Breakfast

Calcium
Complex Carbohydrates
Fruit or Vegetable
Protein ( optional)
Fat ( optional)

Snack

Lunch

Calcium
Complex Carbohydrates
Fruit or Vegetable
Protein
Fat
“Fun Food”

Snack

Dinner

Calcium
Complex Carbohydrates
Fruit or Vegetable
Protein
Fat
“Fun Food”

Snack

Normal serving size usually is one cup or twice the size indicated on food labels.

Calcium Suggestions (1 serving = 300-500 mg)
Milk, yogurt, cheese, frozen yogurt, tofu, calcium supplement

Complex Carbohydrate Suggestions
Cereal, bagels, bread, crackers, rice, potatoes, pasta, corn

Fat Suggestions
Butter, margarine, peanut butter, cheese, cream cheese, salad dressing, mayonnaise, sauces, muffins,
bacon, nuts, olives, avocado, egg yolks, fried/sauteed foods, chips, ice cream, some meats

Fruit or Vegetable Suggestions
Any fresh, cooked, dried, canned, or juiced fruits or vegetables

“Fun Food” Suggestions (1 serving= 200-300 calories)
any dessert, cookies, cake, ice cream, pudding, doughnuts, croissants, candy bars, chips, fries, non-diet soda

Protein Suggestions (1 serving = 20 grams of protein)
Meat, fish, poultry, eggs, cottage cheese, Greek yogurt, cheese, dried beans, hummus, tofu, peanut butter, nut butters,
protein drinks & bars

Snack Suggestions
Calcium, complex carbohydrates, fruit or vegetable, protein, fat

Developed by Marcia Herrin, EdD, MPH, RD, LD; Herrin Nutrition Services; 603-643-7677, marcia.herrin@dartmouth.edu. For more information: The Parent’s Guide to Eating Disorders (2007); Nutrition Counseling in the Treatment of Eating Disorders (2013);
www.marciaherrin.com