NFC Menu Plan
This menu is based on 2,000 calories per day, and contains 32 grams of fiber as recommended by the National Fiber Council. According to USDA Food Guide this level of calories "is appropriate for many sedentary* males 51 to 70 years of age, sedentary females 19 to 30 years of age, and for some other gender/age groups who are more physically active."
Adjust your calorie levels according to your age, gender and activity levels. Meanwhile, try to keep your fiber intake as close to 32 grams per day as possible. You may want to consult a registered dietitian (RD) to help create a plan best suited to your needs.
Finally, remember to drink at least 8 to 10 glasses of water a day. Fiber acts on its ability to bind water, so it's important to have adequate amounts of water each day.
| Food |
Fiber (grams) |
Calories** |
| Breakfast: |
|
|
| ½ cup of high-fiber cereal |
5 |
60 |
| 8 ounces of low-fat (1%) milk |
0 |
110 |
| 1 medium banana, sliced |
3 |
105 |
| Coffee, tea, decaf |
0 |
0 |
| Snack: |
|
|
| 1 cup non-fat plain yogurt |
0 |
110 |
| Lunch: |
|
|
| Turkey sandwich on whole-grain bread: |
|
|
| 2 slices of whole-grain bread |
4 |
140 |
| 3 ounces white-meat turkey |
0 |
105 |
| Large salad (3 cups greens) |
3 |
105 |
| 2 tablespoons of "light" dressing |
0 |
80 |
| 8 ounces of orange juice |
0 |
110 |
| ¼ cup of raisins |
1 |
110 |
| Snack: |
|
|
| 1 ounce dry-roasted almonds (22 pieces) |
3 |
169 |
| Dinner: |
|
|
| 4 ounces lean pork tenderloin, OR beef tenderloin, OR salmon filet |
0 |
220 |
| 1 medium baked sweet potato with skin |
4 |
105 |
| 1 cup cooked spinach |
4 |
40 |
| 1 tablespoon trans-fat free spread |
0 |
80 |
| 1 medium orange |
3 |
70 |
| Snack: |
|
|
| 1 cup non-fat plain yogurt |
0 |
110 |
| ½ cup fresh blueberries |
2 |
32 |
| Discretionary Calories: |
|
200 |
|
