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HEALTH MANAGEMENT
NUTRITION PROGRAM
Your personal nutrition program has been scientifically designed to provide
a balance of nutrients to fuel your body for optimal health and performance.
You will lose excess body fat, feel better, look better and have more energy.
THIS IS NOT A DIET. Diets don't work because they involve deprivation
and unnatural eating patterns that can't be sustained. You can achieve
weight loss and positive body composition changes through this program,
but you will be following a balanced and healthy eating program, which you
will learn to incorporate into your lifestyle for lasting results.
Changing old habits is hard work. But your personal nutrition program
makes it easy to follow a healthy eating pattern while giving you the
freedom to make your own food choices. This program uses a food
exchange system, which provides a blueprint for you to follow. Use the
food lists on the following pages along with your personalized nutrition
printouts to design your daily menus. If you don't understand the exchange
systems at first, simply follow the suggested menus until you are
comfortable with using the food lists to create you own menus.
Client Name: ____________________________________
EXCHANGE LISTS
CARBOHYDRATES
Carbohydrates -- fruits, vegetables, grains, breads and cereals -- are the foundation of a
healthy diet. Carbohydrates are not fattening. They provide energy to fuel your body,
plus vitamins, minerals and fiber.
FRUITS
Key Points:
1. Choose fresh fruit rather than juice for increased fiber.
2. When choosing juice, drink only pure juice with no sugar or refined sweeteners.
3. For fruits not listed below, assume a serving of fruit is:
1/3 to 1/2 cup of fresh fruit juice
1/4 cup of dried fruit
1 small or medium fresh fruit
1 Exchange: (approximately 60 calories per exchange) 20g carbs, 0g fat, 0g protein
1 apple
4 apricots (medium, raw)
½ c. apricots (canned)
1/2 banana
3/4 c. berries
1/3 cantaloupe (1 cup cubes)
2 ½ dates (medium)
1/2 grapefruit (3/4 c. segments)
15 grapes (small)
1 c. honeydew (1/8 melon)
1 kiwi (large)
1 orange
1 peach (1/2 c. canned)
1c. papaya
2 plums
1/2 pomegranate
1 small pear (1/2 c. canned)
3/4 c. Pineapple (1/3 c. canned)
3 prunes (medium)
2 Tbsp. raisins
1 ¼ c. strawberries (raw, whole)
2 tangerines
1 1/4c. watermelon
VEGETABLES
Key Points:
1.
2.
3
4.
5.
Choose fresh or frozen vegetables rather than canned vegetables.
Eat at least some of your vegetables raw.
Steam or microwave vegetables to preserve nutrients and flavor.
Include dark green and deep orange vegetables several times per week.
Starchy vegetables (corn, peas, potatoes) are counted as Starch exchanges.
1 Exchange: (approximately 25 calories per exchange) 5g. Carbs, 2g. Protein, 0g. fat
1 cup raw or ½ cup cooked vegetables or vegetable juice
asparagus
bean sprouts
beets
broccoli
brussels sprouts
carrots
cauliflower
greens
leeks
mushrooms, cooked
onions
peppers (green)
turnips
eggplant
spinach, cooked
tomatoes (1 large)
water chestnuts
zucchini, cooked
STARCHES
Key Points:
1. Use whole grains whenever possible.
2. Choose cereals with little or no added sugar (2 grams or less per serving).
3. Include legumes -- beans and peas -- several times per week.
1 Exchange Equals: (approximately 80 calories per exchange)
Cereals:
1-1/2 c. puffed cereals
1/2 c. flaked cereals
1/3 c. concentrated bran cereals (bran buds)
3 Tbsp. nugget cereals (grape nuts)
1/2 c. cooked hot cereal (oatmeal or cream of wheat)
Breads:
1 slice bread
1 Pita
1/2 bagel
1 tortilla
Grains (cooked):
1/2 c. pasta, macaroni or noodles
1/3 c. brown or white rice
1/2 c. hominy, barley or grits
3 Tbsp. wheat germ
1/2 c. millet
2 pancake (4 inch)
1 muffin (small, plain)
1/2 English muffin
1 croutons, low fat
Starchy Vegetables: 1/2 c. mashed potatoes
1 baked potato, small
3/4 c. squash or pumpkin
1/2 c. corn
Legumes (cooked):
1/3 c. lentils or split peas
1/3 c. garbanzo or kidney beans
1/3 c. peas or lima beans
1/4 c. baked beans
Snack Foods:
3/4 oz. pretzels
3 graham crackers
3 c. air-popped popcorn
2-4 slices whole wheat crackers (3/4 oz)
PROTEINS
Key Points:
1. Choose lean meats, skin-free poultry or fish.
2. You do not need to avoid red meat as long as it is lean. Red meat is a good source of
iron and zinc -- minerals which many people do not consume enough of.
3. If you choose to avoid animal meat, you can use low fat cheeses, eggs and legumes to
meet your protein needs.
4. Use cooking methods that don't add fat: baking, broiling or grilling. Use wine or
broth for poaching and stir-frying.
1 Exchange Equals: (55 to 100 calories) (See following pages)
1 oz. meat, poultry or fish (lowfat cooked)
1 oz. hard cheese (1" x 1" cube)
1 egg
3 egg whites
1 Tbsp. peanut butter
1/3 c. cooked legumes (peas, beans, lentils, etc.)
1/4 c. cottage or ricotta cheese
1/4 c. tuna (packed in water)
4 oz. tofu
Examples of common serving sizes are:
2 oz. = 1 chicken leg or thigh
1/2 c. low fat cottage cheese or water-packed tuna
1/2 of chicken breast
3 oz. =
1 med. pork chop
1 small hamburger patty
1/2 of a whole chicken breast
Any cooked meat the size of a deck of playing cards
LEAN PROTEINS: (Choose more often) (55 calories) 0g CARBS, 7g. Protein, 3g. fat
Meat: Lean beef (top round, eye of round, round tip, top loin, sirloin, tenderloin, flank
stake, extra-lean ground beef; fresh ham, Canadian bacon, veal (except cutlet), venison,
rabbit.
Poultry: Chicken, Cornish hen, turkey (without skin).
Fish: All fresh or frozen fish, water-packed tuna.
Cheese: Nonfat or low fat cottage cheese, diet cheeses.
Other: Egg whites or egg substitute, legumes.
DAIRY PRODUCTS / SUBSTITUTES
Key Points:
1. Dairy products provide calcium and protein, but can be high in fat.
2. Use low fat or nonfat dairy products whenever possible.
3. Tofu and most cheeses are high in fat and should be used in moderation.
1 Exchange Equals: (approximately 90 to 150 calories per exchange)
2g. Fat, 12g. Carbs, 8g. protein
1 c. nonfat or 1% milk
1 c. low fat or nonfat yogurt
1 c. low fat buttermilk
1/2 c. evaporated skim milk
1/3 c. Nonfat dry milk
1 oz. low fat cheese
1/4 c. low fat or nonfat cottage cheese*
1/4 c. part-skim ricotta cheese
2 Tbsp. parmesan cheese
½ c. tofu (made with calcium)
1 c. low fat or nonfat soy milk*
*Low in calcium. Use in moderation along with calcium-rich foods or include a calcium
supplement.
BEVERAGES
Caffeine and alcohol are not encouraged but may be consumed in moderation. Fruit and
vegetable juices and post-work-out beverages such as the Break Through Energy Drink
provide calories and are included in your food exchanges.
1. Drink at least eight glasses of water every day.
2. You may include up to two caffeinated beverages per day (coffee, tea, soda).
3. You may include up to two alcoholic drinks per week. (If you consume more than
this, your wellness coordinator will adjust your meal plan accordingly.) One drink
contains about 100 calories and is equal to: 8 oz. beer, 12 oz. light beer, 4 oz. wine, or 11/2 oz. hard liquor.
4. You may also include the following non-caloric beverages:
Diet soda (in moderation), Decaffeinated coffee or Herbal tea.
FATS
Key Points:
1. All fats are high in calories and should be consumed in moderation.
2. Cutting your fat intake is the single most important dietary change you can make.
3. Eating a low fat diet allows you to consume more calories while losing weight and
body fat. (Use sparingly)
1 Exchange Equals: (approximately 45 calories per exchange) 5g. fat
1 tsp. margarine or butter
1Tbsp. diet margarine
1 tsp. mayonnaise
1 Tbsp. reduced-calorie mayonnaise
1 tsp. oil
1 Tbsp. salad dressing
2 Tbsp. reduced-calorie salad dressing
1 Tbsp. cream cheese
2 Tbsp. light or Neufchatel cream cheese
2 Tbsp. sour cream
4 Tbsp. light sour cream
2 Tbsp. coffee creamer (liquid)
1 slice bacon
1/8 avocado
5 olives, large
6 almonds
10 peanuts, large
1 Tbsp. sunflower seeds
BREAKDOWN OF THE EXCHANGE FOODS
(These numbers are averaged for each food group.)
FRUITS
VEGETABLES
Calories
80
Carbohydrates 20 g
Fat
.00 g
Protein
.00 g
Calories
30
Carbohydrates 7.5 g
Fat
.00 g
Protein
.00 g
GRAINS / STARCHES
FATS / OILS
Calories
80
Carbohydrates 15 g
Fat
<1g
Protein
2g
Calories
40
Carbohydrates .00 g
Fat
4.5 g
Protein
.00 g
PROTEIN / MEATS
DAIRY / SOY
Calories
55
Carbohydrates .00 g
Fat
3g
Protein
7g
Calories
80
Carbohydrates 11 g
Fat
<1g
Protein
8g
EXCHANGES FOR COMBINATION FOODS
Not all foods fall exactly into one exchange list or another. Many of the foods we eat are
combination foods. Use the following guide to count the exchanges of the combination
foods in your diet.
Bean burrito:
2 burrito = 4 starch, 2 protein, 2 fat
Casseroles:
1 cup = 2 starch, 2 protein, 2 fat
Cheese pizza:
1/4 of 10" pizza = 2 starch, 2 protein, 1 fat
Chili with beans:
1 cup = 2 starch, 2 protein, 2 fat
Garden burger (with bun): 1 item = 3 starch 1 protein
Macaroni and cheese:
1 cup = 2 starch, 1 protein, 2 fat
Spaghetti:
1 cup = 2 starch, 1 protein, 1 fat
Soup: Chunky
or bean :type
Cream
1 cup = 2 starch, 1 protein, 1 vegetable
1 cup = 1 starch 2 fat
Chicken Nuggets
6 nuggets = 1 starch, 2 protein, 2 fat
A DOZEN SNACK IDEAS
Since fat takes twice as long to digest as carbohydrates or protein, low fat eating usually means eating more
often. If your personal nutrition plan calls for snacks, you'll probably want to get used to snack packing.
One trip to a vending machine can undermine all of the healthy food choices you make during the day. The
following snack suggestions can be packed along with you in a cooler, lunch box, briefcase or brown bag.
1. 2 oz low fat cheese
4 Ry-Krisp crackers
1 c. assorted raw vegetables
2 protein (or dairy)
1 starch
1 vegetable
2. 1 apple
4 ak-mak crackers
1 Tbsp. peanut butter
1 fruit
1 starch
1 protein
3. 1/2 C. fruit salad
1 oz. rice cakes
1 fruit
1 starch
4. 7/8 oz. Health Valley Fat-Free
Cookies (6 small or 2 large)
1 starch + 1 fruit
5. 2 Tbsp. raisins
12 almonds
1 fruit
2 fat
6. 1 Fiber (Natural Nectar)
1 starch + 1 fat
7. 1 c. assorted raw vegetables
1 vegetable
2 Tbsp. low-calorie ranch dressing (dip) 1 fat
8. 2 oz. Guiltless Gourmet tortilla chips
1/4 c. salsa
2 starch
1/2 vegetable
9. 2 fig bars
1 apple
1 starch + 1 fruit
1 fruit
10. 3 c. air-popped popcorn
2 tsp. butter
1 starch
2 fat
11. 1 c. low fat yogurt
1 banana
1 dairy
1 fruit
12. 1 whole wheat bagel
2 Tbsp. light cream cheese
1/2 c. grapes
2 starch
1 fat
1 fruit
SUGGESTED GROCERY LIST
DAIRY & EGGS
- Low or non-fat milk
- Part-skim mozzarella cheese
- Low-fat or non-fat mayonnaise
- Low-calorie margarine
MEATS, POULTRY AND FISH
- Choose white fish
- Chicken breast skinned
- Flank steak or lean beef
VEGETABLES AND FRUITS
- Broccoli, carrots, tomatoes, potatoes, onions, green peppers, lettuce(romaine). Since
vegetables are free calories, you can eat more of them.
- Oranges, apples, grapefruit, bananas, cantaloupes.
- Try to eat less of very sweet fruits such as grapes,
pineapples, watermelon.
CEREALS, GRAINS, PASTAS & MISC.
- All bran cereals, Grape Nuts, Shredded Wheat and like cereals.
- Spaghetti, brown rice, or long grain white rice.
- Unbleached white or wheat flour, corn tortillas, popcorn, whole wheat or low-fat
pancake mix, light pancake syrup
- Fig bars
Try to use frozen foods instead of canned foods, as they are much fresher, thereby maintaining
more nutrients.
CANNED & BOTTLED GOODS
- Natural style almond butter or peanut butter
- Low-sugar juices and jams
- Red wine vinegar
- Lemon juice, spaghetti sauce
- Salsa, mustard, low-cal. catsup
- Tuna fish, water packed
- Honey
- Canned black, red or garbanzo beans
- Tofu
FROZEN FOODS
- Frozen Vegetables low sodium
- Low-fat or non-fat deserts
- Orange Juice.
- Frozen fruits
- Low-fat and low-calorie frozen dinners
HERBS AND SPICES
- Salt-free seasonings with garlic
- Paprika, cinnamon, dried herbs
(parsley, dill etc.)
READING
AND
USING FOOD LABELS
Nutrition Facts on food labels can help you with food choices. These labels are required by law
for most foods and are based on standard serving sizes. However, these serving sizes may not
always be the same as the serving sizes in this booklet.

Check the serving size on the label. Is it nearly the same size as the food exchange? You
may need to adjust the size of the serving to fit your meal plan.

Look at the grams of carbohydrate in the serving size. (One starch, fruit, milk, or other
carbohydrate has about 15 grams of carbohydrate.) So, if 1 cup of cereal has 30 grams of
carbohydrate, it will count as 2 starch choices in your meal plan. You may need to adjust the
size of the serving so it contains the number of carbohydrate choices you have for a meal or a
snack.

Look at the grams of protein in the serving size. (One meat choice has 7 grams of protein.)
If the food has more than 7 grams of protein in a serving, you can figure out the number of
meat choices by dividing the grams of protein by 7. Meats generally contain fat, too.

Look at the grams of fat in the serving size. (One fat choice has 5 grams of fat.) If one
waffle has 15 grams of carbohydrate and 5 grams of fat, it counts as 1 starch choice and 1 fat
choice.

Look at the number of calories in the serving size. If there are less than 20 calories per
serving, it is a free food. However, if it has more than 20 calories, follow the steps listed
above to count the food choices.

Ask your dietitian for help using information on food labels. Some food labels may also give
exchanges. These are based on information in this booklet.
The following “sample” label is provided for you to practice reading a food label before
you get to the super market.
Chili with beans
Nutrition Facts
Serving Size 1 cup (253 g)
Serving Per Container 2
Amount Per Serving
Calories 260
Calories from Fat 72
% Daily Value
Total Fat 8g
13%
Saturated Fat 3g
17%
Cholesterol 130mg
44%
Sodium 101mg
42%
Total Carbohydrate 22g
7%
Dietary fiber 9g
Sugars 4g
Protein 25g
BREAKFAST MEALS
EXCHANGE GROUP / # OF EXCHANGES / FOOD
Meal 1
Fruit
Starch
Fat
Dairy
_____
_____
_____
_____
Raisins
Oatmeal
Margarine or Butter
1% Milk
_____
_____
_____
_____
Apple
Whole Wheat Toast
Margarine
Yogurt (low fat)
_____
_____
_____
_____
Strawberries
Bagel
Cream Cheese (low fat)
1% Milk
_____
_____
_____
_____
Peach
English Muffin
Margarine
Yogurt (low fat)
_____
_____
_____
_____
_____
Blueberries
Corn Flakes
Whole Wheat Toast
Peanut Butter
1% Milk
Meal 2
Fruit
Starch
Fat
Dairy
Meal 3
Fruit
Starch
Fat
Dairy
Meal 4
Fruit
Starch
Fat
Dairy
Meal 5
Fruit
Starch
Starch
Fat
Dairy
LUNCH MEALS
EXCHANGE GROUP / # OF EXCHANGES / FOOD
Meal 1 (Chicken Sandwich)
Protein
Starch
Fat
Fruit
Vegetable
Fat
_____
_____
_____
_____
_____
_____
Chicken
Whole Wheat Bread
Mayonnaise (low cal)
Apple
Mixed Green Salad
Salad Dressing (low cal)
Meal 2 (Tuna Salad)
Protein
Vegetable
Fat
Starch
Fruit
_____
_____
_____
_____
_____
Tuna
Mixed Green Salad
Salad Dressing (low cal)
Whole Wheat Roll
Orange
Meal 3 (Beef Taco)
Protein
Starch
Vegetable
Fat
Fruit
_____
_____
_____
_____
_____
Shredded Beef or Extra Lean Ground Beef
Tortilla
Lettuce / Tomato
Cheese (low cal)
Cantaloupe
Meal 4 (Tuna Sandwich)
Protein
Starch
Vegetable
Fat
Fruit
_____
_____
_____
_____
_____
Tuna
Pita Bread
Sprouts / Onion
Mayonnaise (low cal)
Mixed Fruit
Meal 5 (Chicken Roast)
Protein
Starch
Vegetable
Fat
Fruit
_____
_____
_____
_____
_____
Chicken Breast (broiled w/skin removed)
Brown Rice
Broccoli (steamed)
Margarine (low cal)
Pineapple Chunks
DINNER MEALS
EXCHANGE GROUP / # OF EXCHANGES / FOOD
Meal 1 (Steak Dinner)
Protein
Starch
Vegetable
Fat
Fruit
_____
_____
_____
_____
_____
Flank Steak (broiled)
Brown Rice
Mixed Green Salad
Salad Dressing (low cal)
Cantaloupe
Meal 2 (Spaghetti)
Protein
Starch
Vegetable
Vegetable
Fat
Fruit
_____
_____
_____
_____
_____
_____
Extra Lean Ground Beef
Spaghetti / Pasta
Tomato Sauce (Classico, Healthy Choice or home made)
Green Salad
Salad Dressing (low cal)
Fruit Cup (or consumed as snack)
Meal 3 (Grilled Halibut)
Protein
Starch
Starch
Fat
Vegetable
Fruit
_____
_____
_____
_____
_____
_____
Halibut (baked in white wine, garlic and ginger)
Brown Rice
Whole Wheat Dinner Roll
Margarine (low cal)
Peas and Corn
Orange (or consumed as snack)
Meal 4 (Chicken Stir Fry)
Protein
Vegetable
Fat
Starch
Vegetable
Fruit
_____
_____
_____
_____
_____
_____
Chicken Breast
Assorted Vegetables
Canola Oil
Brown Rice
Mixed Green Salad
Apple (or consumed as snack)
Meal 5 (Tostada)
Protein
Starch
Vegetable
Fat
Protein
Fruit
_____
_____
_____
_____
_____
_____
Shredded Flank Steak (broiled)
Tortilla
Mixed Raw Vegetables
Salad Dressing (low cal)
Cheese
Grapes (or consumed as snack)
DAILY MENU PLANNER
The following Daily Menu Planner Work Sheet is intended to assist you in planning your
daily nutrition program. Note that each meal allows for a specific number of exchanges
and recommended foods from each food group.
*Please use the following Key to list your Mood at the time you eat:
B - Bored / H - Happy / D - Depressed / S - Stressed
Meals
# of Exchanges
Allowed / Used
BREAKFAST:
Fruit
Starch
Fat
Dairy
______ / ______
______ / ______
______ / ______
______ / ______
______
______
______
______
SNACK:
Fruit
Vegetable
Starch
______ / ______
______ / ______
______ / ______
______
______
______
LUNCH:
Protein
Vegetable
Fat
Starch
Fruit
______ / ______
______ / ______
______ / ______
______ / ______
______ / ______
______
______
______
______
______
SNACK:
Fruit
Vegetable
Starch
______ / ______
______ / ______
______ / ______
______
______
______
DINNER:
Protein
Fruit
Vegetable
Starch
Fat
______ / ______
______ / ______
______ / ______
______ / ______
______ / ______
______
______
______
______
______
Exercise:
Food
Strength Training? ______ Aerobics? ______
*Mood
DAILY MENU PLANNER
The following Daily Menu Planner Work Sheet is intended to assist you in planning your
daily nutrition program. Note that each meal allows for a specific number of exchanges
and recommended foods from each food group.
*Please use the following Key to list your Mood at the time you eat:
B - Bored / H - Happy / D - Depressed / S - Stressed
Meals
# of Exchanges
Allowed / Used
BREAKFAST:
Fruit
Starch
Fat
Dairy
______ / ______
______ / ______
______ / ______
______ / ______
______
______
______
______
SNACK:
Fruit
Vegetable
Starch
______ / ______
______ / ______
______ / ______
______
______
______
LUNCH:
Protein
Vegetable
Fat
Starch
Fruit
______ / ______
______ / ______
______ / ______
______ / ______
______ / ______
______
______
______
______
______
SNACK:
Fruit
Vegetable
Starch
______ / ______
______ / ______
______ / ______
______
______
______
DINNER:
Protein
Fruit
Vegetable
Starch
Fat
______ / ______
______ / ______
______ / ______
______ / ______
______ / ______
______
______
______
______
______
Exercise:
Food
Strength Training? ______ Aerobics? ______
*Mood
DAILY MENU PLANNER
The following Daily Menu Planner Work Sheet is intended to assist you in planning your
daily nutrition program. Note that each meal allows for a specific number of exchanges
and recommended foods from each food group.
*Please use the following Key to list your Mood at the time you eat:
B - Bored / H - Happy / D - Depressed / S - Stressed
Meals
# of Exchanges
Allowed / Used
BREAKFAST:
Fruit
Starch
Fat
Dairy
______ / ______
______ / ______
______ / ______
______ / ______
______
______
______
______
SNACK:
Fruit
Vegetable
Starch
______ / ______
______ / ______
______ / ______
______
______
______
LUNCH:
Protein
Vegetable
Fat
Starch
Fruit
______ / ______
______ / ______
______ / ______
______ / ______
______ / ______
______
______
______
______
______
SNACK:
Fruit
Vegetable
Starch
______ / ______
______ / ______
______ / ______
______
______
______
DINNER:
Protein
Fruit
Vegetable
Starch
Fat
______ / ______
______ / ______
______ / ______
______ / ______
______ / ______
______
______
______
______
______
Exercise:
Food
Strength Training? ______ Aerobics? ______
*Mood
DAILY MENU PLANNER
The following Daily Menu Planner Work Sheet is intended to assist you in planning your
daily nutrition program. Note that each meal allows for a specific number of exchanges
and recommended foods from each food group.
*Please use the following Key to list your Mood at the time you eat:
B - Bored / H - Happy / D - Depressed / S - Stressed
Meals
# of Exchanges
Allowed / Used
BREAKFAST:
Fruit
Starch
Fat
Dairy
______ / ______
______ / ______
______ / ______
______ / ______
______
______
______
______
SNACK:
Fruit
Vegetable
Starch
______ / ______
______ / ______
______ / ______
______
______
______
LUNCH:
Protein
Vegetable
Fat
Starch
Fruit
______ / ______
______ / ______
______ / ______
______ / ______
______ / ______
______
______
______
______
______
SNACK:
Fruit
Vegetable
Starch
______ / ______
______ / ______
______ / ______
______
______
______
DINNER:
Protein
Fruit
Vegetable
Starch
Fat
______ / ______
______ / ______
______ / ______
______ / ______
______ / ______
______
______
______
______
______
Exercise:
Food
Strength Training? ______ Aerobics? ______
*Mood
DAILY MENU PLANNER
The following Daily Menu Planner Work Sheet is intended to assist you in planning your
daily nutrition program. Note that each meal allows for a specific number of exchanges
and recommended foods from each food group.
*Please use the following Key to list your Mood at the time you eat:
B - Bored / H - Happy / D - Depressed / S - Stressed
Meals
# of Exchanges
Allowed / Used
BREAKFAST:
Fruit
Starch
Fat
Dairy
______ / ______
______ / ______
______ / ______
______ / ______
______
______
______
______
SNACK:
Fruit
Vegetable
Starch
______ / ______
______ / ______
______ / ______
______
______
______
LUNCH:
Protein
Vegetable
Fat
Starch
Fruit
______ / ______
______ / ______
______ / ______
______ / ______
______ / ______
______
______
______
______
______
SNACK:
Fruit
Vegetable
Starch
______ / ______
______ / ______
______ / ______
______
______
______
DINNER:
Protein
Fruit
Vegetable
Starch
Fat
______ / ______
______ / ______
______ / ______
______ / ______
______ / ______
______
______
______
______
______
Exercise:
Food
Strength Training? ______ Aerobics? ______
*Mood
DAILY MENU PLANNER
The following Daily Menu Planner Work Sheet is intended to assist you in planning your
daily nutrition program. Note that each meal allows for a specific number of exchanges
and recommended foods from each food group.
*Please use the following Key to list your Mood at the time you eat:
B - Bored / H - Happy / D - Depressed / S - Stressed
Meals
# of Exchanges
Allowed / Used
BREAKFAST:
Fruit
Starch
Fat
Dairy
______ / ______
______ / ______
______ / ______
______ / ______
______
______
______
______
SNACK:
Fruit
Vegetable
Starch
______ / ______
______ / ______
______ / ______
______
______
______
LUNCH:
Protein
Vegetable
Fat
Starch
Fruit
______ / ______
______ / ______
______ / ______
______ / ______
______ / ______
______
______
______
______
______
SNACK:
Fruit
Vegetable
Starch
______ / ______
______ / ______
______ / ______
______
______
______
DINNER:
Protein
Fruit
Vegetable
Starch
Fat
______ / ______
______ / ______
______ / ______
______ / ______
______ / ______
______
______
______
______
______
Exercise:
Food
Strength Training? ______ Aerobics? ______
*Mood
DAILY MENU PLANNER
The following Daily Menu Planner Work Sheet is intended to assist you in planning your
daily nutrition program. Note that each meal allows for a specific number of exchanges
and recommended foods from each food group.
*Please use the following Key to list your Mood at the time you eat:
B - Bored / H - Happy / D - Depressed / S - Stressed
Meals
# of Exchanges
Allowed / Used
BREAKFAST:
Fruit
Starch
Fat
Dairy
______ / ______
______ / ______
______ / ______
______ / ______
______
______
______
______
SNACK:
Fruit
Vegetable
Starch
______ / ______
______ / ______
______ / ______
______
______
______
LUNCH:
Protein
Vegetable
Fat
Starch
Fruit
______ / ______
______ / ______
______ / ______
______ / ______
______ / ______
______
______
______
______
______
SNACK:
Fruit
Vegetable
Starch
______ / ______
______ / ______
______ / ______
______
______
______
DINNER:
Protein
Fruit
Vegetable
Starch
Fat
______ / ______
______ / ______
______ / ______
______ / ______
______ / ______
______
______
______
______
______
Exercise:
Food
Strength Training? ______ Aerobics? ______
*Mood