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Food	Amount		Servings Provided
			Grains	Veg.	Fruits	Dairy	Meat	Nuts	Fats	Sweets
Breakfast
grape juice	1	cup			1 1/2
bran flakes cereal	3/4	cup	1
banana	1	medium			1
whole wheat bread	1	slice	1
soft margarine	1	tsp							1
fat free milk	1	cup				1
Lunch
tuna salad sandwich:
tuna	1/2	cup					1
light mayonnaise	2	tsp							2/3
iceberg lettuce	3/4	cup		3
whole wheat bread	2	slices	2
apricot nectar	3/4	cup			1
apple	1	medium			1
Dinner
zucchini lasagna	1/6	recipe	3	1		1
spinach salad:
spinach	1 1/4	cup		1 1/4
tomato	2	slices (1/2" thick)		1
Parmesan cheese	4	tsp				1/4
oil and vinegar salad dressing:
vegetable oil	2	tsp							2
vinegar	1	tsp
dinner roll	1	medium	1
soft margarine	1	tsp							1
Snacks
almonds	2	Tbsp (3/4 oz)						1/2
raisins	1/3	cup			1 1/2
yogurt, fat free	1	cup				1
Totals			8	4	6	3 1/4	1	1/2	4 2/3	0

Per Day:
Calories	1,976			Magnesium	506	mg
Total Fat	47	g		Potassium	4,290	mg
Saturated Fat	10	g		Calcium	1,248	mg
Cholesterol	52	mg		Sodium	1,911	mg

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