426 Nutrition & Wellness for Life Copyright Goodheart-Willcox Co., Inc. Use Resources for Planning Healthy Meals A number of resources are available to help meet the nutritional needs of indi- viduals (Figure 17.11). ChooseMyPlate.gov provides information on meal planning for many life-cycle stages including pregnant women, children, and older adults. DAY 1 DAY 2 DAY 3 DAY 4 BREAKFAST 1 cup cooked oatmeal ¼ cup raisins Beverage: 1 cup orange juice Cereal with Fruit: 1 cup toasted oat cereal 1 medium banana ¼ cup lowfat milk 1 hard-cooked egg Scrambled Eggs: 2 eggs 2 Tbsp lowfat milk 1 tsp vegetable oil 2 turkey sausage links 1 slice whole-wheat toast ½ tsp tub margarine 1 tsp jelly Beverage: 1 cup apple juice Banana Walnut Oatmeal 1 large orange Beverage: 1 cup lowfat milk LUNCH Tuna-Cucumber Wrap: 3 oz tuna (canned in water) 2 Tbsp mayonnaise ¼ cup lowfat vanilla yogurt Beverage: 1 cup lowfat milk Green Salad with Honey Lemon Chicken: 3 oz sliced Honey Lemon Chicken* 3 slices tomato 5 slices cucumber 1 slice whole-wheat bread ½ tsp tub margarine 1 Chocolate Chip Yogurt Cookie* Beverage: 1 cup lowfat milk Side Salad: 3 medium slices tomato 5 slices cucumber 1 slice whole-wheat bread ½ tsp tub margarine Beverage: 1 cup lowfat milk Green Salad with Tuna: 3 oz tuna (canned in water) ¼ cup sliced carrots 1 slices whole-wheat bread 1 tsp tub margarine Shake-A-Pudding* Beverage: 1 cup lowfat milk DINNER Honey Lemon Chicken* Brown Rice Pilaf 1 cup peas and corn: ½ cup corn (frozen) ½ cup green peas (frozen) 1 tsp tub margarine 1 Chip Cookie* Beverage: 1 cup lowfat milk (includes ground beef and tomato sauce) ½ cup steamed broccoli (frozen) ½ tsp tub margarine 1 white roll 1 tsp tub margarine Shake-A-Pudding* Beverage: 1 cup lowfat milk Polenta with Pepper and Cheese (includes black or kidney beans) 1 cup cooked green beans (frozen) 1 tsp tub margarine 1 Chocolate Chip Yogurt Cookie* Beverage: 1 cup lowfat milk Marinated Beef Mashed potatoes: 1 cup cooked potatoes 1 Tbsp lowfat milk 2 tsp tub margarine 1 cup mixed vegetables (frozen) 1 tsp tub margarine SNACKS 2 Tbsp hummus 6 whole-grain crackers Popcorn (3 cups popped) 2 Tbsp kernels 1 tsp vegetable oil 1 large orange Pretzels and Dip ½ cup pretzels 1 Tbsp hummus 1 medium banana Banana Bread* ½ tsp tub margarine 1 cup grapes SAMPLE 2-WEEK MENUS Pantry Staples List Pantry staples are foods frequently found in home kitchens. The amount listed aer each item is t hChocolate e amount n eeYogurt d ed for a family of four, for both weeks of the menu. Items may be used in Week 1, Week 2, or both. Baking Supplies □ Baking powder, 3.5 tsp □ Baking soda, 4 tsp □ Brown sugar, 1 cup + 2 Tbsp (~1/2 lb) □ Sugar, granulated, 2½ cups (~2 lbs) □ All-purpose flour, 8¼ cups (~3 lbs) □ Whole wheat flour, 1 cup (~ 1/3 lb) □ Salt, 2¼ Tbsp (~1 oz) □ Vanilla extract, 2 tsp (~ 1/3 oz) □ Olive oil*, 2⅓ Tbsp (~2 oz) □ Canola oil*, 3½ cups (28 oz) □ Vegetable oil □ Shortening*, ½ cup (~4 oz) □ Buermilk, fat-free or lowfat*, ¼ cup (2 oz) □ Buer*, 1 Tbsp (1/2 oz) □ Margarine, sck, 1.5 cups + 1 Tbsp (~13 oz) Condiments □ Mayonnaise, 1 3/8 cups (~11 oz) □ Mustard, yellow*, 5 oz □ Vinegar*, 6 oz □ Tabasco/hot sauce*, 3/8 tsp (~1/8 oz) □ Hon ey Mustard*, 2 Tbsp (1.5 oz) □ Soy sauce, 1 Tbsp (1/2 oz) Dry/Canned □ Jelly, 16 Tbsp (~11 oz) □ Peanut buer, 2 cups (18 oz) □ Popcorn, kernels, 1 cup (5 oz) □ Corn meal, dry, 1½ cups (7 oz) □ Dry milk, nonfat, 2/3 cup (~3 oz) □ Pancake syrup*, 6 oz □ Tea bags, 8 □ Coffee, ground, 11 Tbsp (~6 oz) □ Maple syrup*, ¼ cup (~ 3 oz) □ Honey*, ¼ cup (3 oz) □ Cornflakes, ½ cup (4 oz) Spices* □ Basil, dried, 1½ tsp □ Black pepper, ground, 1 tsp □ Cayenne pepper, ground, ¼ tsp □ Chili powder, ground, 4 tsp □ Cinnamon, ground, 1½ tsp □ Cumin, ground, 1 tsp □ Garlic powder, ground, 2 Tbsp □ Nutmeg, ground, 1/8 tsp □ Onion powder, dried, 4 tsp □ Oregano, dried, 4 tsp □ Parsley, dried, 1 tsp □ Rosemary, dried, ½ tsp □ Sage, ground, ½ tsp □ White pepper, ground, ¼ tsp Note: Some items used in both weeks 1 and 2 amount shown is for week 1 ONLY totally amount of non-perishables for both weeks may be purchased together. Sample Menus—Week 1 Grocery List Amounts for a Family of 4 used in Week 1 menu, listed as shown in menu and in common purchase units. Fresh/Refrigerated Foods: Fruits/Vegetables □ Banana, 20 bananas (about 4 bunches) □ Apple, 8 medium □ Orange, 12 large □ Lemon, 2 medium □ Grapes, 1.5 lbs □ Celery, 1 bunch □ Carrots, 1.5 lbs (about 5 cups) □ Cucumbers, 2 medium □ Tomatoes, 4 medium □ Green pepper, 1 medium □ Red pepper, 1 medium □ White potatoes, 8 lbs □ Garlic, fresh, 2 cloves □ Onion, 3 medium □ Green cabbage, 2 lbs □ Romaine leuce, 2 lbs Protein Foods □ Chicken, 4 lbs, chicken parts (thighs, legs, etc.) □ Chicken, 1 lb raw, boneless (to make 2 cups cooked) □ Lean (92% lean 8% fat) ground beef, 1 lb □ Beef round steak, 0.75 lbs □ Turkey sausage, reduced fat, 8 links (5.25 oz) □ Fish fillets, 2 lbs □ Tofu, firm, 20 oz □ Pork chop, lean, bone-in, 20 oz □ Egg, large, 3 dozen □ Hummus, 8.5 oz Dairy Foods □ Lowfat milk (1%), 5 gal □ Plain yogurt, nonfat, ¾ cup (6 oz) □ Vanilla yogurt, lowfat, 6 cups (48 oz) □ Cheddar cheese, shredded, 2 ¼ cups (9 oz) Breads □ 8" Torlla, whole wheat, 8 (14.5 oz) □ Roll, white, 8 (12.5 oz) □ Whole wheat bread, sliced, 44 slices (about 2 long loaves) □ English muffins, 4 Other □ Margarine, tub, 9.5 oz Frozen Foods: Fruits/Vegetables □ 100% Apple juice concentrate, 24 oz □ 100% Orange juice concentrate, 12 oz □ Corn, 2 cups (10 oz) □ Peas, 4 cups (19 oz) □ Broccoli, 4 cups (22 oz) □ Green beans, 8 cups (35 oz) □ Mixed vegetables, 4 cups frozen (19.5 oz) Pantry and Canned Foods: Fruit/Vegetables □ Raisins, 1.25 cups (7.25 oz) □ Pears, in 100% juice, 2 cups (29 oz) □ Tomato sauce, low-sodium, 15 oz □ Tomatoes, low-sodium, diced, 43.5 oz □ Corn w/sweet peppers, 11 oz □ Green chiles, 7 oz □ Salsa, 1¼ cups (11 oz) Protein Foods □ Lenls, dry, 16 oz □ Tuna fish, canned in water, 24 oz □ Almonds, ¼ cup chopped (1 oz) □ Walnuts, 6 Tbsp (1.5 oz) Grains, Pasta, Cereal, Crackers □ Brown rice, dry, 4 cups (27 oz) □ Spaghe, dry, 5 oz □ Couscous, dry, 1 cup (6 oz) □ Oats, rolled, 6 cups (17 oz) □ Toasted oat cereal, 5 cups (5 oz) □ Whole grain crackers, 24 (4 oz) □ Pretzels, 2 cups (3 oz) Other □ Chocolate chips, ½ cup (3 oz) □ Pudding mix, vanilla, 3.4 oz □ Parmesan cheese, shredded, 1 cup (3. USDA Figure 17.11 These resources can be used by an individual or family to follow a healthy diet on a modest budget.