Advertisement
Join the Meeting Place for Moms!
Talk to other moms, share advice, and have fun!

(minimum 6 characters)

Healthy Weight Pyramid

Posted by   + Show Post

This sample menu shows you how the Mayo Clinic Healthy Weight Pyramid can help you plan daily meals and snacks.

By Mayo Clinic staff

The Mayo Clinic Healthy Weight Pyramid is a tool that helps guide you toward eating a balanced, nutritious diet while achieving a healthy weight. The Mayo Clinic Healthy Weight Pyramid illustrates the types and amounts of food you need to eat every day from each of the six represented food groups. The healthy weight pyramid also includes a physical activity component, which is an important part of weight loss and maintenance of weight loss.

Illustration of Mayo Clinic Healthy Weight Pyramid

A sample menu under the Mayo Clinic Healthy Weight Pyramid

This sample menu for a day follows the Mayo Clinic Healthy Weight Pyramid. The sample menu shows you how to fit in servings from each category in the healthy weight pyramid. You can adjust the menu to suit your own tastes and calorie needs.

Example of an approximately 1,200-calorie menu
Breakfast
1 small banana
1/2 cup bran cereal
1 cup fat-free milk
Herbal tea
Lunch
Turkey sandwich made with 4 ounces sliced turkey breast, 1 tablespoon low-calorie mayonnaise, tomato slice, leaf lettuce and 2 slices whole-grain bread
2 cups raw baby carrots, jicama and bell pepper strips
1 small apple
Water
Dinner
2 ounces broiled beef tenderloin
2/3 cup steamed green beans
3 baby potatoes with 1 teaspoon trans fat-free margarine
Salad made with 2 cups butterhead lettuce (bibb, Boston, etc.) or leaf lettuce, 1/2 cup cherry tomatoes and 2 tablespoons fat-free salad dressing
1/3 cup lemon sherbet
Sparkling water with lemon
Snack (any time)
1 small pear

Nutrient analysis and servings for the sample menu

Nutrient analysis for the sample menu
Calories1,303*
Protein77 g
Carbohydrate197 g
Total fat23 g
Saturated fat6 g
Monounsaturated fat8 g
Cholesterol156 mg
Sodium1,496 mg
Fiber33 g
Potassium3,333 mg
Calcium543 mg

* includes 75 calories from sweets

Mayo Clinic Healthy Weight Pyramid servings with the sample menu
Vegetables5
Fruits3
Carbohydrates4
Protein and dairy3
Fats3
Sweets1

Healthy snacking to help fill you up

If you feel hungry while following the Mayo Clinic Healthy Weight Pyramid, reach for more fruits and vegetables to snack on. Just make sure your fruit is either fresh or canned in water or juice — and that you pour off the liquid before eating. Limit dried fruit and fruit juices to no more than one to two servings a day because they're high in calories and low in volume — they'll give you extra calories without filling you up. Also, remember that regular vegetable juice is high in sodium, so consider choosing a low-sodium variety.

***Sabrina *~* wife to Matt  8/6/05*~*Mommy to Isaac 7/25/06, *~*Liam 7/30/08, *~* and Eban 6/24/10***

by on Jun. 12, 2012 at 8:35 AM
Replies (21-21):
LindaClement
by Gold Member on Jun. 14, 2012 at 5:22 PM

Arg! I can manage about 2 tbsp.

Although...1/4c of raisins IS only the same as eating a cup or so of grapes... which is pretty easy to do (while eating 4-5 apricots of plums is pretty hard to do!)

Quoting Krysden:


Quoting LindaClement:

UI also disagree with this:

 Limit dried fruit to no more than one to two servings a day because they're high in calories and low in volume — they'll give you extra calories without filling you up. 

Have you ever tried to eat 5 dried apricots?!? Or 5 prunes? Or 1/4c of raisins? It's quite nauseating to eat that much fibre in three bites.

I am not a fan of dried apricots or prunes but I could pretty easily eat 1/4 cup of  raisins! (=


Add your quick reply below:
You must be a member to reply to this post.
Join the Meeting Place for Moms!
Talk to other moms, share advice, and have fun!

(minimum 6 characters)