1ouncesliveredalmonds
Day5
Day6Day7
*Starreditemsarefoodsthatarelabeledasno-salt-added,low-
BREAKFAST
Coldcereal
1cuppuffedwheatcereal1tbspraisins
1cupfat-freemilk
1smallbanana
1slicewholewheattoast
1tspsoftmargarine1tspjelly
LUNCH
Smokedturkeysandwich
2ounceswholewheatpitabread1/4cupromainelettuce
2slicestomato
3ouncesslicedsmokedturkeybreast*
1tbspmayo-typesaladdressing1tspyellowmustard
1/2cupappleslices1cuptomatojuice*
DINNER
Grilledtoploinsteak
5ouncesgrilledtoploinsteak
3/4cupmashedpotatoes
2tspsoftmargarine
1/2cupsteamedcarrots
1tbsphoney
2ounceswholewheatdinnerroll
1tspsoftmargarine
1cupfat-freemilk
SNACKS
1cuplow-fatfruitedyogurt
BREAKFAST
Frenchtoast
2sliceswholewheatFrenchtoast
2tspsoftmargarine2tbspmaplesyrup
1/2mediumgrapefruit1cupfat-freemilk
LUNCH
Vegetarianchilionbakedpotato
1cupkidneybeans*
1/2cuptomatosaucew/tomatotidbits*
3tbspchoppedonions
1ouncelowfatcheddarcheese1tspvegetableoil
1mediumbakedpotato
1/2cupcantaloupe3/4cuplemonade
DINNER
Hawaiianpizza
2slicescheesepizza
1ouncecanadianbacon1/4cuppineapple
2tbspmushrooms
2tbspchoppedonions
Greensalad
1cupleafygreens
3tspsunfloweroilandvinegardressing
1cupfat-freemilk
SNACKS
5wholewheatcrackers*1/8cuphummus
1/2cupfruitcocktail(inwaterorjuice)
BREAKFAST
Pancakes
3buckwheatpancakes
2tspsoftmargarine3tbspmaplesyrup
1/2cupstrawberries
3/4cuphoneydewmelon1/2cupfat-freemilk
LUNCH
Manhattanclamchowder
3ouncescannedclams(drained)3/4cupmixedvegetables
1cupcannedtomatoes*10wholewheatcrackers*1mediumorange
1cupfat-freemilk
DINNER
Vegetablestir-fry
4ouncestofu(firm)
1/4cupgreenandredbellpeppers1/2cupbokchoy
2tbspvegetableoil
1cupbrownrice
1cuplemon-flavoredicedtea
SNACKS
1ouncesunflowerseeds*1largebanana
1cuplow-fatfruitedyogurt
sodium,orlow-saltversionsofthefoods.Theycanalsobepreparedfromscratchwithlittleornoaddedsalt.Allotherfoodsareregularcommercialproductswhichcontainvariablelevelsofsodium.Averagesodiumlevelofthe7daymenuassumesno-salt-addedincookingoratthetable
(Italicizedfoodsarepartofthedishorfoodthatpreceedsit,whichisnotitalicized.)
Nutrient
DailyAverageOverOneWeek
*Vegetablesubgroups(weeklytotals)
Dk-GreenVeg(cups)3.3
OrangeVeg(cups)2.3
Beans/Peas(cups)3.0
StarchyVeg(cups)3.4
OtherVeg(cups)6.6
*Starreditemsarefoodsthatarelabelledasno-salt-added,low-sodium,orlow-saltversionsofthefoods.Theycanalsobepreparedfromscratchwithlittleornoaddedsalt.Allotherfoodsareregularcommercialproductswhichcontainvariablelevelsofsodium.Averagesodiumlevelofthe7daymenuassumesno-salt-addedincookingoratthetable.
.