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Food Program

(based on 120lb. girl who runs 6 miles per day)

There are six catagories:

3
Dairy

5
Protein

6
Fruit

4
Vegetables

10
Grains/Beans

3
Fat

1 cup milk
1 cup yogurt

1 oz. fish, poultry, beef
1 egg
1 oz. cheese
2 tsp. peanut butter

1 fresh fruit
1 cup melon
1/2 cup fruit juice
1/4 cup dried fruit

1/2 cup cooked
1 cup raw

1/2 cup pasta
1 slice bread
1/2 bagel
3/4 cup cereal
1/3 cup rice
1 small potato

1 tsp. margarine, oil, mayo
1 tbsp. salad dressing, nuts

The number on top of the food group is the amount of food you should have from that catagory. The possible foods along with the serving size, which is listed below the food group, tells you how much and some of the foods in that catagory which count as one. Along with this food program it is also suggested to take vitamins regurarly and drink at least 8 glasses of water a day.

The table below allows you to make a check mark each time you each a food from that catagory. This helps in remembering how much you ate and how much more you can eat.

Week

Dairy

1 cup milk
1 cup yogurt

Protein

1 oz. fish, poultry, beef
1 egg
1 oz. cheese
2 tsp. peanut butter

Fruit

1 fresh fruit
1 cup melon
1/2 cup fruit juice
1/4 cup dried fruit

Vegetables

1/2 cup cooked
1 cup raw

Grains/Beans

1/2 cup pasta
1 slice bread
1/2 bagel
3/4 cup cereal
1/3 cup rice
1 small potato

Fat

1 tsp. margarine, oil, mayo
1 tbsp. salad dressing, nuts

Sunday

1.___
2.___
3.___

1.___
2.___
3.___
4.___
5.___

1.___ 4.___
2.___ 5.___
3.___ 6.___

1.___
2.___
3.___
4.___

1.___ 6.___
2.___ 7.___
3.___ 8.___
4.___ 9.___
5.___ 10.___

1.___
2.___
3.___

Monday

1.___
2.___
3.___

1.___
2.___
3.___
4.___
5.___

1.___ 4.___
2.___ 5.___
3.___ 6.___

1.___
2.___
3.___
4.___

1.___ 6.___
2.___ 7.___
3.___ 8.___
4.___ 9.___
5.___ 10.___

1.___
2.___
3.___

Tuesday

1.___
2.___
3.___

1.___
2.___
3.___
4.___
5.___

1.___ 4.___
2.___ 5.___
3.___ 6.___

1.___
2.___
3.___
4.___

1.___ 6.___
2.___ 7.___
3.___ 8.___
4.___ 9.___
5.___ 10.___

1.___
2.___
3.___

Wednesday

1.___
2.___
3.___

1.___
2.___
3.___
4.___
5.___

1.___ 4.___
2.___ 5.___
3.___ 6.___

1.___
2.___
3.___
4.___

1.___ 6.___
2.___ 7.___
3.___ 8.___
4.___ 9.___
5.___ 10.___

1.___
2.___
3.___

Thursday

1.___
2.___
3.___

1.___
2.___
3.___
4.___
5.___

1.___ 4.___
2.___ 5.___
3.___ 6.___

1.___
2.___
3.___
4.___

1.___ 6.___
2.___ 7.___
3.___ 8.___
4.___ 9.___
5.___ 10.___

1.___
2.___
3.___

Friday

1.___
2.___
3.___

1.___
2.___
3.___
4.___
5.___

1.___ 4.___
2.___ 5.___
3.___ 6.___

1.___
2.___
3.___
4.___

1.___ 6.___
2.___ 7.___
3.___ 8.___
4.___ 9.___
5.___ 10.___

1.___
2.___
3.___

Saturday

1.___
2.___
3.___

1.___
2.___
3.___
4.___
5.___

1.___ 4.___
2.___ 5.___
3.___ 6.___

1.___
2.___
3.___
4.___

1.___ 6.___
2.___ 7.___
3.___ 8.___
4.___ 9.___
5.___ 10.___

1.___
2.___
3.___