* Daily Needs: Gaining One - Two Pounds Per Week
o Calorie Intake:
+ to gain 1 pound per week: 2807
+ to gain 2 pounds per week: 3307
o Fruits: about 2.5 cups
o Vegetables: about 4 cups
o Grains: about 10 ounce-equivalents
o Meat and Beans: about 7 ounce-equivalents
o Milk: about 3 cups
o Oils: about 10-11 teaspoons
o Approximate Discretionary Calorie Allowance: about 512-648
* Breakfast Suggestions
o 2oz-eq of grain
o 1 cup of vegetables
o 1/2 cup of fruit
o 1 cup of milk
* Lunch Suggestions
o 2oz-eq of grain
o 2oz-eq of meat or beans
o 1 cup of vegetables
o 1 cup of fruits
o 1 cup of milk
* Dinner Suggestions
o 2oz-eq of grain
o 2oz-eq of meat or beans
o 1 cup of vegetables
* Snack Suggestions
o 4oz-eq of grain
o 3oz-eq of meat or beans
o 1 cup of vegetables
o 1 cup of fruits
o 1 cup of milk
* Oils should be added to meals throughout the day by using them in salad dressings, vegetable spreads or mayonnaise and when cooking.
* Discretionary calories can also be added into your meals throughout the day in the form of any food as long as you have filled the need for every other food group.