Appendix C: Meal Planning Made Easy 194 Recommended Timing of Specific Food Groups Meal Fruit Vegetables Grains Protein Dairy Breakfast X - X X X Snack X - - - X Lunch X X X X - Snack - X - - X Dinner - X X X - Notes: 1. The above serving and timing recommendations were developed to ensure adequate intake of each food group. However, the timing of each food group (assuming the number of servings remain the same) can be adjusted based on food availability and preference. For example, vegetables can be consumed at breakfast and fruit can be consumed at dinner. 2. As long as a variety of healthy food items are selected and eaten daily (e.g., avocado, olives, salmon, walnuts, full-fat dairy, flax seeds, etc.), fat does need to be tracked as a separate food group. Recommended Serving Size per Food Group Food Group Hand Reference Avg Serving Size Avg Kcal Fruits Fist 1 Cup 75 Vegetables Fist 1 Cup 40 Grains Fist 1 Cup 200 Protein Palm 3 oz 160 Dairy Fist 1 Cup 150 Note: The serving sizes provided in MPME for each food group may differ from those posted by other nutritional databases and sources. The serving sizes used in MPME were designed to meet the average kcal requirements listed above for each food group (e.g., 75 kcal for fruits, 40 kcal for vegetables, 200 kcal for grains, etc.).
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