MEAL TIMES RECOMMENDED LIQUID AND NUTRITIONAL CHOICES
BREAKFAST
(Morning Meal)
1⁄2 cup nonfat or low- fat milk
1⁄2 cup iron- fortified cereal or 1 egg
1⁄3 cup fruit (for example, banana, cantaloupe, or strawberries)
1⁄2 slice whole wheat toast
1⁄2 teaspoon margarine or butter or 1 teaspoon of fruit jelly
SNACK 4 crackers with cheese or hummus or 1⁄2 cup cut- up fruit or berries
1⁄2 cup water
LUNCH
(Noon Meal)
1⁄2 cup low- fat or nonfat milk
1⁄2 sandwich—1 slice whole wheat bread, 1 ounce meat, slice of cheese, veggie (avocado, lettuce, or tomato)
2–3 carrot sticks (cut up) or 2 tablespoons other dark- yellow or dark-green vegetable
1⁄2 cup berries or 1 small (1⁄2 ounce) low-fat oatmeal cookie
SNACK
1⁄2 cup nonfat or low-fat milk
1⁄2 apple (sliced), 3 prunes, 1⁄3 cup grapes (cut up), or 1⁄2 orange
DINNER
(Evening Meal)
1⁄2 cup nonfat or low-fat milk
2 ounces meat
1⁄3 cup pasta, rice, or potato
2 tablespoons vegetable
STANDARD/ METRIC SYSTEM CONVERSION CHART 1 teaspoon = 1⁄2 tablespoon (5 ml)
1 tablespoon = 1⁄2 ounce (15 ml)
1 ounce = 30 ml
1 cup = 8 ounces (240 ml)


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