| Sample Menu | Food Groups | Minimum Weight Loss |
Physically Active Lifestyle |
| Breakfast | Number of Servings | ||
| Milk Orange juice Blueberry pancakes Maple syrup Margarine Decaffeinated tea |
Milk products Fruits Grain products Sugars and sweets Fats and oils Fluids |
1 1 2 1 – 1 or more |
1 2 2 2 1 1 or more |
| Snack | Number of Servings | ||
| Homemade bran muffin (small) Almonds Pear Water |
Grain products Fats and oils Fruits Fluids |
1 1/2 – 1 or more |
1 1 1 1 or more |
| Lunch | Number of Servings | ||
| Pita bread (whole wheat) stuffed with tuna Vinaigrette salad dressing Cut raw vegetables Banana Milk Water |
Grain products Animal proteins Fats and oils Vegetables Fruits Milk products Fluids |
1 1 1 2 1 1 1 or more |
2 1 2 3 1 1 1 or more |
| Snack | Number of Servings | ||
| Apple Water |
Fruits Fluids |
1 1 or more |
1 1 or more |
| Supper | Number of Servings | ||
| Beef, kidney bean and broccoli stir-fry Rice Side salad Salad dressing (oil based) Peaches with crumble topping (8cm x 8cm piece) Milk Decaffeinated tea |
Animal proteins Plant proteins Vegetables Grain products Vegetables Fats and oils Fruits Grain products Milk products Fluids |
1/2 1 1 2 1 1/2 1 1 1 1 1 or more |
1 1 2 3 1 1 1 1 1 1 1 or more |
| Total number of Servings per food group
Grain products |
Minimum Needs
7 |
Very Physically Active Person
9 |
| Nutritional analysis – total daily values Calories (kcal) Carbohydrates (g) Dietary fibre (g) Protein (g) Fat (g) |
1600-1700 |
2200-2300 |