Mayo Clinic Healthy Weight Pyramid: A sample menu
Mayo Clinic Healthy Weight Pyramid: A sample menuThe Mayo Clinic Healthy Weight Pyramid is a tool that helps guide you toward eating a balanced, nutritious diet while achieving a healthy weight. The Mayo Clinic Healthy Weight Pyramid illustrates the types and amounts of food you need to eat every day from each of the six represented food groups. The healthy weight pyramid also includes a physical activity component, which is an important part of weight loss and maintenance of weight loss. 
A sample menu under the Mayo Clinic Healthy Weight PyramidThis sample menu for a day follows the Mayo Clinic Healthy Weight Pyramid. The sample menu shows you how to fit in servings from each category in the healthy weight pyramid. You can adjust the menu to suit your own tastes and calorie needs.
Nutrient analysis and servings for the sample menu
* includes 75 calories from sweets
Healthy snacking to help fill you upIf 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. RelatedLast Updated: 2011-01-20 © 1998-2013 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "Mayo Clinic Health Information," "Reliable information for a healthier life" and the triple-shield Mayo logo are trademarks of Mayo Foundation for Medical Education and Research.
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