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Food	Amount		Servings Provided
			Grains	Veg.	Fruits	Dairy	Meat	Nuts	Fats	Sweets
Breakfast
orange juice	1	cup			1 1/2
English muffin	1	whole	2
marmalade	2	tsp								2/3
soft margarine	1	tsp							1
fat free milk	1	cup				1
Lunch
sandwich:
tuna, water-packed   (rinsed and drained)	1/4	cup					1/2
whole wheat bread	2	slices	2
iceberg lettuce	1/2	cup		1/2
tomato	2	slices (1/8" thick)		1/4
light mayonnaise	1	Tbsp							1
carrot and celery sticks	4	sticks each		1/4
broccoli	2/3	cup		1 1/2
cheddar cheese, reduced fat	1	oz				3/4
cranberry juice cocktail	1/2	cup			3/4
Dinner
chicken breast, no skin	3	oz					1
brown rice	1	cup	2
stewed tomatoes	1/2	cup		1
lima beans	1/2	cup		1
spinach, cooked	1/3	cup		3/4
dinner roll	1	medium	1
soft margarine	1	tsp							1
fat free milk	1	cup				1
Snacks
mixed nuts	1/4	cup (1 oz)						3/4
apricots, dried	1/3	cup (1 1/2 oz)			1 1/2
pretzels	3/4	cup (1 oz)	1
orange	1	medium			1
Totals			8	5 1/4	4 3/4	2 3/4	1 1/2	3/4	3	2/3

Per Day:
Calories	2,007			Calcium	1,391	mg
Total Fat	47	g		Magnesium	506	mg
Saturated Fat	11	g		Potassium	4,243	mg
Cholesterol	108	mg		Sodium	2,074	mg

Source:  Public Health Service, National Institutes of Health, National Heart, Lung, and Blood Institute