original
Crispy
Center breast, Original
Center breast, Crispy
Thighs, Crispy
Kentucky Nuggets (6)
Barbecue Sauce
Sweet & Sour Sauce
Buttermilk Biscuits
Mashed Potatoes/ Gravy
Cole slaw
Potato salad
Calories
Exchanges
600
1090
257
353
371
275
35
58
269
62
103
141
3 starch, 3-½ meat, 3 fat
3 starch, 3-½ meat, 5 fat
½ starch, 3 lean meat, 1 fat
1 starch, 3-½ meat, 1 fat
1 starch, 2-½ meat, 2-½ fat
1 starch, 2 meat, 1-½ fat
½ fruit
1 fruit
2 starch, 2-½ fat
½ starch, ½ fat
2 vegetable, 1 fat
½ bread, 1 vegetable, 2 fat
Fast Food Exchanges
Dairy Queen
Buster Bar
Banana Split
Small chocolate dipped cone
Small cone
Regular cone
Large cone
Dilly Bar
Small chocolate sundae
Regular chocolate sundae
Small chocolate malt
DQ sandwich
Hamburger
Cheeseburger
Double hamburger
Triple hamburger w/ cheese
Hot Dog
Hot Dog w/ chili or cheese
Fish Sandwich
French Fries
Onion Rings
Calories
460
540
190
140
240
340
210
190
310
520
140
360
410
530
820
280
325
400
200
280
Exchanges
1 skim milk, 2 starch, 5-½ fat
1 skim milk, 4 starch, 3 fat
1-½ starch, 2 fat
1-½ starch, 1 fat
2-½ starch, 1-½ fat
3-½ starch, 2 fat
1-½ starch, 2-½ fat
2 starch, 1 fat
3-½ starch, 1 fat
1 skim milk, 5 starch, 2 fat
1-½ starch, 1 fat
2 starch, 2-½ meat, ½ fat
2 starch, 3 meat, 1 fat
2 starch, 5 meat, 1 fat
2 starch, 8 meat, 2 fat
1-½ starch, 1 meat, 1-½ fat
1-½ starch, 2 meat, 1 fat
3 starch, 2 meat, 1 fat
1-½ starch, 2 fat
2 starch, 3 fat
Arby's
Jr. Roast Beef
Regular Roast Beef
Beef'n Cheddar
Chicken Breast Sandwich
Turkey Deluxe
Baked potato
Potato w/ broccoli & cheddar
Deluxe potato
Vanilla Shake
French Fries
Potato Cakes (2)
Chicken Salad
Calories
220
355
490
590
375
290
540
650
295
210
200
515
Exchanges
1-½ starch, 2 meat
2 starch, 3 meat
3 starch, 3 meat, 1 fat
4 starch, 3-½ meat, 1 fat
2 starch, 3 meat
4 starch
4 starch, 1 meat, 2 vegetable, 3 fat
4 starch, 1-½ meat, 6 fat
3 starch, 2 fat
2 starch, 2 fat
1 starch, 3 fats
1 starch, 2 veg., 3 meat, 4 fat
Alcohol Exchanges
Alcohol/Drink
Beer
Lite beer
Brandy
Cider
Anisette
Apricot Brandy
Benedictine
Creme de Menthe
Curacao
Daiquiri
Gin, rum, whiskey
scotch, vodka
Manhattan
Martini
Old fashioned
Port or Muscatel
Tom Collins
Regular mixer
Artificially sweetened mixer
Sherry, dry
Wine, dry
Calories
158
96
68
68
79
Exchanges
1 bread, 2 fat
2 fat
1-½ fat
1-½ fat
½ bread, 1 fat
124
135
½ bread, 2 fat
3 fat
169
135
181
158
½ bread, 3 fat
3 fat
1/4 bread, 3-½ fat
1 bread, 2 fat
192
158
85
85
½ bread, 3-½ fat
3-½ fat
1/4 bread, 1-½ fat
1/4 bread, 2-½ fat
NAME
DATE:
SPORT:
Nutrition Coach
Your Daily Food Group Guide
Bread, Cereal, Rice,
Pasta Group
*6 - 11 Servings
Vegetable Group
*3 -5 Servings
Fruit Group
*2 - 4 Servings
Milk, Yogurt Group
*2 - 3 Servings
Meat, Poultry, Fish,
Dry Beans, Eggs,
Nuts Group
*2 - 3 Servings
Fats, Oils, Sweets
*Sparingly
*Based on 1,600 – 2,800 calorie per day diet. Many athletes require more calories, and therefore more servings.