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BGSU FN4350/5350
Day
Monday
Tuesday
Wednesd
ay
Thursday
Friday
Saturday
Sunday
Breakfast
English Muffin
2 tbsp.
Strawberry
Jam
1 c. apple
juice
1 egg
c. cheese
1 slice toast
2 c. coffee
2 c. cooked
oatmeal
1 c. milk
2 sausage
patties
1 banana
1 c. greek
yogurt
1 c. orange
juice
1 c. skim milk
1.5 c whole
grain cereal
2 pancakes
2 slices bacon
1 cup skim
milk
2 eggs
1 cup orange
juice
2 sausage
links
1 bagel
2 tbsp. cream
cheese
2 c. coffee
1 c. cereal
c. skim
milk
Lunch
1 baked potato
c. chili
Dinner
4 oz. skinless grilled
chicken breast
1 c. green beans
10 cooked
mushrooms
2 c. iced tea
3 oz. grilled salmon
1 c. broccoli
2 c. brown rice
2 c. apple juice
2 c. raw spinach
1 oz. grilled chicken
2 tbsp. ranch
2 tbsp. cheese
Snack
Celery
2 tbsp.
peanut
butter
1 c. chicken
noodle soup
5 saltine crackers
Sunflower seeds
1 c.
applesauce
1 small box
of raisins
1 slice veggie
pizza
2 c. strawberry
banana smoothie
1 avocado
c. grapes
Chicken salad
spinach
1 slice toasted rye
bread
Caesar Salad
Slice of whole
wheat baguette
1 c. carrots
1 tbsp. ranch
dip
4 oz. shrimp
c. linguine pasta
c. alfredo sauce
1 slice
banana
bread
2 tacos
c. black beans
1 avocado
Tuna salad
1 c. blueberries
2 c. orange juice
c. spinach
banana
10 wheat
thins
2 tbsp.
hummus
c. cottage
cheese
cashews
Yes
Yes/No
1.98 lbs/week
Consume 3 or more ounce-equivalents of wholegrain products per day, with the rest of the
recommended grains coming from enriched or
whole-grain products. In general, at least half the
grains should come from whole grains.
Consume 3 cups per day of fat-free or low-fat milk or
equivalent milk products.
FATS
Key Recommendations
Consume less than 10 percent of calories from
saturated fatty acids and less than 300 mg/day of
cholesterol, and keep trans fatty acid consumption as
low as possible.
N/A
~2 cups veg/day
13 times/wk fruits
Yes
Yes
sugars/day
Yes
2,336 mg sodium/day
3,289 mg potassium/day
No alcohol
None
Yes
Yes
Yes
Yes
Yes
Yes