Getting Fit

Lesson 1: Healthy Nutrition: Eating To Get Fit

Menu Development

Lesson Exercise

Based on the sample menu below, prepare a menu of low-fat meals for one week. When thinking of meal ideas, try searching the Internet using the key words "low-fat recipes". There are also several recipe books which specialize in these types of meals.

SAMPLE MENU:

Breakfast-
Bowl of Friends Cereal (from Trader Joes),
Half cup of skim milk,
One cup of coffee with nondairy, fat free creamer,
Banana

Midmorning Snack-
Three whole wheat crackers with low sugar jam,
Grapes

Lunch-
Bowl of vegetable soup,
Half of a whole wheat bagel, toasted,
Fat free cream cheese,
Half of an orange

Midafternoon snack-
Other half of orange,
Low fat popcorn with NO butter

Dinner-
Three ounce broiled chicken breast with no skin,
Half cup of brown rice,
Stir-fried broccoli with onions and garlic,
Applesauce with no added sugar

Snack-
Strawberries over fat free frozen yogurt,
Add tablespoon of chocolate syrup

*Remember to drink plenty of water throughout the day. Also, if you find that you are still hungry, munch on raw vegetables or fruit. This should fill you without adding fat.

Based on the sample menu above, take some time to write down your own menu for seven days.

  1  2  3  4