Nutrient analysis and servings for the sample menu

Nutrient analysis for the sample menu
Calories 1,238*
Protein 70 g
Carbohydrate 190 g
Total fat 22 g
Saturated fat 6 g
Monounsaturated fat 7 g
Cholesterol 114 mg
Sodium 1,911 mg
Fiber 31 g
Potassium 3,331 mg
Calcium 547 mg

* Includes 75 calories from sweets

Mayo Clinic Healthy Weight Pyramid servings with the sample menu
Vegetables 5
Fruits 3
Carbohydrates 4
Protein and dairy 3
Fats 3
Sweets 1

Healthy snacking to help fill you up

If you feel hungry while following the Mayo Clinic Healthy Weight Pyramid, reach for more fruits and vegetables to snack on. Just make sure your fruit is either fresh or canned in water or juice — and that you pour off the liquid before eating. Limit dried fruit and fruit juices to no more than one to two servings a day because they're high in calories and low in volume — they'll give you extra calories without filling you up. Also, remember that regular vegetable juice is high in sodium, so consider choosing a low-sodium variety.

Feb. 19, 2014 See more In-depth