Healthy Eating Guidelines from the Department of Health and Human Services will guide us on our shopping trip. To make things easy we will shop only for ourselves and only for one week. Since we’re not on a diet we think we should go all out with a 2000 calorie diet.
I’ll get the fruit (no added sugar or fats) (one medium fruit equals a cup) (14 cups)
32 ounces- fruit juice (unsweetened)
1 large- bunch of grapes
You get the dark green vegetables(3 cups)
1 cup- broccoli
1 cup- romaine lettuce
1 cup- spinach
You might as well get the orange vegetables too(2 cups)
1 cup- carrots
1 cup- sweet potatoes (no butter or salt please)
I’ll get the legumes (3 cups)
1 cup- pinto beans
1 cup- lentils
1 cup- tofu
This healthy eating diet shopping isn’t much fun
I’ll grab the starchy vegetables while We’re here (3 cups)
1 cup- white potatoes
1 cup- corn
1 cup- green peas
You get the other vegetables (6.5 cups)
2 medium tomatoes = 2 cups
16 ounces- tomato juice
1 cup- green beans
1 cup- lettuce
‘ cup- onions
We will both get the whole grains (21 servings, ounces)
1 cup- brown rice
1 cup- oatmeal (no sugar) (if you add milk remember to deduct it from milk group)
5 pieces- whole wheat bread
That was fun; let’s get the other grains together too (21 servings, ounces)
1 cup- white rice
1 cup- enriched pasta (be careful to deduct anything you put on the pasta)
5 ounces- enriched grain cereal
We remember when grocery shopping was fun. Oh well, we must get our healthy eating dietary needs.
Lean meat or beans, I’ll get these (38.5 ounces)
12 ounce- lean steak (We’re splurging)
8 ounce- chicken breasts (2 servings)
2 medium- eggs
6 ounces- fish
2 ounces- nuts
6.5 ounces- hamburger (hey, we deserve it; we ate nuts last night for dinner)
Your turn, we need milk (21 cups of skim milk)
1 gallon- skim milk
1 quart- skim milk
You might as well get the oil too (5.5 ounces)
6 ounce- vegetable oil spread (no trans fats)
Now the fun part
1456 calories a week for anything you want.
OH NO! That’s only 208 per day. A 12 ounce soft drink or a 12 ounce beer is 140 calories. We guess I’ll drink the skim milk. After all this is a healthy eating diet.
Oooops, we almost forgot, we need to check our cholesterol first. Please click on the cholesterol link to determine your health risks now. A new home Cholesterol Test is available from Puritan’s Pride. This test should not replace tests from your health care provider but it can help you track your cholesterol on a regular basis.
What do you think?
If you can adhere to this healthy eating diet you will not need much in the way of nutritional supplements. For everyone else we need a little help with our nutrition. As you can see the Dietary Guidelines are hard to create a weekly menu with. The pyramid looks good though. Have you tried to create a 7 day menu, with 3 meals a day, from our shopping trip? We tried but failed. There is a little play with the Dietary Guidelines but not much.