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Basic Adult Daily Diet Plan
BASIC ADULT DAILY DIET PLAN
2-3 cups skim milk or substitute:
- 1 cup low fat yogurt, 1-l/2 oz. cheese, 1 cup low fat pudding, 2
cups low fat cottage cheese
- 6 ounces protein (cooked weight)
- Choose from: skinless poultry; fish; lean beef, pork, veal lamb; shellfish such as shrimp, scallops, crab, oysters; legumes; 3 egg yolks or less per week; unlimited egg whites, egg substitute, tofu.
- 4-6 servings fruits and vegetables
Daily:
1 Vitamin C such as asparagus, broccoli, brussels sprouts, cabbage, cauliflower, greens, spinach, tomatoes & juice, cantaloupe, grapefruit and juice, honeydew, mango, orange & juice, papaya, strawberries, tangerine & juice.
Every other day
Vitamin A such as bok choy, broccoli, carrots, greens, spinach, sweet potatoes, winter squash, apricots, cantaloupe, mango, nectarine, papaya, peach, pumpkin, tangerine & juice, watermelon.
- 6 servings starchy foods
- (serving = 1/2 cup cooked or 1 each) Whole grain breads, cereals, flour, grains, grits, noodles, pasta, rice, rolled oats, rolls, etc.
- 3 servings or 1 Tbsp. oil or margarine
- Minimize adding fats to foods. (Included in the calorie total is another 1 Tbsp. of hidden fat found in food products.)
1 Light dessert
Angel food cake, frozen yogurt, gelatin, ice milk, low fat pudding, sherbet, sorbet, and desserts that are not fat laden.