12         

  ** You may wish to print out the checklists here and put them on
     your refrigerator or desk; check off foods eaten from various
     food groups weekly helps you keep to the guidelines.   See the
     worksheet in 'diet' Pantry file which shows different food 
     groups which you can use as a checklist as recommended below.


    From the U.S. Department of Agriculture
    
    Bulletin No. 232-8
    
    ---> indicates use of this program to achieve goal
    
    
    Checklist for healthy menus-
    
    If you write out your menus, select several to help you answer
    the questions below.  
    
    ---> Use F8 to bring up and review any menus you create against
         the following checklist
         
    ---> Use section 3 to find suggestions to add to menus
    
    
    1. Does a day's menu provide at least the lower number of servings
       from each of the major food groups? 
       
                                                    Yes       No

       6-11 servings of grain products 
       2-4 servings of fruits
       3-5 servings of vegetables
       2-3 servings of lean meat or the
         equivalent (total of 5 oz per day)
       2 servings of milk, yogurt, or cheese
       
    2. Do the menus have several servings of whole
       grain breads or cereals each day?  
         
    3. Do menus for a week include several 
       servings of:
       
       Dark green leafy vegetables, such as
       spinach, broccoli, romaine lettuce?
       
       Dry beans or peas, such as kidney
       beans, split peas, lentils?
       
    4. Do menus include some vegetables and
       fruits with skins and seeds (baked
       potato with skin, summer squash, berries,
       apples, or pears with peels)?
       
    5. Underline all the food in your menus
       that are high in fat, sugars, or sodium.
       
       Are other foods that are served with them
       lower in fat, sugars, or sodium?
       
       Are other meals on the same day lower in
       fat, sugars, or sodium, so that total
       intake is moderate?
       
    6. Are the menus practical for you in time
       cost, and family acceptance?           
    
    

    Note: You easily balance lack of variety in one meal with 
          food selections you make the rest of the day.  For
          example, if your lunch is short on vegetables, add
          an extra vegetable or salad to your evening meal.