Nutrition
The taking in and use of food and other nourishing material by the body. Nutrition is a 3-part process. First, food or drink is consumed. Second, the body breaks down the food or drink into nutrients. Third, the nutrients travel through the bloodstream to different parts of the body where they are used as "fuel" and for many other purposes. To give the body proper nutrition, a person has to eat and drink enough of the foods that contain key nutrients.



How Much Do I Need To Eat?
The amount of food from each food group that each person needs to eat to maintain a healthy lifestyle is dependent on their age, sex and physical activity level. One size doesn’t fit all. Here is an example of a food guide for a 2,000 calorie diet.

Menu Planning Tips:

Variety - Plan several days or a week of meals at a time. This will help you avoid repeating foods too often.
Color - Think about all the different colors of foods. Colorful meals are more appealing. For example, color in foods such as orange and green fruits and vegetables can indicate the presence of vitamin A.
Texture - Include foods that are crunchy, chewy, and smooth. This will add interest to the meal.
Aroma - Prepare foods that smell good. Baking bread, cooking with spices such as cinnamon, and sautéing onions are examples of aromas that will stimulate appetites.
Portions - Serve portions that are inline with MyPyramid recommendations.
Arrangement - Pay attention to how food looks on the plate. It should look good, delicious and appealing.
Choice – Select foods you know your family will eat and are within your budget. Don't be afraid to try new things.

What counts as a cup or ounce?
In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalents.

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens (such as spinach and lettuce) can be considered as 1 cup from the vegetable group.
For the fruit group, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered 1 cup.

In general, 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group. Focus on making low-fat or fat-free choices most of the time.

For protein, 1 ounce of lean meat, poultry or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group.

Sample menus for a 2000 calorie food pattern

We have prepared a sample menu for a 2000 calorie diet containing the recipes found in the Smart Start Recipes section. Use it as a guide to make changes in your eating habits or to plan your own menus with the Menu Planner found in the Tools to Help You section. Averaged over a week, these menus provide all of the recommended amounts of food from each food group.

DAY 1
Breakfast Oatmeal w/ raisins: 1 cup Oatmeal, cooked 2 Tbsp Raisins, seedless 1/2 cup Low-fat milk 1 cup Orange juice

Lunch Southwestern Salad 1 Corn tortilla 1/2 cup Cantaloupe 1 cup Lemon-flavored iced tea

Dinner 3/4 cup Turkey Stir Fry 1 cup Brown rice 1 Whole wheat dinner roll 1/2 cup Peach Apple Crisp 1/2 cup Low-fat milk Snack 1/2 cup Pears, canned in juice 1/2 cup Orange gelatin salad

DAY 2
Breakfast 1 cup Bran flake cereal with 1 cup Low-fat milk 1 small Banana 1 slice Whole wheat toast 1 tsp Jelly 1 cup Grapefruit juice

Lunch 1 cup Potato Soup 1 oz Wheat crackers 6 Baby carrots 1/2 cup Low-fat milk

Dinner 3 oz Beef Pot Roast 1 cup Egg noodles with 1/2 tsp Margarine 1 cup Green beans 1 medium Apple 1/2 cup Rice Pudding 1 cup Low-fat milk Snack 3 cups Plain popcorn 1 cup Lemonade

DAY 3
Breakfast 1 1/4cup Puffed wheat cereal with 2 Tbsp Raisins 1 cup Low-fat milk 1 small Banana 1 slice Whole wheat toast 1 tsp Jelly

Lunch Ham sandwich 2 slices Whole wheat bread 1/4 cup Lettuce 2 slices Tomato 2 oz Ham, sliced 1 oz American cheese slices 1 Tbsp Mayonnaise 3/4 cup Baked Beans 1 medium Apple 1/2 cup Low-fat milk

Dinner 3 oz Baked Spicy Fish 1 cup Brown rice 1 cup mashed, baked Sweet Potato 1 tsp Ground cinnamon 1/2 cup Turnip greens 2 cookies Oatmeal Cookies 1/2 cup Low-fat milk Snack 1/2 cup Apple sauce 8 oz Low-fat plain yogurt

DAY 4
Breakfast 1 Whole wheat English muffin 1 tsp soft margarine, unsalted 2 tsp Jelly 1 medium Grapefruit 1 cup Low-fat milk

Lunch 1 1/2 cup Tuna Pasta Salad 1 slice Rye Bread 1/2 cup Celery 1/2 cup Mandarin oranges, canned in juice 1 cup Low-fat fruit yogurt

Dinner 1 1/4 cup Chicken and Vegetables 1 cup Scalloped Potatoes 1/2 cup Grapes
1 slice Whole wheat bread 1 cup Low-fat milk Snack 1/2 cup Baked Crispy Potatoes 1 cup Apple juice

DAY 5
Breakfast 2 slices Whole wheat toast with 2 Tbsp Peanut butter 1 cup Banana slices 1 cup Low-fat milk

Lunch Grilled cheese sandwich 2 slices Whole wheat bread 2 slices Tomato 2 oz American cheese slices 1 cup Ranch Beans 1/2 cup Celery 1/2 cup Fruit cocktail, canned in juice 1/2 cup Low-fat milk

Dinner 3 oz Oven Baked Chicken 1 cup mashed, baked Sweet Potato 1 tsp Ground cinnamon 1/2 cup Broccoli with 1 tsp Margarine 1 Whole wheat dinner roll 1/2 cup Peaches, canned in light syrup 1 cup Low-fat milk Snack 3 Tbsp Chickpea Dip 1 piece Pita Bread

DAY 6
Breakfast 1 Scrambled egg 1/2 cup Hashed browned potatoes 1 slice Whole wheat toast with 1 tsp Margarine, soft unsalted 1 cup Orange juice 1 cup Low-fat milk

Lunch 3 oz Baked Chicken Nuggets 1 1/2 cup Macaroni Salad 3/4 cup Peas with 1/4 tsp Margarine 1/2 cup Pears, canned in juice 1 cup Low-fat milk

Dinner 1 serving Pizza Meat Loaf 3/4 cup Yellow sweet corn 3/4 cup Spinach 1/2 cup Pineapple 1 Whole wheat dinner roll 1/2 cup Fat-free frozen yogurt 1/2 cup Low-fat milk Snack 2 Tbsp Chili Bean Dip 1/2 piece Pita Bread

DAY 7
Breakfast 2 slices Fantastic French Toast 1 tsp Margarine, soft unsalted 2 Tbsp Maple syrup 1/2 cup Kiwi fruit 3/4 cup Honeydew melon 1 cup Low-fat milk

Lunch 3 oz Baked Cod with Cheese 1 cup Black beans with 1/4 cup Green pepper 1/4 cup Onion 3/4 cup Broccoli with 1 tsp Margarine 1 Whole wheat dinner roll

Dinner Spaghetti and meatballs 3/4 cups Spaghetti noodles 1/2 cup Tomato sauce 3 Baked Meatballs 1 slice French bread 1 cup Baby spinach leaves salad with 3 tsp Fat-free vinaigrette dressing 1 cup Low-fat milk Snack 1 Apple 8 oz Low-fat plain yogurt


Week 2 Sample menus for a 2000 calorie food pattern
We have prepared a sample menu for a week for a 2000 calorie diet containing the recipes found in the Smart Start Recipes section. The nutritional analysis has also been provided. Use it as a guide to make changes in your eating habits or to plan your own menus with the Menu Planner found in the Tools to Help You section. Averaged over a week, these menus provide all of the recommended amounts of food from each food group.

DAY 1
Breakfast 1 Breakfast Egg Burrito 1/2 cup Cantaloupe 1 cup Orange Juice 1 cup Low-fat Milk

Lunch 1 1/2 cups Lentil Stew 2 cups Mixed Green Salad with 2 Tbsp Reduced Calorie Dressing 1 med piece Corn Bread 1 cup Lemon Iced Tea Dinner 3 oz Pork Chops and Peppers 1 cup Roasted Sweet Potatoes 1/2 cup Green Peas 1/2 cup Applesauce 1 small

Dinner Roll with 1 tsp Soft Margarine 1 cup Low-fat Milk Snack 2 Oatmeal Raisin Cookies 1 cup Low-fat Milk

DAY 2
Breakfast Egg Muffin Sandwich: 1 Scrambled Egg 1 oz American Cheese 1 muffin Whole Wheat English Muffin 1 cup Orange Juice

Lunch Broccoli and Cheese Potato: 1 medium Baked Potato 1 cup Broccoli .75 oz Cheese 1/2 small Apple 1 cup Lemon Iced Tea

Dinner 3 oz Baked Fish 1/2 cup Cuban Beans 1 cup Brown Rice 1/2 cup Sliced Tomato 2 small
Dinner Rolls with 2 tsp Soft Margarine 1 cup Low-fat Milk Snack 1 cup Low-fat Yogurt 1/4 cup Raisins

DAY 3
Breakfast 1 cup Egg Muffin Sandwich with 1 cup Low-fat Milk 1 small Banana 1 cup Orange Juice

Lunch 2 Bean and Cheese Enchiladas 2 cups Mixed Green Salad with 2 Tbsp Reduced Calorie Dressing 1/2 cup Grapes 1 cup Lemon Iced Tea

Dinner 1 1/2 cup Beef Stir Fry 1 cup White Rice 1 cup Low-fat Yogurt 1 cup Low-fat Milk Snack 1 cup Baby Carrots 7 crackers Saltine Crackers, Low Sodium

DAY 4
Breakfast 2 slices Whole Wheat Toast with 1 1/2 Tbsp Peanut Butter 1/2 cup Cantaloupe 1 cup Low-fat Milk

Lunch 2 cups Spinach Salad 1 slice Garlic Toast 1/2 cup Mandarin Oranges 1 cup Low-fat Milk

Dinner 3 oz Baked Chicken 1 cup Egg Noodles with 2 Tbsp Soft Margarine 1/2 cup Green Beans 1 cup Low-fat Yogurt 1 cup Lemon Iced Tea Snack 1 small Apple 2 crackers Graham Crackers

DAY 5
Breakfast 1 cup Oatmeal with 1/4 cup Raisins 1 cup Tropical Morning Treat

Lunch Turkey Sandwich: 2.5 oz Turkey Slices 1/4 cup Lettuce 1/4 cup Tomato 2 Tbsp Mayonnaise 2 slices Whole Wheat Bread 1 cup Apple Coleslaw 1 cup Low-fat Milk

Dinner 3 oz Salmon Shepherd's Pie 1/2 cup Delicious Greens 1 small ear Corn-on-the-Cob 1 small Dinner Roll with 2 tsp Soft Margarine 1 small Peach, sliced 1 cup Low-fat Milk
Snack 7 crackers Saltine Crackers, Low Sodium 1 cup Low-fat Yogurt

DAY 6
1 small Pumpkin Muffin with 1 tsp Soft Margarine 1 large Banana 1 cup Low-fat Milk

Lunch Chicken Salad Sandwich: 1/2 cup Chicken Salad 1/4 cup Lettuce 1/4 cup Tomato 2 slices Whole Wheat Bread 1/2 cup Carrot Raisin Salad 1/2 cup Baked Beans 1 cup Low-fat Milk

Dinner 2 oz Make Your Own Pizza 2 cups Mixed Green Salad with 2 Tbsp Reduced Calorie Dressing 1 small Dinner Roll with 1 cup Applesauce 1/2 cup Banana Pudding 1/2 cup Low-fat Milk Snack 1/2 cup 5-Layer Bean Dip 1 6" Round Corn Tortilla

DAY 7
Breakfast 1 small Raisin Bran Cereal with 1 cup Low-fat Milk 1/2 small Apple 1 cup Orange Juice

Lunch 1 1/2 cup Vegetarian Chili 2 slices Whole Wheat Garlic Toast 1 cup Corn 1 cup Low-fat Milk

Dinner 3 oz Turkey Patty 1/2 cup Broccoli 1 cup Mashed Potatoes with 2 tsp Soft Margarine 1/2 cup Fat-free Frozen Yogurt with 1/2 cup Pineapple, Crushed 1/2 cup Low-fat Milk Snack 5 crackers Whole Wheat Crackers, Low Sodium 2 Tbsp Peanut Butter