Objective
Given a list of food exchanges, students will plan an individualized weekly menu which consists of a balance of the daily recommended food allowances.
Materials
Lists of food exchanges,student worksheets
1.
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Discuss the importance of eating a balanced meal.
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2.
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Review food groups and pass out food exchange lists. Specify the minimum recommended numbers of each food gr
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up per day.
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3.
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Instruct students to design a daily and weekly menu for themselves, selecting their favorite foods from each of the basic food groups.
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4. Distribute copies of the food diary.
Discussion
1.
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Why is it important to eat foods from all of the different food groups?
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2.
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What did you observe about your eating habits?
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3.
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What changes, if any, did you make in your daily eating habits?
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4.
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If you wanted to lose weight, which foods would you add or delete from your list?
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5.
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Did you follow your personalized menu daily?
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Weelky Menu
Day
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Breakfast
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Lunch
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Dinner
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Snack
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Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
(table available in print from)
FOOD EXCHANGE LIST
MILK GROUP Choose any four of these servings per day:
MILK
canned 1/2 cup
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ice-cream 1/2 cup
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dry 1 cup
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yogurt 1 cup
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lowfat 1 cup
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cottage cheese 1/2cup
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nonfat 1 cup
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cheese 1 oz.
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skim 1 cup
MEAT GROUP - Choose any two of these servings per day:
fish,broiled 3 oz.
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eggs,boiled or
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poached 1
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chicken, baked or broiled,
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skin removed 3 oz.
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beans, baked 1/2 cup
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ham, fat trimmed 3
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oz .
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hamburger, lean broiled 2 oz.
hot dog 1
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steak,fat trimmed 2
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oz .
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tuna,water packed 4 oz.
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turkey,white meat 3
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oz .
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FRUIT VEGETABLE GROUP Choose any four of these servings per day:
apple 1 small
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orange 1 small
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apple juice 1/3 cup
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orange juice 1/3 cup
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apricots 2 med.
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peach 1 med.
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banana 1/2 small
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pear 1 small
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cantaloupe 1/4 small
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pineapple 1/2 cup
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cherries 10 large
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pineapple juice 1/2 cup
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grapefruit 1/2
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plum 2 med.
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grapefruit juice 1/2 c.
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raisins 2 Tbs.
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grapes 12
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strawberries 3/4 cup
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grape juice 1/4 cup
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tangerine 1 med.
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nectarine 1 small
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watermelon 1 cup
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Vegetable serving size is 1 cup raw or 1/2 cup cooked
asparagus
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green pepper
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bean sprouts
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lettuce
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broccoli
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mushrooms
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brussel sprouts
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onion
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cabbage
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radishes
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cauliflower
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squash
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celery
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string beans
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cucumber
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tomatoes
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eggplant
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zucchini
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BREAD GROUP Choose any four of these servings per day:
bread 1 slice
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crackers, saltines 5
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bagel 1/2
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flour 2 1/2 Tbs.
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dinner roll 1
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popcorn, unbuttered 1 cup
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English muffin 1/2
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rice or grits,cooked 1/2 c.
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hamburger roll 1/2
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spaghetti/noodles 1/2 cup
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hotdog roll 1/2
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corn 1/3 cup
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pita bread 1/2
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corn on the cob 1/2 med.
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tortillas 1
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peas 1/2 cup
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cereal,cooked 1/2 cup
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potatoes, sweet 1/4 cup
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cereal, dry 3/4 cup
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potatoes, baked/boiled 1
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crackers, graham 2
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potatoes, white, mashed 1/2 c
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FAT GROUP Choose any three of these per day:
butter 1 tsp.
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almonds 7
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sour cream 2 Tbs.
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peanuts 20
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cream cheese 1 Tbs.
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pecans 3
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margarine 1 tsp.
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walnuts 3
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shortening 1 tsp.
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oil 1 tsp.
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mayonnaise 2 tsp.
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salad dressing 1 Tbs.
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