1,200-calorie sample menu that meets the DRI * for a woman 51 to 70 years of age Breakfast 8 oz nonfat yogurt ½ cup sliced papaya ½ cup sliced kiwi 1 oz (14 halves) walnuts 4 oz skim milk Lunch 1 small whole-wheat pita Green salad: 1 cup dark green lettuce 1 red or orange pepper 1 cup grape tomatoes ½ cup edamame beans 1 tbsp. unsalted sunflower seeds. Salad dressing made with 1 tbsp. olive oil, balsamic vinegar, and pepper Dinner 4 oz broiled wild salmon and yogurt sauce (1 tbsp. Greek-style nonfat yogurt, 1 tsp. lemon juice, 1 clove chopped garlic) ¼ cup cooked barley and ¼ cup cooked lentils with spices to taste 1 cup steamed baby bok choy *Dietary reference intakes. Menu provides 1,155 calories: 33% of calories from fat, 40% from carbohydrate, and 27% from protein Vitamins and minerals and their amounts in the sample menu, above (DRIs are listed in parentheses) Vitamin A, 1,031 mcg (700 mcg) Vitamin C, 383 mg (75 mg) Vitamin D, 12 mcg (10 mcg) Vitamin E, 11 mg (15 mg) Vitamin K, 156 mcg (90 mcg) Thiamin, 1.3 mg (1.1 mg) Riboflavin, 1.8 mg (1.1 mg) Niacin, 14 mg (14 mg) Vitamin B6, 2.23 mg (1.5 mg) Folate, 556 mcg (400 mcg) Vitamin B12, 10.6 mcg (2.4 mcg) Pantothenic acid, 5.5 mg (5 mg) Calcium, 1,222 mg (1,200 mg) Copper, 900 mcg (1,156 mcg) Iron, 11 mg (8 mg) Magnesium, 355 mg (320 mg) Manganese, 2.8 mg (1.8 mg) Phosphorus, 1,530 mg (700 mg) Selenium, 90 mcg (55 mcg) Zinc, 8.6 mg (8 mg) Potassium, 4.7 g (4.7 g) Note: Biotin, choline, and chromium are not precisely measured in foods and thus not included in our analysis. Source: Ellen di Bonaventura, R.D., clinical dietician, Massachusetts General Hospital, Boston, MA.
Posted on: Wed, 21 Aug 2013 16:13:07 +0000
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